Answers to all your questions regarding whey protein
All whey protein powders come from the same basic source: milk. People commonly use whey as supplementation to help improve muscle protein synthesis and promote the growth of lean muscle mass.
What exactly is Whey Protein?
The protein found in animal milk is divided into two kinds; Whey (20% of the protein in milk) and Casein (80% of the protein in milk). The whey is separated from the casein in milk and is used as a complete source of protein, as it consists of all 9 essential amino acids. A whey protein supplement can also be formed as a by-product of cheese making.
Hydrolyzed, Isolate, Concentrate – what is the difference?
If you are new to the fitness world, the first thing people recommend is to buy whey protein online. But how do you pick from the various kinds of supplements out there in the market?
Here are the three kinds of whey protein and the differences between them:
|Types||Concentration of Protein||Differentiation factors|
|Whey Protein Concentrate||40 – 89% whey protein||
|Whey Protein Isolate||90% or higher protein||
|Whey Protein Hydrolyzed||Protein is broken down into smaller amino acids||
How much protein do you need every day?
- A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
- An average man with a sedentary lifestyle who weight is 75kgs would require = 0.8g * 75kgs = 60g per day.
Protein is first obtained from natural sources – if the person is getting the ideal protein intake through natural foods, then there might not be any need for a supplement. If he is not, then they can supplement the gap with whey protein.
Do you really need protein powder?
To be honest, the answer is no. You don’t absolutely need to consume whey protein in order to maintain a balanced diet and meet your protein requirements. You can easily get the required protein from natural sources such as eggs, chicken, fish, beans, cottage cheese, nuts, seeds, whole grains, etc.
It is hard to quantify and calculate exactly how much protein you have consumed this way. If an athlete wanted to chase a tough workout with 20g of protein, they would have to consume “1 cup of plain Greek yogurt with berries and whole-grain cereal, or 2 scrambled eggs with a whole-wheat English muffin and a piece of fruit.” This is a tiresome and cumbersome process. It is much easier to grab a protein shake to go. So, pick wisely and buy the best whey protein online.