Whey protein : Where it comes from ?
Where it comes from: Curds
are a dairy product that comes from coagulating milk and edible acidic
substances, and whey (or milk plasma) is the liquid remaining after the curdle
has been strained.
Whey has several commercial uses but you may be more familiar with
whey protein, a mixture of proteins isolated from whey. Whey protein comes from
cow's milk, is a rich source of the body's essential amino acids, is
efficiently digested and absorbed and is the most nutritious protein available.
We should, however, point out that there are two common types of
whey protein, which you typically see as a powder mix: isolate and
concentrated. Whey protein isolate is the most pure form (it contains 90
percent or more protein) and it has little to no fat, lactose or cholesterol.
Whey protein concentrate has anywhere between 29 to 89 percent protein, and as
the protein level decreases, the amount of fat and lactose increases.
What it'll do for you: As you probably
already know, protein is an important nutrient needed on a daily basis.
"It's made up of essential and non-essential amino acids, which are the
building blocks for healthy bodies," explains registered dietitian and
American Dietetic Association spokesperson Jim White. Protein has a number of
different roles in the body such as repairing cells, building and repairing
muscles and the production of energy. Here, a look at the benefits of whey
protein:
·
Helps repair body cells, muscles and bones
Whey protein is a rich source of naturally occurring branched
chain amino acids, which are important for those who have an active lifestyle.
The body requires higher amounts of these amino acids during and after exercise
because they quickly become in high demand throughout the body. Low BCAA levels
contribute to fatigue and should be replaced in one hour or less—hence the
popularity of those post-workout shakes at your gym. "Whey protein shakes
do serve a purpose, plus they taste great," adds White. "However
you'd get more nutrients—and save money—if you just ate a turkey sandwich or
made your own protein shake with milk, yogurt and fruit." A 2009 study at
McMaster University in Ontario, Canada found that, despite being at rest,
subjects who consumed whey had nine times greater muscle repair and growth than
those who ate other types of protein (casein and soy). After exercise, the same
whey group saw a 122 percent greater muscle protein synthesis compared to the
casein group and 31 percent greater than the soy group.
·
·
May posses
anti-inflammatory or anti cancer properties
Some preclinical studies in rodents have suggested that whey
protein may offer the same anti-inflammatory relief as certain prescription
medicines. Other studies have found that whey protein concentrate might reduce
some tumor cells, But human data is lacking and much more research is needed.
·
·
Can help dieters loose weight
·
Adding whey protein to your diet can help jump-start a weight loss
program. It's a key ingredient in many weight loss and meal replacement
products because it has little fat or carbohydrates. A double blind 12-week
study performed at the Minnesota Applied Research Center tested two groups of
patients, each cutting out 500 calories per day. The subjects who consumed a
whey protein isolate drink 20 minutes before breakfast and 20 minutes before
dinner lost significantly more body fat compared to those patients who did not
have protein shakes. Other studies have found that subjects who combine
protein-rich foods and exercise increase their metabolic rate and naturally
burn more calories each day. Whey protein is also proven to help manage weight
by curbing hunger and creating a feeling of food satisfaction.
·
Suggested intake: "The first
source of protein should always be from real foods such as chicken, turkey,
lean beef, egg whites and fish," begins White. Healthy diets should
regularly include high quality low-fat sources of protein. "Compared to
other proteins, on a gram-to-gram basis whey protein isolate delivers more
essential amino acids to the body but without the fat or cholesterol."
If you are not getting enough protein, are participating in
intense exercise, are a vegetarian, or have special medical needs such as
cancer or HIV, whey protein is recommended. "Most people need at least 0.4
grams of protein per pound of body weight to meet basic protein
requirements," says White.
Males who endure intense workouts may benefit from a whey protein
supplement, as its properties can speed workout recovery time. Below, a handy
chart to help you figure out how much whey protein you need based on your level
of physical activity.
Recommended levels:
·
Recreational exerciser: 0.5-0.7 g/lb
·
Endurance exerciser; 0.5-0.8 g/lb
·
Strength training athlete: .5-0.8 g/lb
·
Calorie restricting athlete: .08-0.9 g/lb
·
Associated risks/scrutiny: Whey
protein is likely safe for most adults. High doses can cause some side effects
such as increased bowel movements, nausea, thirst, bloating, cramps, reduced
appetite and tiredness. Migraines and headaches are also commonly listed but
many experts blame the MSG that is sometimes hidden in whey protein as the
trigger.
If you have a lactose intolerance, you should certainly opt for a
whey protein isolate (over a concentrate), which has less than 0.1 gram of
lactose per tablespoon. Research has shown that this small amount has little to
no effect on lactose intolerant patients. But lactose intolerant or not, it's
always suggested to check with your doctor before starting on any supplement or
vitamin routine.
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