A mixture of globular proteins isolated from whey (the liquid material which appears as a by-product of cheese production). This is commonly prescribed as a dietary supplement and many health claims are credited to it and is now known as a complete protein.
It is one of the highest quality protein sources and is ideally suited for men & women of all ages. As it contains all essential BCAAs (branched chain amino acids) it repairs and rebuilds muscles. Our body quickly absorbs these nutrients and sends to the parts needing it.
It may not be evident but around 5% is water (or moisture) and another 5% constitutes trace elements which occur naturally. The remaining is made up of flavours (like cocoa/vanilla), colour, fat and sweetener / carbs.
The milk used for manufacturing whey is already pasteurized and there is no necessity for additional pasteurizing.
Expiry date is always printed on the tub/bottle. This date tells you up to what date you can consume the product and it will work with its full potency and efficacy. Post expiry date, consuming the product may upset your stomach and not provide any benefits that you believe you would get.
Wise people seldom buy whey protein nearing its expiry. When you purchase well within the shelf-life you are safe because bodybuilders use it daily and the whole tub does not last more than a few weeks. Also, the bottles often are made up of opaque plastic free of moisture and less prone to contamination.
Whey isolate contains the lowest possible portion of milk (<0.5 grams per scoop) and the ill-effect if any would be minimum. It is better to consult a doctor before investing in whey protein—But—it is found that even lactose intolerant easily benefit without the maligned side-effects.
The answer is tricky to explain so you better read carefully.
The 80% value refers to the concentration level of protein in the mix – which is whey protein concentrate. This is usually written when the product is sourced only from whey protein and not other variants like egg, soya or milk protein in general.
Whenever a product comes from a concentrate having 80% protein would be referred as 100% whey protein.
Vanilla as a flavour needs very less quantity to effective for a whole tub. Chocolate in contrast needs the powder (1 gram per scoop) for that authentic taste. If the bottle has 50 scoops it means you have 50 gram cocoa as well which displaces the other ingredients.
Manufacturers get over by either using more colour & flavour than the needed cocoa powder. Other aggressive manufacturers mix only colour & flavour thus giving more bang for your buck.
Tightly packed bottles seldom allow any moisture to enter which preserves the contents.
Please note that none of the above practices are employed to cheat but rather is a practical difficulty and nothing else.
Every body is unique and this figure has been arrived at after careful research. 30 grams protein is the value our body can safely metabolize and put to some good use. Any value above it is either thrown out or no meaningful purpose is served. It will be digested as other material and no extra benefit can be derived out.
Around 30 grams of protein per meal will help your body carry on with muscle synthesis and any more quantity just cannot hasten the process. For example, you cannot eat 100 grams of protein thinking it will repair and rebuild extra muscles quickly. Moreover this quantity would overburden your stomach and you might find it disturbed for a few days.
There is a limit to everything and so is your digestive system’s ability in processing protein.
The value of 2 grams of protein per kilogram of body weight should cover your needs. Yes, a value of around 2.1 gram may make some difference but not much. Anything about 2.1 won’t give any additional muscle-building benefits.
Not all dietary protein is utilized toward the protein synthesis. Once enough protein is received for protein synthesis it gets oxidized for energy. Anything more will seriously affect your body’s ability to draw fat and carbohydrate limiting your fitness goals. Less carbs means less fuel and you can understand what happens next.
Anything too much is always bad for our body. But protein is the building block for our muscles and people believe too much protein can never end in fat deposits.
In a way this is true because for protein to convert into fat is very difficult compared to other macronutrients but there is a condition. Whenever you eat something which is way higher than what your body needs, the excess goes as fat deposits. In case of protein when you eat too much, the protein oxidation increases and this in turn means you will burn lesser carbs or fats for fuel. So whatever excess carbs stay back, are added to your flab.
Choosing the best is very tricky yet we analyze it for you.
A protein source which has adequate amounts of all nine essential amino acids (because, ironically, your body cannot produce them) is termed complete protein. Almost all animal protein sources like: meat, fish, milk, eggs and poultry are total & complete protein sources. Also these nutrients in them are highly bio-available and enriched with all the building blocks for our body needs.
Once you have done with these criteria, the other parameters are Protein Digestibility Corrected Amino Acids (PDCAA) Score. Sources like Casein, whey, egg whites and soy protein all appear in this category and hence termed as stellar protein resources.
If you are an Indian, you must have seen Barfi/Kalakand where the dried milk is heated further. But don’t worry whey won’t lose its biological function. Proteins can be spoiled at extremely high temperatures and if subjected to long hours of constant heat but not otherwise.
Look at the foods we see made commercially: protein bars, muffins or other baked goodies and some protein does get deformed yet the constituent amino acids remain safe and ready to be absorbed by our body, as if they were not deformed.
Practically speaking, cooking protein is no different than cooking chicken and we all know it does not spoil our meal. Moreover, no one wound want to eat chicken raw, without cooking and it should answer all your queries.
Though there is a study on this subject, we ask you to take it with a pinch of salt.
A study says protein creates acids inside our body which bind to calcium and excreted through urine. If calcium intake is also low then it can possibly lead to low bone density.
The Complex Protein-Calcium interaction
First, calcium and protein interact with each other which is dependent on their relative intake levels.
Second, Protein intake does increase calcium loss via urine.
Third, now when calcium is lost, our body releases a hormone activating three mechanisms to increase calcium availability. One mechanism salvages calcium from skeletal bones. The next mechanism synthesizes an activated form of vitamin D in kidneys and lastly, increasing the absorption of calcium from the gut. These all counteract against the calcium lost through the urine when protein intake is high.
First of all, anyone suffering from Kidney disease should stay away from high protein diets. Second those with heavy protein intake should exercise well which includes weights and strenuous routines. Third, keep your total daily protein consumption under a reasonable limit and drink sufficient water to flush anything extra, lying around unnecessarily.
Even otherwise, higher protein diet does not affect the otherwise healthy people.
It depends on the way you think.
When in an emergency you may prefer drinking a shake and otherwise you may want to dig your teeth into a piece of chicken steak and enjoy the juices that ooze out.
Foods provide additional nutrients and other important micronutrients such as zinc, magnesium and iron. Sometimes foods have nutrients in trace elements which unknowingly benefit us and this is just not possible with tubs as they are loaded with fixed nutrients.
Satisfaction is one quality you can never have from tubs. But convenience is something unknown with foods. You just cannot compare both on these criteria.
There is no definite answer to this and it depends on which type of a person you are.
Weightlifters aim to build strength and muscles both and have a great need for protein than others. In contrast endurance athletes train for heavy hours at a stretch and may require more protein just because their energy demands far exceed any other criteria. This can be held true if they want to lose fat.
Protein is equally important for both and depending on the training level the needs for protein can keep fluctuating.
The first instruction to bodybuilders is to eat small and often spread throughout the day. When you train hard, and get post-workout supplements, the first meal is absorbed quickly. No matter if it is 30 grams or more it gets metabolized.
Afterwards the small amounts reach intestines and broken in amino acids and small peptides and blood distributes everywhere. The intestine capacity is what limits the loading capacity.
Whatever excess amount is received, our body keeps it and feed muscles as and when they need.
For all weight lifters and resistance trainers and endurance athletes, 30 grams is the minimum. Even if the body needs less, it won’t go waste. For all other meals make sure you eat some protein (around 25 percent of your diet) and other helpful items like greens, good fats etc.
When you look at protein as a concentrated source of Amino Acids you can say it will work the same for everyone. However, this is only part of the truth. We always maintain that every body is different and has different constitution and build up.
For some the protein may work well but for different body conditions it may not be so for everyone.
For this very reason, bodybuilders are advised to eat all types of protein. For example, soy protein, egg whites protein and a deficiency in one protein type may be fulfilled by the other variety.
The answer to this depends on where you are starting from and what your needs are. If you are lactose intolerant you have to choose Whey Protein Isolate which has minimal milk related components. For others they can choose from Whey and Casein protein powders.
Some vegetables, legumes also have unique type of protein with extraordinary benefits.
Instead of depending on a single source, it is best to keep different protein sources and to mix and match and decide the best combination for your body.
Every body is different and no single product can meet requirements for everyone.
YES! Protein powder tubs are convenient to carry and consume anywhere. Having fewer calories anytime and anywhere is an effective way to lose weight. Protein supplements are often low fat which means they are good choice for those seeking to lose weight. Now it is easy to monitor that exact quantity of protein, carbs and fat you consume daily.
Having too many calories at the wrong times each day, kills many diets aimed at helping you lose weight. Whey protein powders can help you consume small, healthy “mini meals” more frequently through the day. This typically results in an increased metabolism, which helps you burn fat calories and lose weight.
Using whey protein in breakfast smoothies, for a mid-morning and mid-afternoon snacks, then eating a light, sensible dinner, can be a very effective weight loss protocol.
YES! Ensure there are other nutrients and not just protein. For example, having a banana plus yoghurt means carbs are 60% for fuel and balance in protein to prevent excessive muscle loss. This combo has more potential for fat loss.
Most pre-workout supplements have it in an ideal ratio and can easily be had as a shake.
NO. We need protein for our building blocks of muscle and our body utilizes it for the same, you will not get fat. Whey protein is a supplement no doubt but should be considered as food because Whey will typically contain 75% or more protein with some minor amount of carbs and fat, kind of complete meal.
Even if you consume more protein, the excess amount will be stored and used whenever needed and not stored as fat. So you will not end up as fat.
On the other hand if you do some workout then this very whey protein will boost muscle recovery and help you in getting a lean and sculpted body.
Research shows that Breakfast and Post-workouts are best for feeding protein.
After 8 hours of your sleep, your body is starving. Plus you are about to start your workout. So this is the best time to feed protein. For example oatmeal plus whey protein nicely sets your body up for the grueling day ahead.
For post-workout period, your muscles are highly responsive to amino acids (protein) in the diet. Hence, you can attain a greater anabolic muscle growth stimulus.
For other times of the day, though, you should consume a healthy diet which complements your supplements.