Whey Protein is the most popular supplement used by fitness enthusiasts. It has the highest biological value of all the protein supplements.
Why You Need Protein
Almost your entire body is made of protein – Eyes, hair, skin, vital organs, even hormones. It means your body needs sufficient intake of proteins for the proper functioning of these organs, and even to help them look better.
That is why those who take protein supplements usually have good hair and skin, besides good overall health.
Why Whey
Whey protein is the most common protein powder available on the market and is considered the ultimate source of protein. It is quite popular among vegetarians as well, who otherwise may find it difficult to get enough protein in their diet.
Whey can do wonders for your muscles and also for your overall appearance. Here are some more benefits of Whey:
- Build Muscle Mass. Helps increase fat-free mass and muscle strength
- Improves Skin Complexion
- Promotes Hair Growth
- Boosts your immune system to speed up recovery process of wounds. Increases power, helps fight disease and even the effects of a bad day
- Burns Fat. Helps lost fat and better preserves the muscles
- Tightens Skin Elasticity
- Preserves Muscles
- Fights Fungal Infections
- Helps Fight Osteoporosis (brittle bones)
- Strengthen Nails
- Contains Anti-Ageing Properties
- Helps reduce hunger pangs
- Is cheaper than whole foods in most countries, but in countries like India, it still cannot be classified as cheap.
- Recommended for vegetarians and those who do not consume a lot of food
- Whole milk is rich in all kinds of milk proteins (whey, casein), if you can handle all that saturated fatty acids, then whole milk is good enough
- If you eat eggs, fish, chicken, meat, milk, cheese, vegetables, fruits, brown rice & bread, you may not need this (for just general fitness)
Whey is very important for bodybuilders who are looking to put on some serious muscle mass, but whey is useful to just about everyone. Whey is also a popular supplement, and in most countries, they’ve become part of the daily nutritional diet, feeding the body with key nutrients that refuel and repair muscle tissue after intense workout sessions.
Studies have shown that when compared to other sources of protein, whey protein has the perfect combination of amino acids. They are contained in the right concentrations resulting in optimal performance in the body. Whey also plays a role as an antioxidant, meaning it helps to boost your immune system as a whole. Consistent intake in conjunction with exercise will greatly benefit muscle growth and maintenance.
Whey protein comes with glutamine, a muscle enhancer and reducer in muscle deterioration. Whey will help your muscles recover faster from any type of workout. Protein is also good for those on a diet as it helps to balance blood sugar levels throughout the day. Whey protein can be a very important source of protein for vegetarians that do not eat meat.
Whey is separated out during the process of turning cow’s milk into cheese in what is called curdling. This is done by isolating valuable whey protein from the cheese whey. Unlike cottage cheese, eggs, soy and vegetable protein, whey protein has the highest value in branched-chain amino acids, which help in building and retaining muscle mass. To maintain the freshness of the whey protein, the entire process from the milking of the cows to the packaging of whey is done within 24 hours.
The recommended amount is around 25-50g of whey protein a day. This is usually 1-2 servings a day. Bodybuilders looking for serious gains have been known to consume as much as 150g per day. These extreme amounts of protein are not required for everybody.
Though whey protein powders can be consumed by just about everyone, they are recommended more for bodybuilders who are looking to put on some serious muscle mass. The only side effect that can occur from taking any type of protein supplement is that you could overload your liver and/or kidneys by consuming large amounts of protein. Stay within the recommended usage and there should not be any problem at all in terms of side-effects.
Related: More on Protein Supplements
Whey Protein Powder – Different Forms
Whey protein powder supplements come in three main forms.
Whey Protein Concentrate (WPC)
Concentrates are low fat, low cholesterol, but test to be higher on the carbohydrate side of things. These are usually the cheapest form of whey protein powder you can get. B.V. – 104
Whey Protein Isolate (WPI)
Isolates removes the fat and lactose. Because of their higher concentration, your body is able to absorb around 70-80% of the protein. B.V. – 157. Tend to be expensive.
Blend
As the name suggests, its a blend of the above two, and has B.V of 104 – 157. These are priced between the two.
How to Use Guide for Whey Protein
Working out in the gym is important to stay fit, gain muscles, and lose weight. But you also need to give adequate rest to your body and replenish the lost nutrients. That is why you need supplements.
Whey Protein supplements will help you build muscles, especially if you’re into muscle building. It’s important to have protein powders regularly to supplement your workouts.
- Add 1 Scoop of powder in 200 ml milk or water.
- Take this shake two times a day, increase it to 3-4 times a day as required.
- Protein supplements like whey protein work best when taken after a workout.
If you’re looking to achieve the perfect body, you’ve to work on building your muscles. whey protein ensures you get the right kind of nutrients in the right quantity.
Best Whey Protein Supplements in India
With changing lifestyles, there is a growing interest in sports and nutrition; protein-based foods are becoming popular in India among the general population who’re keen to adopt a healthy lifestyle.
When it comes to the best brands for Whey Protein Supplements, there is no single brand that rules the market. There are plenty of brands out there, including American brands, and they all are good.
Optimum Nutrition 100% Whey Gold Standard
With 24Gm of pure protein, this protein powder is also known for containing low concentrations of fat, lactose, and carbohydrates. The building blocks of Optimum Nutrition 100% Whey include Glutamine and Glutamic Acid, Branched Chain Amino Acids or BCCAs, valine, isoleucine, and Leucine. This product has also has been approved and recognized by the Public Health and Safety Company, NSF International, and the Good Manufacturing Practices Program standards.
MuscleBlaze Whey Protein
The primary source of protein in MuscleBlaze Whey Protein is Whey Isolate (90 percent pure protein by weight). Along with Whey Concentrate and Whey Hydrolysate, each serving of MuscleBlaze Whey Protein delivers 25g of pure muscle-building proteins (which is quite impressive) for immediate recovery after workouts and helps you gain lean muscles.
Dymatize Elite Whey
Provides 25g Protein in One Serving of 33.6g (meets half of daily protein requirement). 5g of BCAAs in each scoop ensures better protein synthesis. This supplement helps your muscle tissues recover faster, so that they gain better strength and increased endurance. This pure form of whey includes all the essential and non-essential amino acids that enhance muscle growth after an intense workout session.
‘Avvataar’ whey protein by Parag Milk Foods
Parag Milk Foods is a leading manufacturer and marketer of dairy-based branded foods in India (owns brands such as Gowardhan). Parag Milk Foods already manufactures protein-enriched flavoured milks (under the Topp Up brand). Avvataar Absolute whey protein comes in three flavours – Double chocolate, Vanilla snow crème and Café Mocha.
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