The Power of Whey Protein Supplements

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The Power of Whey Protein Supplements
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Any fitness program designed to help you build
lean muscle mass requires strength training
exercises to challenge your muscles and help them
grow. But to get the most out of your workouts
and investment in time, sweat, and grunt work,
youve got to feed your muscles enough protein to
grow stronger and bigger. A healthy eating plan
is a good place to start. But you may also
benefit from adding whey protein to your diet.
If youre really committed to getting enough
protein in your diet, you can do it by eating
more nuts, legumes, dairy products, eggs, and
meat. For the average adult, thats not too big
of a challenge.
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But if youre exercising regularly to improve
muscle strength and size, you need more protein
than that. For athletes, body builders, or people
who exercise regularly, the International Society
for Sports Nutrition recommends consuming about
0.64 to 1 gram of protein per pound of body
weight. For example, if you weigh 185 pounds and
workout regularly, you should aim to consume
about 222 grams of protein per day (185 pounds x
1 gram of protein). It can be a challenge to
consume that much protein from traditional food
sources, and thats one reason why people use
high protein cookies for bodybuilding, protein
shakes protein snacks in addition to a healthy
eating plan.
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Whey Protein Comes from Cheese
In small amounts, whey protein is found in milk.
But when good bacteria is added to milk to make
cheese, solid curds begin to form. As part of the
cheese-making process, the liquid (whey protein)
is separated from the curds. For years, cheese
manufacturers considered whey protein a waste
product. But researchers later discovered that
whey protein contain the amino acids the body
needs to support bone health, muscle repair and
growth, organ function, and many other
nutritional needs for best health.The discovery
launched an entire industry of whey protein
products that generate an estimated 400 million
in sales every year.
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Health Benefits of Whey Protein
The most common reason people use whey protein
supplements is to build muscle strength and size.
If youre giving your workouts 100 percent,
making sure you consume enough protein is
important to achieve your fitness goals. For
building muscle and developing a lean body mass
that showcases all your hard work in the gym,
adequate protein intake is essential. When you
follow a healthy eating plan and work out, your
metabolism increases and so does the amount of
lean muscle tissue in your body.
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Whey protein supplements contain the 20 amino
acids considered the building blocks of life. And
its a complete protein source just like meat,
dairy products, and eggs. But building muscle
isnt the only health benefit. Whey protein has
also been found to Aid in weight loss Slow
down the progression of some cancers Help
prevent rapid weight loss for people who are
HIV-positive Lower triglyceride levels (amount
of fat in your blood) and help reduce the risk
for heart disease Improve HDL (good)
cholesterol levels and reduce the risk for
clogged arteries that can lead to a heart attack
or stroke Strengthen your immune system
Increase muscle strength and size Speed up
recovery time after workouts Reduce the risk of
infants developing milk allergies and eczema
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Whey Protein Not for Everyone
Most people dont have any problems adding whey
protein supplements to their diet. But its not
for everyone. Whey protein has been linked to
gastrointestinal problems like nausea, increased
bowel movements, excessive thirst, cramping,
bloating, and headaches. But there can be more
serious problems

• Women who are breastfeeding or nursing should not
  use whey protein products unless advised by a
  doctor.
• If youre lactose-intolerant, allergic to milk,
  or have sensitivity to dairy products, you should
  not use whey protein.
• If you have kidney disease, you should not
  consume whey protein without approval from your
  doctor.
• And if youre taking any medications or other
  supplements regularly, you should talk with your
  healthcare provider before using whey protein.

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Not All Whey Protein Created Equal
Walk into a supplement store or take a stroll
along the nutrition aisle at a grocery store, and
youll find a wide range of whey protein
supplements. Its most commonly sold in
powder-form and used in ready-made protein
drinks. But not all whey protein supplements are
created equal. A quick glance at the products is
available, and youll realize there can be
significant price differences between products.
Thats because supplement manufacturers use
different processes to make whey protein. The
least expensive supplements are made from whey
protein concentrate. Open up the container and
dig out a scoop of powder, and youll be getting
a dose of about 55 to 89 percent protein mixed
with a variety of other nutrients. The more
expensive whey protein supplements (whey protein
isolate and whey protein hydroslate) contain 95
to 99 percent protein.
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Timing is Everything for Taking Whey Protein
Supplements
You need to consume about 1 gram of protein per
pound of body weight daily to build muscle, so
its impossible to do in a single meal. That
means youve got to meet your protein needs by
eating enough healthy foods and supplementing if
necessary throughout the day. An ideal time to
use a whey protein supplement is immediately
after a strength training workout. Studies show
that consuming 18 to 20 grams of protein within
15 to 30 minutes after a workout is the best
recipe for muscle growth. Your body is primed to
absorb the most protein at this time and use the
nutrients to build muscle and lean body tissue.
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