Exercising to become fit and gain muscles is a practice most of the individuals are doing every day to achieve the ideal body they desire. As to the ways of doing it, people strive each day going to fitness centers to workout, as well as maintaining a healthy diet.
While people are spending most of their time gaining muscles, a lot are also maintaining the intake of whey protein as a supplement and as a helpful muscle builder. This protein is available in the market sold as dry powders with different processing concentrations that influence how concentrated of a protein source they are, and how quickly the body absorbs them.
Individuals consume these supplements to add dietary protein even when they are not taking food. According to Healthline, taking whey protein is a quick way to add up to your daily consumption of 25-50 grams of protein.
Moreover, if you are exercising, you need more protein in your system, most notably to bodybuilders and gym enthusiasts. The process of building muscles through weight lifting and other heavy training can cause damage to filaments in your muscles. Upon trying to rebuild those damage, it requires you more protein.
Milk includes two primary protein kinds: casein, which is 80% of it, and whey, which is 20% part of it. Whey, when discovered is watery in its texture. The fatty sections of the milk coagulate upon producing the cheese; thus, the whey separates as a byproduct out of it.
As mentioned in the article by LiveScience, there was a study published in the journal of Nutrition that polled over 1,000 adolescents at 50 average business gyms and discovered that almost half of the men going to the fitness center are taking dietary supplements, predominantly the protein powders.
Individuals frequently look for best whey protein powders 2019 as it trends in today’s time while trying to build up muscles. Some people add flavor to whey proteins that are delicious to take and can somehow be used as a fantastic flavor to healthy dishes, such as smoothies.
Moreover, these supplements in athletic operations can influence muscle mass or efficiency. Supplements affecting muscle mass can do so either directly or indirectly by changing the rate of muscle protein synthesis and breakdown, or by influencing the quantity of resistance training that individuals are doing.
When to use the supplements?
Whey protein powders can be beneficial to specific circumstances. They are much more convenient, and in just a pure supplement, it is a full source of high-quality protein.
- Starting a healthy plan: If you are new to working out, these whey protein supplements can help you with your attempt to constructing a new muscle. You will need more protein than you would usually do in within the ordinary days without workouts.
- Upon intensifying your workout: Doing your routine exercises for a couple of times a week for half an hour or so, and upon deciding to strengthen your workout practice or if training for a half-marathon, your body requires you to take more protein. Thus, this whey protein can be of help and considered conveniently.
- Growing-up: As people grow up, the body also continues to grow and generally utilizes more protein. Thus, requiring you more protein to fuel the daily activities and exercises you are doing.
- If you’re on a vegan diet: Individuals who follow a vegetarian lifestyle altogether removed from their menu several familiar protein sources such as meat, fish, chicken, as well as milk and eggs. Whey protein supplements can somehow replace those protein sources that cannot be taken by the person who is on a vegan diet.
There are days where we cannot take a full protein meal, some other days; we either can but with an insufficient amount of protein. These are just some of the reasons and circumstances why an individual should take protein supplements while dealing every day with the routines and exercises.
Moreover, according to Medical News Today, whey protein has numerous health benefits. These conclude:
- Can lower your cholesterol: A research published in the British Journal of Nutrition provided these supplements for 12 weeks to 70 males and females who are overweight, while measuring the number of parameters including the insulin and lipid concentrations.
The results made them conclude that the total cholesterol and LDL cholesterol did decrease significantly in the whey protein group during week 12 as a comparison to the casein protein group.
- Helps you lose weight: As mentioned in one research published by the Nutrition & Metabolism, the study conducted to 158 people shows that those individuals supplied with whey proteins lost considerably more body fat while showing higher lean muscle conservation in relevance to people offered the control beverage.
Thus, concluding that whey protein can encourage weight loss.
- Can improve asthmatic tendencies: The International Journal of Food Science and Nutrition published a study involving the 11 children who are fed twice daily for a month with 10 grams of whey protein. The result came out, and it shows that whey protein can enhance the immune system of kids with asthma.
Moreover, with more efficient whey-based supplements, taken for more extended periods may have more significant and more beneficial outcomes.
- Reduce blood pressure and cardiovascular diseases: Another research released in the International Dairy Journal discovered that patients with hypertension, whey protein drinks considerably decrease their blood pressure. Thus, also reducing the risk of getting stroke and heart diseases.
It also appears that the reality mediates many of these health advantages that whey protein has a high quantity in amino acid cysteine. Thus, cysteine increases the glutathione concentrations, the primary antioxidant in the body’s cells.
As much as it is giving you a lot of advantages, most notably upon building your muscles, it is essential to take note that besides its beneficial effects, it also has its disadvantages and possible dangers:
- Stomach pains
Moreover, some individuals who may be specifically allergic to milk may somehow trigger negative symptoms with mild doses. Individuals with present kidney or liver problems should also prevent whey protein or consult primarily to professionals before taking it.