Whey is an animal-derived protein found in the cow’s milk. It is a byproduct produced during the manufacture of yogurt or cheese. Whey is composed of protein, carbs, fat, and lactose. Once the whey protein is isolated from milk, it is further processed to form whey protein powder that can be consumed with water or milk.
You can use whey protein powder by adding 1 or 2 scoops of it in water or milk. However, drinking whey protein before sleeping or at night can disturb your sleep. On the other hand, it can also help in burning of fat if consumed before sleep.
It is advisable to store whey protein powder in a cool and dry place. Usually, all the dried foods must be stored at 72 degrees Fahrenheit or lower. The foremost thing to store protein powder is to keep it away from a heating source such as near to gas stove and you can store it in the refrigerator.
It is preferable to eat a total of 25 to 30 g of whey protein in a day. So you can divide this dosage into two halves thus having protein twice a day would be sufficient. It would be more beneficial to have whey protein after workouts. However, you must read the serving guidelines on your protein powder packaging.
It would be beneficial to consume whey protein after your workout as it combats muscle breakdown and supplies your muscles with the nutrients and amino acids required for the growth and recovery of muscles. So you can take whey immediately after the workout or within 30 minutes post-workout.
Well, it is preferable to take 1 to 2 scoops (25g-40 g) of whey protein per day. However, you must follow the serving instructions before eating whey. Also, it depends upon your lifestyle that how much protein is required by your body. The protein requirements of active and sedentary lifestyles differ, so you can choose accordingly.
If you are on a weight gain journey, you can mix whey protein in milk so as to increase your calorie intake. On the other hand, if you are trying to shed those extra kilos, you must have whey mixed with water. Also, if whey is taken with milk, the digestion of it takes a little longer than mixed with water.
Yes, it is advisable to drink whey just after your workout as it is fast-absorbing and also helps in the recovery of muscles. This is because it contains branched-chain amino acids, which promotes muscle growth and faster recovery.
In order to refuel your muscles after an intense workout, it is necessary to consume whey protein post-workout. Also, consuming whey protein on rest days helps your muscles grow and repair. So if you don’t get enough protein on rest days, your muscle growth and performance can be hindered.
The results of eating whey protein are usually visible after 6 weeks of consumption. However, it also depends upon your body type and your workout routine. If you are eating whey protein and not working out, then you should not expect any positive results.
Yes, you can have whey protein on an empty stomach. If whey is mixed with water, milk, or smoothie and taken on an empty stomach in the morning, it improves workout results, gives you strength and also satisfies your overall nutrition requirement.
Yes, it’s true that consuming more protein will help you build muscles faster. As proteins serve as the building blocks of muscles so consuming the right amounts of protein according to your weight and workout routine will definitely yield positive results. It helps in recovery and accelerates muscle growth. So after an intense workout session, it’s the protein that helps you combat muscle breakdown.
Usually, it is said that the body can absorb only 30 g of protein per meal. However, the absorption depends on your body type and lifestyle. In fact, the body needs branched-chain amino acids for every physiological process and thus it absorbs all the protein you consume per meal be it more than 30 grams.
As weightlifters intend to build muscle and strength, they require more protein than endurance athletes. On the other hand, serious endurance athletes require significant amounts of protein more than just the recommended dosage. This is because the repair, growth and maintenance of lean muscle mass all depend upon protein intake.
Proteins contain a desirable amount of calcium and magnesium. Therefore, including proteins in your diet offers many health benefits to an individual. The calcium present in the protein powder helps in increasing the bone density and prevents us against many diseases such as osteoporosis, arthritis, and rickets.
Yes, cooking protein powder leads to denaturation which means the structure of protein changes. However, it’s not just the protein powder, even when we cook eggs, milk, or soybeans-they get denatured. But it does not affect the nutritional value of proteins. The only difference in eating a denatured protein is that it takes a little longer time for digestion. But if you are eating it with water it will digest faster. Nevertheless, cooking protein powder does not make it less nutritious.
Usually, high-protein diets helps in weight loss but sometimes excess of protein intake can lead to fat accumulation. Excess protein is converted into fats and the extra amino acids get excreted. So this sometimes results in weight gain as you end up consuming more calories while increasing your protein intake.
It is not advisable to have whey protein with alcohol as it may cause digestion issues. Alcohol hinders the process of protein digestion so you should never take whey with it can cause bloating, gas, acid reflux, and nausea.
High protein intake is not good for people who are already suffering from kidney diseases. However, it does not cause any harm to a healthy individual if the protein is taken in the right amount and according to the requirement.
Whey protein does not have any bad impact on breastfeeding moms. In fact, protein powders are great to meet the increased protein demands during lactation. You just need to ensure that you always eat high-quality whey protein. However, you must consult the doctor before including whey in your diet.
The protein requirement of kids is quite low as compared to adults and thus it can be easily met with a regular diet of milk, cheese and curd. So it’s not advisable to include whey protein powder in kid’s diet. This is because it can put a bad impact on their kidneys and liver and can also hinder the absorption of calcium. However, many doctors suggest including whey protein powders specifically made for children which may be good for consumption.
There are no side effects of whey protein on pregnant women. In fact, whey serves as a healthy dietary supplement for pregnant moms as it satisfies the protein requirement of both mother and child. However, it is important that you use a high-quality whey protein powder that is approved safe for pregnant women. The other thing is that you must ask your doctor before including whey in your diet.
Yes, whey protein does contain lactose which is a milk sugar sometimes difficult to digest. Whey protein concentrate harbors some of the milk sugar but the whey protein isolate contains very little amount as most of the lactose is lost during the processing phase.
Consuming 1-2 scoops every day after your workouts is considered enough to satisfy the protein requirements. To get the best results, you must know how much protein is actually required by your body which solely depends on your body structure and lifestyle. If you already intake enough protein through your daily diet, adding whey can cause unnecessary issues.