The complete guide to whey protein
One of the most purchased supplements nowadays is whey protein. Why? Because it is used to help recover from intensive training sessions and supports the growth of lean muscle tissue.
Unfortunately, not many people understand, aside from these two important points, the full benefits of whey protein, the reason why it is a highly recommended supplement, and the different types of whey protein available.
In this complete guide to whey protein, we will reveal everything about this incredible supplement so you better understand why you should use whey protein.
What is whey protein?
Whey protein is actually a byproduct of cheese production. When making cheese, a liquid part called whey is formed, followed by a thicker part called curd. As shocking as it may seem, before whey protein was considered beneficial, cheesemakers discarded it. Today, however, it is one of the best-selling supplements on the market.
The whey liquid is taken from cheese production and pasteurized and dried into powder form. What you end up with is a finished product called whey protein powder used in products such as protein powders, protein RTDs, and protein bars.
What types of whey protein are there?
"Whey protein" is often used loosely. There are a few different types of whey protein, each with different properties and quality. Do they all work to meet your needs? Probably!
Below we describe three sources of whey protein that we should all know. We also explain how they differ from each other.
Whey protein concentrate
The first of the whey protein sources is the most commonly used: whey protein concentrate (WPC). Whey protein concentrate is found in almost all mixed protein powders and is a simple but inexpensive form of protein.
WPC is a reasonably fast-digesting and complete protein source, but it falls somewhere in the middle of this list regarding how quickly it is digested and absorbed. Whey protein concentrate is generally digested within 30 minutes after consumption.
Although it does not contain the highest quality whey protein among the protein sources on this list, whey protein concentrate is a great product to use if you are just starting strength training or if you have a limited budget.
Because whey protein concentrate is not of the highest quality, some users may experience slight bloating and gas because their body cannot easily digest the lactose in this specific protein source.
If you want a mixed protein supplement to meet your protein needs, check out Evogen Nutrition Evofusion. This product not only tastes great but also offers you a high-quality, sustainable protein matrix.
Whey protein isolate
If you specifically look at the digestibility of different protein sources, whey protein isolate (WPI) would be a step ahead of whey protein concentrate. WPI is not only a higher quality protein, but it also digests better and faster than WPC.
Users have found that the digestive issues commonly associated with whey protein concentrate are not present when using a whey protein isolate. This is usually due to the reduction of lactose in the protein source (people sensitive to lactose may find they are better able to use whey protein isolate).
Whey protein isolate contains many amino acids while being extremely low in carbohydrates, sugars, and fat. Especially the amino acid Leucine, which is extremely important for building lean muscle mass, is abundant in whey protein isolate.
If you are looking for a high-quality whey protein isolate that tastes great, take a look at Evogen Nutrition IsoJect. This pure whey isolate is available in more than 7 delicious flavors.
Hydrolyzed whey protein
Of all the whey protein sources on the market, whey protein hydrolysate (WPH) is the most expensive, but also the highest quality whey protein source. Whey protein hydrolysate is the fastest digestible protein on this list.
Whey protein hydrolysate provides highly absorbable peptides, which can have a positive anabolic effect to potentially help improve muscle growth. WPH is highly concentrated and is the easiest to break down and absorb by the body.
Although it is somewhat unusual to find a pure whey protein hydrolysate powder, you will more often than not find WPH as part of a mixed protein powder that contains multiple protein sources.
What are the benefits of whey protein?
Whey protein offers various benefits. We are happy to tell you below about the versatility and possibilities of whey protein supplements.
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BUILD MUSCLES
One of the main reasons to use whey protein is to build muscles. Studies have shown that you can gain more muscle mass by using protein supplements. Protein is the building block of muscles, and therefore you can see improved muscle growth when you increase your protein intake by using, for example, whey protein. 2 grams of whey protein per kg of body weight is optimal. -
PREVENT MUSCLE LOSS
A concern many people have is muscle loss. It takes blood, sweat, and tears to build quality muscles - the last thing you want is to lose your gains. You can experience muscle mass loss due to an injury, lack of activity, or even as a result of a calorie deficit when trying to burn body fat. Generally, it turns out that using whey protein helps prevent muscle loss. -
IMPROVE RECOVERY
The ability to recover can mean the difference between achieving desired results or not reaching your goal. Research has shown that broken-down amino acids, such as whey protein, can help improve post-workout recovery. By speeding up the recovery process, you can not only experience more lean mass but also get back to the gym and keep training harder because your muscles are fully recovered. -
INCREASE STRENGTH
Besides helping build muscles, protein supplements have been shown to increase muscle strength. The ability to build muscle and strength is never a bad thing and should be something everyone strives for, especially as we get older. -
SUPPORT HEALTH
Good health is vital for everyone. There are various factors to watch and consider when it comes to maintaining health and how proteins play a role. By increasing your protein intake, you can reduce the risk of osteoporosis and maintain bone health as you age. Additionally, one study found that a high-protein diet can lower blood pressure, as well as triglycerides and LDL cholesterol. -
BOOST IMMUNITY
Your immune system is what helps you stay free from illnesses and ailments. To increase your resistance, whey protein has been shown to raise glutathione levels. Glutathione is the most powerful antioxidant in your body that detects and destroys free radicals and helps prevent oxidation that can cause cells to be destroyed or mutate – ultimately allowing diseases and illnesses to sneak in. -
IMPROVE FAT BURNING
When it comes to weight loss and effectively burning body fat, whey protein can play a crucial role. One advantage of using whey protein is that it can boost satiety and give you a full feeling throughout the day. This can prevent overeating or snacking and helps reduce your appetite. Then there is the thermic effect of food. This essentially means how much energy is required to break down and use the macronutrient. Protein has a much higher thermic effect than carbohydrates and fat. Therefore, using whey protein can help increase metabolism and enable you to burn more calories every day.
How much protein do you need per day?
If you exercise regularly, your needs are somewhat different from those of people who lead a sedentary lifestyle. Since you are reading this article, we assume you are physically active and do some form of strength training.
To recover well and help your body rebuild and repair broken-down muscle fibers from resistance training, you should be somewhere between the recommended intake of 1.4-2.0 g protein per kg of body weight. For example, if you weigh 100 kg, you want to consume somewhere between 140 and 200 g of protein per day.
When is the best time to use whey protein supplements?
First of all, a whey protein supplement should never be used to replace real meals. However, if you find it difficult to meet your daily protein needs, a whey protein supplement can be incredibly helpful.
So, when is the best time to use whey protein supplements? It's simple - whenever you need to increase your protein intake.
You can use a whey protein supplement at breakfast, between meals for extra protein and to stay satiated, as a pre-workout or post-workout, and even before bedtime if needed.
The short answer is... Always.
It should be noted that many assume you must consume protein immediately after your workout to kickstart the recovery process during your "anabolic window" of opportunity. Research has shown that such a window is much longer than the 45 minutes we've all come to believe over the years. As long as you get protein within 24 hours after your workout, you can achieve the recovery benefits.
Do you need a mass gainer or can you use whey?
In an attempt to gain massive size, many turn to mass gainers. When looking at mass gainers, you need to be very specific about what you use. Unfortunately, many mass gainers are packed with sugars, carbohydrates, and fat to increase total calories. This is actually counterproductive. While you want to increase your calories to gain weight, using sugars, lots of carbs, and fat can cause you to gain body fat in the process. The goal should be to minimize fat gain during bulking so you don't have to spend endless hours doing cardio to burn off the fat mass you gain.
Evogen Nutrition Super Huge is an ideal mass gainer to meet your needs, because it consists of high-quality ingredients instead of throwing a bunch of junk into the profile to skyrocket the calories.
However, many people prefer to make their own gainer by using whey protein and throwing it in a blender with things like frozen fruit (such as blueberries, bananas, strawberries, and raspberries), oats, yogurt, natural peanut butter, ice cubes, and more to suit their needs and taste. The fun part about making your own mass gainer with whey protein is that you have more control over your macros and profile than with a ready-made mass gainer supplement.
Will a high protein intake damage the kidneys?
The media are great at picking up a story and following their own theory, leaving out important details to fit a certain narrative. For some reason, they have bodybuilders in their sights. But the truth is, unless you have a health disorder or condition that makes it difficult for your body to break down proteins (or if you already have kidney damage), you can safely consume a whey protein supplement.
Instead of spreading a story without scientific backing, we should all rely on the real scientific studies available on this topic. The fact is that studies have been conducted showing that consuming whey protein has no effect on kidney function, liver function, or blood lipids.
Another study states that there are "no clear kidney-related contraindications for high-protein diets in individuals with healthy kidney function."
Despite what you might hear on the news, consuming whey protein does not pose a threat to kidney health, as long as you do not have an existing health condition. That said, it is still a good idea to talk to your doctor or dietitian (whether you are healthy or have a certain health condition) before adding supplements to your diet.
FAQ:
Can whey protein help with losing body fat?
Yes, whey protein can help with losing body fat by promoting satiety, increasing metabolism, and encouraging a higher thermic effect of food, which can lead to increased fat burning.
Can I use whey protein if I am lactose intolerant?
People with lactose intolerance can often use whey protein isolate, as it contains less lactose than concentrate. There are also lactose-free and vegan protein powders available for people with special dietary needs.
Do I need a mass gainer or can I just use whey protein?
This depends on your individual goals and needs. Mass gainers can be useful for people who have trouble consuming enough calories to build muscle mass, but it is important to choose a product with high-quality ingredients and not too many added sugars and fats.
