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After a long workout, the body needs to replenish cells that have become worn out due to the strenuous activity. If the body is able to get the nutrients that it needs quickly, new muscle tissue will form. This creates healthier tissues and builds the physical strength that bodybuilders seek. By taking whey protein after workout, muscles can be immediately replenished with the necessary amino acids that are needed for muscle growth. Since the newer tissues will be healthier, the body itself will get healthier as well. This is why workouts can help improve physical well-being and extend a person’s life expectancy.
When the body is given the nutrients that it needs, it will also be able to recover faster. This can reduce soreness and exhaustion that can be experienced after an intense workout. The primary benefits of whey protein are improved recovery, greater stamina, and faster muscle growth. This guide will teach you everything you need to know about whey and help you choose the best protein powder supplement for your needs.
Compare: Top 10 Best Whey Protein Powder Supplements of 2016
|Protein Powder||Full Review||Protein Type||Calories Per Serving||Protein per serving (g)||Carbs per serving (g)||Fat per serving (g)||Price||Rating|
|Body Fortress Super Advanced|
Read Full Review
|WPI (Isolate), WPC (Concentrate)||150 Cal||30g||6g||2.5g||$||3.9/ 5|
Read Full Review
|Blend (WPC, WPI, Casein, Egg, Milk)||200 Cal||22g.||15g||6g||$$||4.5 / 5|
Read Full Review
|WPI (Hydrolyzed Isolate)||106 Cal||24g||1g||0g||$$$||4.7 / 5|
|GNC Pro Performance AMP|
Read Full Review
|WPI (Isolate), WPC (Concentrate)||130 Cal||20g||8g||2g||$$||4.1/ 5|
|EAS Lean 15|
Read Full Review
|WPC (Concentrate), Soy||100 Cal||15g||11g||1.5g||$$||4.4 / 5|
|NOW Foods Organic Whey|
Read Full Review
|WPI (Isolate), Soy Organic||100 Cal||19g||2g||1g||$$$$||4.5/ 5|
|Optimum Nutrition Gold Standard 100%|
Read Full Review
|WPI (Isolate)||120 Cal||24g||3g||1g||$$||4.8/ 5|
|Optimum Nutrition Performance Whey|
Read Full Review
|Blend (WPC, WPI) Hydrolyzed||160 Cal||22g.||9g||4g||$||4.7/ 5|
|Optimum Nutrition Platinum Hydro Whey|
Read Full Review
|WPI (Hydrolyzed Isolate)||140 Cal||30g||2g||1g||$$$||4.9 / 5|
|Six Star Pro Nutrition Elite Series|
Read Full Review
|Blend (WPC, WPI)||170 Cal||30g||8g||1.5g||$||4.2 / 5|
What is whey protein?
Whey protein is a naturally occurring substance that is formed as a byproduct when producing cheese. Commonly used as a dietary supplement when working out, whey protein facilitates protein synthesis to give those who work out increase stamina and better recovery. The protein is widely recognized for its ability to aid in building muscles and helping to make for better aerobic workouts. When consumed shortly after vigorous exercise, the protein can help to rebuild muscle proteins and therefore get more out of each workout. Athletes and professional bodybuilders use whey protein to help them both during each workout and after it has been completed. Whey proteins are also used by people with medical issues as a way to get extra amino acids that they are unable to obtain through regular food intake.
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When trying to pick the best whey protein, it is also important to select the right brand. In today’s marketplace, there are thousands of brands to choose from. As a result, this can be overwhelming, especially for new bodybuilders who are uncertain about the different brands available to them. For assistance, some of the best brands available are explained below.
- Optimum Nutrition
- Body Fortress
- Six Star Pro Nutrition
- Now Foods
Buyers should carefully evaluate the choices listed below. These are some of the best workout supplements available for casual athletes, workout professionals, and individuals trying to stay healthy. Most of these products attempt to specialize in a particular subset of the way protein market. An athlete focused on maximizing strength most likely won’t want the same product that a casual athlete will. One of the main reasons for this is taste. Optimal protein powders have a poor taste because the flavoring reduces the purity of the workout formula. Therefore, buyers should keep in mind this trade-off and decide on their own preferences for themselves.
Pros: Optimum Nutrition Gold Standard has been around for nine years and is recognized for providing exceptional quality and value. This protein uses the isolate form and provides more than 5 grams of BCAA’s with each scoop.
Cons: For users who want to digest their whey protein as quickly as possible, Gold Standard might not be appropriate because it is the isolate form. For people trying to lose weight, the three grams of carbs with each spoon might be a concern.
The Verdict: Overall, this product provides a great value for both new and experienced athletes. As a way protein isolate, it will digest quickly and deliver protein directly to the muscles. With just 1 gram of fat, it could be appropriate for dieting despite the carb intake.
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Pros: Body Fortress is designed for athletes looking for assistance producing lean muscle mass and to maximize recovery. The formula contains 8 grams of BCAA’s to facilitate protein synthesis. The formula is also available in several different flavors to make it more enjoyable for consumption.
Cons: This protein is not an isolated supplement, but rather it is a concentrate. While the supplement is more cost-effective than others, dedicated athletes may want a more concentrated formula in order to digest it quickly.
The Verdict: Overall, Body Fortress provides good value and is a great choice for beginners. With many different flavors, it can be less difficult to swallow down for people who don’t like the taste of whey protein. Most people seem to prefer the vanilla flavor of this protein supplement because it can be mixed into various protein shakes.
Pros: The Six Star protein supplements are part of a series designed to complement each other for a healthy lifestyle. This protein blends has a 97% purity, making it a high-quality protein isolate. The default flavor is chocolate, and can be mixed with other drinks to make it more enjoyable.
Cons: While the protein supplement has an exceptional purity, it unfortunately has a poor taste. While the manufacturer tries to make this better with the chocolate, many people still do not like the flavor of this nutritional supplement.
The Verdict: Users who do not like the taste of Six Star are still free to dilute its purity by mixing it with other liquids like milk or yogurt. For dedicated athletes, this provides great value as a very pure form of protein isolate.
Pros: As an alternative to synthetic whey proteins, the Now Foods product is USDA certified organic. This means that it does not use growth hormones, pesticides, or antibiotics at any point during the production process. This has the potential to make the protein safer and more pure with less byproducts created during production. The product also includes a combination of plenty of protein with minimal fat and carbohydrates.
Cons: While the product is strictly organic, it unfortunately is only a concentrate form of whey protein. Additionally, the manufacturer says that this product is not appropriate for curing, treating, or preventing diseases. Therefore, users who are looking to take whey protein supplements for medical reasons will need to look elsewhere.
The Verdict: For athletes looking for an organic protein supplement, this one would be a great choice. However, it won’t be good for users who are just trying to maintain better health by using the supplement. However, it is nice to see a high-quality organic workout formula available in the marketplace. This product is therefore recommended for any users who worry about the harmful effects of pesticides or other substances being included in their foods. Additionally, users can rest assured that this product has no artificial ingredients that could affect a regimented strictly-organic diet.
Pros: Dymatize is a high-quality protein supplement designed for bodybuilders to maximize the amount of muscle that they can build. With a rich whey protein formula, it gets digested into the system quickly and gets to the muscles as quickly as possible. This means that athletes will see the benefits from using Dymatize when they feel more refreshed after each workout. To ensure that the product is the best, the company has a specialized facility called the Dymatize Nutrition Sports Performance Institute where they test their products to optimize performance. The company actually has “flavor specialists” on staff who work full-time to develop good flavors for the product.
Cons: The flavoring of Dymatize is so potent that some users have problems with its smell being propagated throughout their homes. While the flavor is good, it is also sweet and therefore might not be appropriate for those who don’t have a sweet tooth.
The Verdict: The Dymatize formula is one of the best on the market because of the amount of work that the manufacturer puts into the product. It is generally regarded among users is one of the best-tasting workout formulas available. Dymatize contains all the supplements needed for working out with zero fat and zero carbs. This makes the formula a great choice for both bodybuilders and people looking to stay healthy. Quite simply, this product is designed to be appropriate for just about anyone and might be a good choice for users who are uncertain about which workout formula is right for them.
Pros: The BSN product is appropriate both for individuals who are working out and for people looking for a supplement to stay healthy. To make the whey protein more enjoyable, it comes in several different flavors for users. It also has an incredible 10 grams of amino acids and 5 grams of BCAA’s in each scoop. This delivers plenty of performance both during and after an intense workout.
Cons: With only 22 grams of protein per scoop, the supplement has substantially less protein than others. While it is recommended for health reasons, it is still a mix of concentrate and isolate. Users with extreme lactose intolerance should therefore generally avoid this product to prevent taking in potentially harmful lactose.
The Verdict: BSN is a good choice for a wide variety of fitness activities. It can help with muscle growth and it is also designed to help with recovery, weight loss, and improving overall nutrition. This combination makes it a good choice for casual athletes and individuals with lactose intolerance. With plenty of amino acids, it will also help with improved body function and stamina while working out.
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In conclusion, buyers shopping for the right workout formula for them should understand that whey protein supplements differ substantially based on how they will be used. Some workout formulas are designed for people just trying to stay healthy, while others are designed for hardcore athletes. Most athletes are willing to compromise flavor in exchange for better performance, while casual athletes may not feel this way.
Regardless of which workout formula is selected, athletes will absolutely need whey protein in order to build muscle and have a better workout. Studies have shown that weight protein is able to enhance muscle growth by up to 70%. Similar benefits are seen associated with stamina and workout recovery. When athletes can recover faster, they will be able to work out more and therefore build more muscle.
Whether using a workout formula for working out or staying healthy, finding the right one will result in much better performance when working out. This can help athletes have a better quality of life and get more enjoyment out of their fitness activities. Once this is done, athletes will have the pleasure of out-running or out-lifting all of their friends and impressing others with their knowledge of workout formulas. Serious athletes should take the time now to decide what workout formula is right for them.
How is whey produced?
Whey proteins are produced by first creating cheese through the usual production process. This is done by doing something called “curdling”, which separates milk into curds and whey. Most people are used to seeing the curds, which eventually form the cheese that is seen in stores. In contrast, the whey a liquid byproduct which is produced during the cheese production process. Instead of throwing this watery portion away, it is instead used to create infant formulas, milk for individuals with lactose intolerance, and whey protein. Since the greatest demand is for the cheese portion created during this process, whey is generally sold quite inexpensively. Whey is rich in protein and has a variety of benefits for individuals looking to improve their immune system and nutrition.
How does it work?
To understand how whey protein works, one must first understand amino acids. For those who are unfamiliar, amino acids are used as the building blocks to create proteins in the body. Different proteins are used to create different tissues, such as hair, skin, and muscle. In all, there are 21 different types of amino acids. Naturally, the body can produce 12 of these by synthesizing certain foods that are eaten. The other nine amino acids however, must be obtained through food intake. While they are all needed, the extra nine amino acids are essential for building muscle and recovering from a workout. Whey protein is rich in these nine amino acids and can therefore help to supplement the high volume of these compounds that are needed for muscle growth and staying healthy while working out.
Why is it important for muscle building?
Muscle tissues are composed primarily of proteins. After a long workout, the body will need a large amount of proteins in order to facilitate recovery. This is due to the exceptional demand for protein intake after a workout due to the energy expended. As a result, the body immediately looks for new protein to supplement tissues that have been stressed during a workout. If the body is able to find these proteins quickly after the workout, it is able to build muscle and recover faster. However, if these proteins are not found the body will be unable to build new muscle tissue. For this reason, whey protein can be much more effective as a protein supplement than meats, eggs, and other common protein sources.
Pure whey protein is also good for working out because it helps to get proteins to the muscle faster. With regular food, the digestion process takes a significant amount of time. As a result, muscles may not be able to synthesize as much protein as they would be able to if they were given a pure form of whey protein. Since the time when the proteins are intaken in is critical for building muscle, whey protein can be a great way for bodybuilders to responsively deliver proteins into their bodies. Without getting this protein to the muscles quickly, users could potentially be sore the next day or get minimal benefits from their workouts.
Importance of BCAA’s
Branch Chain Amino Acids (BCAA) help maintain muscle mass for individuals who are dieting while working out. Without these essential amino acids, individuals are setting themselves up for disaster because they will combine a high demand for calories with low calorie intake. This could potentially lead to exhaustion and getting negative effects from a workout. Since dieting generally results in reduced muscle mass, BCAA’s can help to fight protein breakdown (catabolism) to make amino acids available for producing muscle. The potential result, if used correctly, is that users can look slim and trim while still having strong muscle mass. BCAA’s increase the rate of synthesis for cells that are used in order to synthesize proteins. When these facilitators of muscle growth are helped, proteins will synthesize better leading to more muscle growth. This means that BCAA’s are needed both by those who are dieting and those who are seeking to build large muscles by working out.
What is Leucine?
Leucine is one of three types of BCAA’s. After working out, amino acids will be unable to synthesize muscle growth unless there is a balance among proteins in the body. Leucine helps to balance the protein composition and therefore improves muscle growth by allowing the synthesis process to occur. With the absence of leucine, proteins can get broken down and the effects of protein intake can be reduced. Leucine is therefore important because it dramatically increases protein synthesis. In fact, it is so powerful that just a small portion of leucine can have a much greater effect than an entire meal after working out. While bodybuilders should still have a heavy meal after working out, leucine is an essential part of the recovery process. If the intake of leucine is balanced correctly, bodybuilders will get much better results from their workouts.
Who’s it for?
Due to the health benefits of whey protein, it is useful for a wide range of bodybuilders, athletes, and people with certain health conditions. As mentioned, bodybuilders can benefit greatly from whey protein because it helps to build muscle mass and improve recovery after a strenuous workout. These benefits are similar for runners who do aerobic exercise. By taking whey protein, soreness can be reduced and the rate of running performance increases can go up. This makes whey protein a great supplement for bikers, runners, swimmers, and other athletes who do aerobic exercise. Whey protein is also used as an alternative to standard milk for individuals suffering with lactose intolerance.
In infant formulas, whey protein is one of the primary ingredients used. Whey protein has even been used to help people with cancer, allergy prevention, asthma, and even weight loss. When used correctly, whey protein can make a dramatic difference in a person’s health even outside the bodybuilding field.
Since there are different types of amino acids, different types of whey proteins are designed for different types of activities. Therefore, bodybuilders will use a different type of workout formula then runners will. Likewise, a person who uses whey proteins strictly for medical reasons will use yet another formula. Below is an explanation of the three principal types of whey protein supplements and their advantages.
Whey Protein Concentrate (WPC)
This type of whey protein is produced by filtering out unnecessary particles from the liquid whey created during the cheese production process. This form is concentrated to the point that it is generally between 70% and 85% protein in composition. Those with lactose intolerance should keep in mind that WPC has about 5% lactose and should therefore be avoided by people with these problems.
Advantages of WPC
WPC is best for bodybuilders who are seeking to build muscle mass quickly. Since this is mostly-pure supplement form of whey protein, it will provide more muscle growth than regular food. WPC will provide all of whey protein’s benefits that have been discussed above for a wide variety of athletes and users looking to stay healthier.
Disadvantages of WPC
The disadvantage of WPC is that it has some byproducts, so it is inappropriate for certain types of workouts. Aerobic exercises where lactose should be avoided are not appropriate for WPC. This can create problems associated with muscle tightness and soreness after a workout has been completed. Especially for people who are just starting a workout regimen, it is important that lactose is avoided to prevent these negative side effects. Of course, people with lactose intolerance should also avoid this form of whey protein for obvious reasons.
Whey Protein Isolate (WPI)
The isolate form of whey protein takes the degree of filtration used for concentrate to a whole new level. Rather than simply filtering the whey, the isolate process uses microfiltration to make the whey protein as pure as possible. The purity of the isolate is generally between 90% and 94%. The amount of lactose in isolate is between 0.1% and 0.5%, which makes it appropriate for those with lactose intolerance.
Advantages of WPI
Due to the extensive degree of filtration, WPI has low levels of certain byproducts found in whey protein. For example, carbohydrates and are almost completely removed in WPI. This means that bodybuilders and runners will not to worry about byproducts being in their protein powder.
Disadvantages of WPI
The disadvantage of WPI is that it is still generally composed of larger particles. After consumption, these particles will take longer to digest and therefore get into the system because they are harder to break down. Those concerned about these problems should consider the hydrolyzed whey discussed next.
Whey Protein Hydrolysates (WPH)
This type of whey protein is finely ground in order to minimize the amount of time required for a body to break down ingested whey proteins. WPH production first starts by using the WPI process, then puts the resultant proteins through a microscopic grinding process that breaks the particles down into very small sizes. This can potentially result in faster digestion for individuals who consume this type of protein.
Advantages of WPH
As mentioned, the biggest advantage of WPH is that it helps to improve the digestion process. This can get amino acids to muscle tissue faster than general WPI is able to. Since WPH is very pure, users will not need to worry about byproducts be included in the protein supplement. Like WPI, the purity is often more than 90% and has very few byproducts in addition to the smaller granule size.
Disadvantages of WPH
The disadvantage of WPH is that it’s advantages are fairly marginal. While it will improve the digestion process, these benefits are only improved slightly and therefore shouldn’t be overestimated. Further, the benefits of WPH can be almost completely removed if they are mixed in food products outside water. WPH will speed up the digestion process, but users shouldn’t expect to get ripped just by using this supplement.
Which Form of Protein is Best?
When trying to decide which type of whey proteins use, the most important factor is how the whey protein will be used. For those with lactose intolerance, either WPI or WPH should be consumed exclusively. Many WPI manufacturers offer guarantees that their product will be free of lactose and often include lactase to break down any miniscule portions of lactose that might be left over. Runners should also use the same formula to avoid lactose interfering with their workouts. For bodybuilders, any of the formulas listed above can be appropriate. WPC is more cost-effective, although it won’t be ingested as quickly as WPI. The increased purity of WPH will further improve the digestion process, although it is still not absolutely required for bodybuilders.
Do any foods contain whey protein?
While the most pure forms of whey protein are created during the cheese production process, whey is also naturally found in certain foods. However, it is important to keep in mind that whey found in a natural form will have a much greater digestion time and can therefore reduce the benefits of whey protein intake. As many could probably guess, there are small amounts of whey protein included naturally in milk. Whey protein can also be found in cheese, since the separation process is not perfect and some whey is left over at the byproduct. Certain cheeses like ricotta cheese have a fairly high concentration of whey protein. Other dairy products like yogurt and cream cheese also contain small amounts of whey protein.
How much should I take?
A hotly debated topic among workout professionals is the ideal amount of whey protein intake for each day. For building muscle mass, a general rule of thumb is to take 1.5 grams of whey protein for each pound of bodyweight. So for example, a person who weighs 200 pounds should seek to intake 300 grams of whey protein. Bodybuilders should understand that if they take too much whey protein, it can be stored as fat by the body. Therefore, the amount of whey protein that a person takes in from other sources should be deducted. In practice, a person who weighs 200 pounds should therefore intake about 200 grams of whey protein each day. Users should carefully read the protein powder package in order to calculate how much of the powder they need to take.
When Should I Take it?
The time of the day when the protein powder is used is absolutely critical. Users should also keep in mind that protein powder should not be used as a replacement for meals, despite its nutritional properties. While the right time to take the powder can vary based on different opinions, it is generally recommended to at least take protein powder before and after a workout. Some athletes might also benefit from taking protein powder right after breakfast. Those who work out in the evening might consider moving this to after lunch, and skipping the protein shake in the morning. Protein powder should never be taken before bed or in the evening where it will be wasted and stored as fat by the body.
When taking whey protein, users should also be careful to divide their intake throughout the day. Ideally, protein should be intaken during all of the meals throughout the day. For dedicated athletes, smaller meals should be eaten five times a day rather than the traditional three times per day. This helps to ingest more food and to reduce the amount of food that is stored as fat. Further, it will spread out the amount of food intaken into smaller amounts so that the body has an easier time breaking it down. Even for people who are not working out, science has proven that eating five times per day is the most healthy way of eating.
Choosing a type
Now that you have an understanding of how whey protein works, it is now time to actually pick a product to use. For many beginners, this can be a great challenge because of the wide selection of protein powders, shakes, and products available in the marketplace. Beginners should start with a simple protein powder in order to learn how to take advantage of whey proteins. As time goes on, other products like protein bars can be experimented with to see how they impact performance. Athletes should start out with either a concentrate or isolate form of protein powder. Those with medical conditions should only consider getting isolate and should avoid concentrate.
Truly dedicated athletes may even want to consider trying WPH. In order to get the most out of consuming this pure form, it is also important to mix the protein with pure water. For many, this can be distasteful because whey protein simply does not have a good taste by itself. However, truly dedicated athletes will need to take whey protein in this form in order to get the protein to the muscles as quickly as possible. Of course, the benefits of doing this are marginal and for most people it is completely appropriate to drink the protein with milk.
Are there any side effects?
If too much whey protein is in taken, it can actually cause medical problems later down the road. If taken correctly however, users should be safe to take the whey protein in regular amounts. Especially for newer users, digestive discomfort may be experienced as the body tries to break down the protein powder. This can potentially cause issues like stomach pain, diarrhea, and general discomfort. This is especially true for individuals who suffer from lactose intolerance. If discomfort continues for a long time, individual should try a different protein powder before giving up. There are also been certain studies that have potentially linked whey protein to cancer. However, there is far more research that says that the opposite is true. Among workout professionals, this is a highly debated topic and research is generally considered to be inconclusive.
Should anyone avoid it?
As mentioned, individuals with lactose intolerance should be careful to avoid the concentrate form of whey protein. People with kidney problems should also be cautious about taking whey protein. In certain cases, people with these problems might still be able to take a small amount, but this should only be done with the approval of a doctor. Since most whey protein comes from the cheese production process, people who are highly allergic to milk should avoid whey protein. Those who plan to use whey protein as an alternative to eating regular meals should also understand that this is inappropriate. A balanced diet will still be required even for those who are dieting while working out. While these problems can occur, the vast majority of people can take protein powder without any issues.
Quality of Whey vs. Other Protein Sources
For the purposes of working out, whey protein is far more effective than food alternatives. As mentioned, whey protein will be digested much quicker making it more appropriate after a hard workout. Since whey protein is more pure, users will also be able to intake more protein than would be possible with a regular diet. However, it is also important that athletes balance their whey protein intake with regular food. Therefore, items like eggs, chicken, milk, and other meat-based products are an important supplement when using whey protein. However, the benefits of using these foods exclusively will not be anywhere near the benefits of using whey protein. As mentioned, the whey protein will help improve protein synthesis due to BCAA’s included in the compound. With the absence of whey protein, this improved synthesis is impossible to attain.
How Quickly is Protein Absorbed?
When using pure WPI whey protein, the digestion process will take approximately one and a half hours to complete. From there, it will then need to work its way to the actual muscles themselves that are in need of extra protein. Since this entire process can take several hours, it is generally recommended that users take a small amount of whey protein before a workout. However, if too much is taken it can cause indigestion, stomachaches, and even throwing up during the workout. To avoid these unpleasant side effects, users should finish taking whey protein about 30 minutes before starting to work out. This should give the stomach enough time to start digesting the whey protein and get it into the intestines before the workout. As it starts to be digested during the workout, it will start to work its way to the muscles while the physical activities are taking place. When supplemented with additional whey protein after the workout, this will lead to the best results.
Does it make you feel full?
Whey protein will make users feel full after ingestion. For many people, this can greatly increase health because it will reduce the amount of food intake. Since most food that people consume today is fatty and unhealthy, it will help with dieting and weight loss. This is why whey proteins is often recommended for people who are trying to lose weight. When supplemented with even a small workout, this can be a very beneficial way of going about starting a weight loss program. By reducing binge eating, whey protein can therefore make a big difference in increasing the chances of success for a weight loss program. Athletes can also take advantage of this, as they will be more trim while still building muscle mass.
What is the effect of protein on blood sugar levels?
Whey protein will reduce blood sugar levels for users who take it. Therefore, users with diabetes should be particularly careful when taking whey protein. For athletes who struggle with maintaining proper blood sugar levels, it is recommended that they talk to their doctor before starting with whey protein. When consumed, it will also increase the risk of bleeding because it can thin the blood. Therefore, individuals with bleeding disorders should exercise caution when taking whey protein. While they can still consume the compound, they should still be careful to avoid injuries and notify medical professionals that they are taking whey protein.
While on the topic of blood, it is also important to note that whey protein can cause low blood pressure. Generally, these effects can be mitigated by the benefits of working out. However, people who already have low blood pressure levels should be cautious when taking whey protein.
Can I take it if I am lactose intolerant?
Yes you can! In fact, certain types of whey proteins are often recommended by doctors for people who are lactose intolerant. Since people with these problems generally have to avoid milk and dairy products, they often suffer from deficiencies in whey proteins. By using the isolate form of whey protein, people with lactose intolerance can get these important amino acids. Even those who do not plan to work out can take small amounts of whey protein in order to get these amino acids added into their diet.
In many cases, doctors will prescribe whey protein as a solution for individuals who suffer from lactose intolerance. For people who do this, it is important to get a workout each day in order to make use of the whey protein. Without putting the proteins into the system, it can actually create new medical problems associated with taking large amounts of whey protein without consuming it. Therefore, a small workout is very important for people with lactose intolerance. Of course, this can improve health in the process so it should probably be done anyway.
If I am allergic to milk, can I still take it?
Like with lactose intolerance, people with milk allergies can take whey protein if it is done correctly. Users should be careful to only take the isolate form of whey protein, and avoid the concentrate form altogether. Since the isolate is more pure, it will reduce the byproducts that often cause milk allergies. However, in certain cases of extreme milk allergy, whey protein may still have negative effects. Therefore those who struggle with these issues should be careful to start out with whey protein incrementally. Users should start with just a very tiny amount, perhaps as low as a fraction of a teaspoon. From there, users can work their way up to increase their whey protein intake while ensuring that they don’t suffer from any side effects. If vomiting, diarrhea, or stomachaches occur, users should either decrease their amount of whey protein intake or stop using it altogether.
Is it bad for the kidneys?
When used correctly, whey protein is not bad for the kidneys. However, many people who use whey protein will take either far too much or not supplement the intake with the workout. This can result in kidney damage over time where too much whey protein is intaken. Therefore, users who are uncertain about whether they will work out each day should consider taking smaller amounts or avoiding it altogether. Ideally, users should only use whey protein on days with a plan to work out. Athletes who only do heavy workouts on certain days should still do small workouts on off-days for the purposes of whey protein. This can improve health for the kidneys and mostly eliminate the potential for harm due to taking whey protein.
Can I take whey with creatine and other amino acids?
Whey protein can absolutely be taken with creatine without any issues. In fact, some users prefer to use blends of both whey and creatine when working out. In reality, this is just a matter of opinion and personal preference. Users who are uncertain about what is best for them should experiment with taking different combinations of whey and creatine with their workout regimen. Some workout professionals recommend that creatine is taken only before a workout while whey is taken throughout the day. However, users who are taking whey for medical reasons should not take creatine as it will not be helpful. Generally, creatine is only used for building muscle mass and is inappropriate for people with lactose intolerance or medical problems.
Since whey protein contains all of the amino acids necessary for muscle growth, it is not required to take additional amino acids. However, some users still prefer to take certain supplements that provide bioactive peptides to improve the recovery process. These are not included with whey protein and can further help with recovery by providing the other agent used in protein synthesis. However, most people naturally get these supplements from regular food intake as long as they have a healthy and balanced diet. Users should consider at least trying to supplement their intake with peptide blends, although this is not completely necessary for most people.
Does it matter what I mix it with?
Whey protein can be safely mixed with both water and milk. This can also include other similar products like orange juice, yogurt, and even ice cream. However, if whey protein is mixed with anything other than water it will decrease the speed of the digestion process. To digest whey protein as quickly as possible, users should mix it with water. However, many people find this to be distasteful and therefore milk can be an appropriate alternative. This can also be a great opportunity to get extra milk as a supplement since many people neglect to get the correct amount of milk each day. However, people taking protein supplements for the purpose of medical reasons should generally try to take whey protein with water. This is because a high amount of milk intake can result in weight gain due to the fact that is contained within the milk. By using skim milk, these problems can be somewhat reduced.
Does cooking denature the protein?
Cooking can denature whey protein even at moderate temperatures. Heat in excess of 72 degrees celsius can denature proteins found in whey. This 72 degree threshold is the same that is used for the pasteurization process. For certain individuals, this has the potential to cause allergies as well as reducing the potency of the whey protein. The result of high temperatures is that acid can form a protein gel that can replace the rich proteins that are generally contained in pure protein powder. Therefore, many workout professionals keep their protein formulas in the fridge to ensure that they don’t get too warm during the day. Athletes who work out away from home should also be careful not to leave protein supplements in the car, which is a common mistake. If possible, protein should either be kept indoors or in the fridge.