Whey protein.. Your comprehensive guide to its benefits and harms and how to use it

 Whey protein.. Your comprehensive guide to its benefits and harms and how to use it


Whey protein is one of the most important and effective supplements in sports nutrition and these claims are backed by years of research studies.

 Whether you're an elite athlete or an everyday fitness enthusiast, high-quality whey protein should be the cornerstone of your nutritional supplement.


What is whey protein?

Whey protein is the protein in whey, the watery part of milk that separates from the curds when making cheese. Whey protein is usually used as a protein supplement by athletes who want to build strong muscle mass.


Whey protein may improve the nutritional content of the diet and also have effects on the immune system.


People commonly use whey protein to improve athletic performance and increase strength. Whey protein is also used to treat asthma, diabetes, weight loss, and many other conditions, but there is no good scientific evidence to support most of these uses.


What does whey protein contain?

Whey protein is a component of dairy milk. Milk is made up of many nutrients including water, vitamins, carbohydrates and two proteins: 80% casein and 20% whey.


During the processing of milk to make cheese, the whey is separated from the casein (curds) as a result of an enzymatic reaction. 

The whey component is filtered to remove all other components that do not contain whey, and is subsequently purified and dried to create a powder.


Whey protein is a complete protein, meaning it contains all nine essential amino acids including the three branched-chain amino acids (BCAAs): leucine, isoleucine and valine, best known for their

 participation in muscle protein synthesis and protection against muscle breakdown for energy.


What is the benefit of whey protein?


1. Helps to amplify the muscles

Protein supplements and protein powders are proven and recommended for improving muscle mass in men as well as

 women, young and old, trained or untrained however eating whey protein alone does not mean you will magically look like a bodybuilder overnight.


The best and most effective way to increase muscle mass involves some basic principles such as:


1. Create a modest energy surplus - By eating and drinking more calories than your body needs, you will gain weight, so choose high-quality whole foods over fast foods to limit fat gain.


2. Consume enough protein at least four times throughout the day - in general, you will notice muscle gains with between four and seven

 meals/snacks per day where each meal or snack contains around 20-25g (for females) and 30 -35g (female) male) of protein.


3. Follow a well-designed exercise program for bulking - exercise and nutrition go hand in hand when it comes to building lean muscle.


2. Enhance physical strength

Scientifically proven efficacy of whey protein amplification. In certain sports such as weightlifting, increasing strength is the ultimate goal. 

A systematic review of several research studies found that incorporating a protein supplement to support strength training can lead to an increase of up to 9% by 1RM (the maximum amount of weight a person can lift for one repetition.)


It may be well known that strength exercises and calcium properties are sufficient for healthy and strong bones, but did you know that protein consumption is also an important contributor? Another

 systematic review found that a high-protein diet had a positive effect on reducing bone mineral density (BMD) associated with aging when compared to a low-protein diet.


3. Helps lose weight

High-protein diets are a proven weight loss strategy for overweight and obese individuals. One of the mechanisms behind this is to reduce hunger and appetite because protein has a high satiety

 value, which means you feel full and satisfied for longer after eating protein-rich foods. Protein is the perfect weapon for fighting afternoon sugar cravings that might otherwise deplete your energy stores.


Eating whey protein can help you gain lean muscle. The more muscle you have, the more energy you need to maintain those muscles in your body, so the increase in your muscle mass will increase your metabolic rate (RMR) over time. 


Why is this important? Because this allows you to eat more food (consume more energy) while maintaining your body weight, shape, and hard-earned muscle.


How do I use whey protein?

As for the way to use whey protein, it is very easy, but it is also very important. Since whey protein is one of the most versatile nutritional supplements available, a whey protein dosage can be easily incorporated into most diets and lifestyles.


 The method you choose to supplement with whey protein depends on your goals. However, it is more common to take whey protein immediately after a workout to aid muscle recovery. 

Try a single dose (30 g) of True WPI90 or WPC80 mixed in a shaker with 200 ml of water.


The best types of whey protein:

There are three main types of whey protein, and they are the best among them at all, and they are as follows:


1. Whey Protein Concentrate (WPC)

 WPC includes low levels of fats, as well as carbohydrates, knowing that the percentage of protein included in this type of whey depends

 primarily on the degree of its concentration, as the percentage of proteins in WPC reaches a maximum of 90%, while up to 30% as a maximum minimum.


2. Whey Protein Isolate (WPIs)

This type of whey protein is processed in certain ways to remove the fat and lactose, and the protein content of this type is at least 90%.


3. WPH Hydrolyzed Whey Protein

This type of whey protein has undergone partial hydrolysis and can therefore be described as the "digested" form of whey protein.

 Perhaps the most important advantage of this type of whey protein is that it does not need to be digested as much as its counterparts from the previous two types.


whey protein risks

Despite the many benefits for the body mentioned above, some research studies have shown that whey protein is associated with some risks if it is taken in high doses, such as:

•    stomach pain

• cramps

• lack of appetite

•    nausea

•    Headache

Fatigue


Whey protein price in Saudi Arabia

As for whey protein prices in Saudi Arabia, it touches an average of 110 riyals for the price of Optimum Gold Standard 100%, weighing 1 kg.


The price also reaches 285 riyals for Optimum Nutrition - Gold Standard 100% isolate whey protein weighing 2.5 kg, and 130 riyals for isolate whey protein weight 2.5 kg.

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