If you have joined the gym by your own or by suggestion of someone, you might have heard about Protein Supplement – Whey Protein Supplement. All the gym goers knows about & talks about it. Shaking their shakers and drinking immediately once the workout is over. Your trainers might be suggesting for better results. You might have even started using it or else might be thinking to give it a try. Before you jump into any conclusion, let’s clear some of the things you should definitely know about it.
Is it really that important to have Whey Protein into your diet or else it’s just a myth? Don’t know about you, but several people have an assumption that it’s one of the magic supplements, which is necessary to build muscle. Some even might think that all the pro bodybuilders rely on it, which is not true at all. I don’t know whether you are aware or not, but the bodybuilders who endorse any particular brand, are getting paid to do so, their body is not built from taking supplements but from the consistent efforts and dedication which they put for many years not only on exercise but also on diet . So, the short answer is NO IT’S NOT NECESSARY TO HAVE WHEY PROTEIN, but if you have it, it will be convenient for you. Supplement means to add something into an already existing thing to give a completion. Here, you supplement with Whey Protein in an already good diet for the completion of your daily protein requirement. If your diet is not good, first work on that, then look onto this. Now, let’s see what is it?
What is Whey Protein?
Whey is just a by-product of milk or in other words Whey Protein is extracted from the liquid material which is found during the manufacturing process of curd & cheese, once which was thrown away considering as a waste product. About 20% of protein in milk is Whey.
Whey Protein is popular in bodybuilding & even recommended by doctors as a functional food because it’s one of the easily digested or say fast-acting compared to other types of proteins, which consist of all the EAAs (Essential Amino Acids) including the three main BCAAs (Branched Chain Amino Acids) Leucine, Isoleucine and Valine which helps in muscle tissue repair and growth.
What are the different types of Whey Protein?
Due to its popularity & advancement in processing technology like microfiltration commercially 3 different types of Whey Proteins are available – Whey Protein Concentrate (WPC), Whey Protein Isolate (WHI) & Hydrolyzed Whey Protein Isolate (HWPI), where each of them differs in amount of protein, carbohydrates, lactose, minerals & fat.
Whey Protein Concentrate (WPC):
WPC is a concentrated whey product which contains protein concentration anywhere between 40 to 90% of whey protein. It contains highest amount of fat & lactose and it’s also one of the cheapest compared to other types of whey protein.
Whey Protein Isolate (WPI):
WPI is concentrated whey products which have 90 to 95% of protein concentration. In simple words, it has been further broken down from the Whey Protein Concentrate, so the amount of fat, lactose & carbohydrates are less compared to WPC, which makes it a good option for someone limiting their fat & carb intake and it will be costly compared to WPC.
Hydrolyzed Whey Protein Isolate (HWPI):
Hydrolyzed Whey Protein Isolate is a WPI which get further processed and broken down into small components known as peptides to make it easier for digestion and to get into the bloodstream more quickly. Due to extra procedures, HWPI is most expensive compared to other two WPC & WPI.
Whichever you choose, all the 3 will give you the similar benefits, but WPI & HWPI offers more purity compared to WPC.
When to Take – Does Timing Matter?
Many time people get confused when to take their protein shakes aka Whey Protein Shake. To be honest there’s no specific timing. You can take it whenever you want, but mostly it’s preferable during breakfast, pre-workout meal & especially in post-workout meal, due to its fast absorption into your body. As I said above, lot of people take it immediately after the workout, because it will absorb more quickly compared to food and it will help in muscle repair which has been broken down during workout.
Does Whey Protein have any Side-Effects?
No, it’s completely safe to take, as it’s just a type of dietary supplement. Though, if you have any intolerance towards milk or if the Whey Protein which you got is not of good quality, then it can create certain gastric discomfort other than that there’s nothing serious to worry about.
Some people say that it gives strain on kidney, there’s nothing like that unless you have any existing problem then yes all the high protein diet including Whey protein may create a problem.
Read Label Carefully – Before Purchasing:
Before purchasing I would suggest you go through labels even popular brands like Optimum Nutrition also suggests it, so you don’t end up paying more than what it has to be. Some of the important things to look out are like,
How many serving of Pure Protein you get per container:
Some of the cheap brands may cut out cost but offers some cheap filter ingredients. Whether, its 2, 5 or 10 lbs whichever you choose, you might end up getting less servings compared to the more reputable and original product. So, the best bet is to figure out on your own. Simply, do easy math; divide the grams of protein you get per serving by the serving size & multiply it by 100.
Let’s say, one company gives, 24 gram of protein in single serving of 29.4 gram & another company gives, 26 gram of protein in single serving of 35 gram. You may think, second one 26 gram of protein you’re getting so let’s go with that. But wait; let’s see which one gives more.
First Company, 24 gram pure protein / 29.4 gram (one serving size) x 100 = 81.6% pure protein
Second Company, 26 gram pure protein / 35 gram (one serving size) x 100 = 74.28% pure protein
Definitely, first company is the right one to choose…
Total Number of Servings per Container:
It’s also one of the important thing to check, whether it’s exactly you get the same amount as the label describes or not.
For example, in 10 lbs Whey Protein Labels shows,
You get total 149 servings and 1 serving size is of 30.4 gram.
So, 30.4 x 149 = Total 4529.6 gram (Which is quite accurate & agreeable to go with.)
Is it Manufactured By or Manufactured For?
This part might be ignored by many. But, it’s good that you check on this also. It’s possible you might think why not go for the cheaper price range. Obviously, it does cost money, if you’re a regular buyer. Sometimes, it’s possible you may end up with a brand, which does not develop or manufacture their own products, but in return they may have made through some other factory, which no one knows of what quality it is. Some of the words like, “Manufactured for,” “Packed for” or “Distributed by” does makes a lot of difference. The reputable brands, makes lot of investment in the manufacturing equipment’s which does cost them a lot, so the price of products are also little high. If possible, always go with the “Manufactured By” products.
Let me know whats your experience while buying Whey Protein and which brand you prefer the most. I would love to hear it.