Whey Protein

All You Need To Know About Whey Proteins

What Is Whey Protein? 
Whey protein is a highly concentrated powder form of protein. This high-quality
protein is naturally found in milk products. So what’s the difference between milk and whey? Milk is made of two proteins – casein and whey. Whey protein can be separated from casein in milk, or it can also be formed as a byproduct of cheese formation process. Whey is mostly available in powder form and for consumption, you can mix it with water or skimmed milk to make protein shakes. These shakes are perfect as pre and post workout snacks.

Whey protein is considered to be a complete protein. It contains all 9 essential amino acids required by the body for various bodily functions. The best part about whey is that it has low lactose content and is easy to digest. This means that people with lactose intolerance can also consume whey protein supplements.

Whey supplements are a good way to add high-quality protein to your diet. There are 3 major types of whey proteins –

1. Whey Protein Concentrate
This is the most basic form of protein found in protein supplements and the protein content varies between 25% and 89%. Whey protein concentrate is best for beginners. 

2. Whey Protein Isolate 
This is the purest form of protein. It contains 90 – 95% protein and is perfect for athletes and bodybuilders. The low fat and lactose content means that it is suitable for lactose intolerant people as well. 

3. Whey Protein Hydrolysate 
This gets most easily absorbed in the body and the protein content varies between 80% to 90%. Wheyproteinhydrolsate is most commonly used in infant formula, and sports and nutrition formulas.

How is Whey Protein Made? 

  1. The milk used to extract whey is derived from cows. It consists of 3.5% protein, 4% fat, and 4.6% lactose. 
  2. This milk is unpasteurized and is then cooled 4degree C and then transported in refrigerated trucks to cheese making factories 
  3. The milk is then pasteurized and cooled. At this stage, milk contains 80% casein and 20% whey. 
  4. The liquid is separated from the curds using enzymes. The casein is matured into various cheeses. 
  5. Liquid whey is then filtered to remove fats, minerals, water, and lactose and whey proteins micro-filtered to convert it into whey protein concentrate. 
  6. The high protein liquid whey is spray dried into a powder. 
  7. This concentrated version is packaged and sent to various warehouses to be formulized
  8. Once formulized, it is sent to stores from where you can buy your favorite brand and flavor.

Whey Protein Benefits 
Given below are some of the whey protein benefits –

  • Helps reduce weight 
    Most of us want to reduce weight, but people have a misconception that whey protein leads to weight gain. On the contrary, a research was conducted and a group of people were given whey protein and it was noted that there was a loss in body fat and they showed greater preservation of lean muscle. This shows that whey protein helps in weight loss. 
  • Lowers cholesterol 
    Cholesterol can be highly dangerous for your heart health. 
    High amount of bad cholesterol can cause heart problems, strokes, and even heart attack. A research was conducted and a group of 70 overweight men and women were given whey for 12 weeks. It was noted a significant reduction in their total cholesterol and LDL as compared to those who had given casein supplements.
  • Good for cardiovascular health 
    Taking care of your heart is so important, but in this fast-paced life, we often tend to overlook cardiovascular health. Taking whey protein will ensure it manages your cardiovascular health. A healthy balanced diet and regular exercise are two factors that keep your heart healthy. But people who consume whey protein regularly are at a lower risk of developing heart diseases or being affected by strokes. 
  • Reduces blood pressure 
    Various researches have proven that consuming beverages enriched with the goodness of whey protein helps reducing blood pressure in patients with hypertension. 

Some other benefits –

  • Highly satiating, therefore, helps in controlling hunger 
  • Promotes muscle growth
  • Helps treat type 2 diabetes
  • Beneficial for inflammatory bowel disease
  • Good source of  high-quality protein 
  • Enhances body’s antioxidant defense 

Where to buy whey in India?
There are many brands available, so make sure you do proper research. You can easily buy whey protein online at www.healthkart.com. Choose from the top-rated
brands and premium quality whey powders and whey supplements. The top 10 whey protein supplements in India are –

  • MuscleBlaze Whey Gold 
  • ON Gold Standard 100% Whey Protein 
  • Dymatize Elite Whey 
  • Muscletech NitroTech Performance Series 
  • Iso Pure Whey Protein 
  • Ultimate Nutrition Prostar Whey 
  • Optimum Nutrition 100% Whey Gold Standard 
  • BPI Sports Whey 
  • MyProtein Impact Whey Protein 
  • Universal Ultra Whey Pro

The Top Whey Protein Brands in India are : 

Muscleblaze Whey Protein

ON Whey Protein

Ultimate Nutrition Whey Protein

Muscletech Whey Protein

Dymatiaze Whey Protein

Side effects of Whey Protein 
Although whey protein is quite safe,
 in some cases it may cause certain side effects. Most common side effects of whey protein include –

  • Bloating 
  • Gas 
  • Diarrhea 
  • Nausea 
  • Acne 
  • Stomach cramps 

Most of the side effects are related to lactose intolerance. Since lactose is the most common component in whey, and people who are lactose intolerant cannot produce lactase enzyme to digest lactose. Low amount of this enzyme means these side effects become more prominent. 
Make sure to talk to your doctor and trainer before include whey protein in your diet. There are many kinds of whey protein powders and whey supplements available. Choose one that a
ligns to your fitness needs and fits your budget. 

WHEY TO MUSCLES

Whey protein is a high-quality protein naturally found in dairy. It is a complete protein containing all of the essential amino acids that your body needs to build muscles and is easy to digest. 

For something as simple and pure as whey several myths flourish. To get the facts right, whey, a premium source of protein is the watery liquid leftover from the curdled milk of cheese making process. Cow’s milk has 20 percent whey and 80 percent casein or milk protein.  An abundantly rich source of branched-chain amino acids whey stimulates protein synthesis, which makes it an imperative nutrient for gym fanatics, bodybuilders, athletes and fitness enthusiasts. For someone on a diet, whey is an absolute must, because dieting is catabolic. As much as you like to lose fat, during a diet, your body holds on to it, as a source of energy. Therefore, for energy, the body attacks muscle as a protein source, which can be a self-defeating exercise in the pursuit of lean muscle.

Whey comes as the way out.  BCAAs (branched-chain amino acids) in whey, particularly leucine stimulates protein synthesis and might do so to a greater extent than a normal protein on its own.

HYDROLYZED WHEY PROTEIN

WHEY PROTEIN ISOLATE

WHEY PROTEIN CONCENTRATE

Predigested protein: The long protein chains in the whey protein have been broken down into shorter chains called peptides.  This makes the whey protein more easily absorbed by the body and may reduce the potential for allergic reactions. 

Purest form of whey protein to get lean muscles

Contains a mix of whey and lactose (carbs)

> 95% protein

90-95 % protein

25 to 89% protein

 

Less allergenic than other forms of whey

Suited for people suffering from lactose intolerance

Anyone can have it

 

Quickest acting protein Quicker acting protein

 

Quick-acting protein

PDCAAS VALUE IN WHEY PROTEIN

  • PDCAAS ( Protein Digestibility Corrected Amino Acid Score)
  • Method of evaluating the protein quality based on both the amino acid requirement for humans and their ability to digest it
  • The food which has 1 PDCAA is easiest to digest
    • * 1=100% of protein will be digested

WHEY: YOUR POST-WORKOUT COMPANION

A study published in the Journal of The International Society Of Sports Nutrition found that subjects who consumed whey protein after training experienced improved blood flow to their forearm muscles, enhancing the delivery of muscle-building nutrients such as oxygen and hormones. It is also generally understood that the anabolic effects of weight training are increased through the consumption of whey protein because amino acids are rapidly driven to skeletal muscle tissue.

The benefits of whey go beyond the realm of fitness and bodybuilding. Whey is a virtuous source of protein for anyone. Research studies have concluded that whey protein may help in the fight against some common forms of cancer including prostate and colon.

Also, research studies have found that whey acts as a good antidote to stress and is also good for immune health.  Whether you are a fitness enthusiast or plain worried about your protein intake whey is the drink for you. Cheers to good health!