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Whey Protein
If it’s your dream to build a lean and terrific looking body then it’s important to note that just exercising might not get you’re the desired result. You must boost your workouts with the right kind of supplement and what could be better than whey protein? Not only will it give you a lean and hard body but whey protein will ensure that your body is supplemented with the right nutrition. Not only overseas but bow hey protein is available in India via online. It’s literally just a click away. If you are wondering about the price then it’s safe to assume that every brand is priced differently in India. But keeping the price aside, you should always choose a whey protein depending on your body’s needs and nothing else. It’s not just enough to be a gym rat, but ultimately, the right nutrition in the form of whey protein will do the trick for you.
Whey Protein Price in India
In India, whey protein is rapidly gaining popularity. Most people are conscious about their physique and if you are one of them, you will know the importance of whey protein. But if you are confused about the various brands and their prices, then you are worrying unnecessarily. In India and abroad, whey protein price depends on the brand name and what it can do for your body. So it will be useless to compare as your criteria for choosing an ideal whey protein should be based on your requirements along with the price.
Whey Protein Powder
Building a lean, mean and muscular body is no child’s play especially in a primarily vegetarian country like India. Even though vegetarian food is good for the body but the truth remains that it is not very helpful for building muscles and getting that chiseled look. That is why in India; people serious about their physique are adopting whey protein powder and making it an integral part of their diet. It goes without saying that whey protein powder also takes care of your nutritional needs while giving your rippling muscles.
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'Whey' for a Healthy Life
Many of us have a misconception that only growing children and athletes need a lot of protein rich food and protein supplements. Proteins being a key nutrient, everyone require it in our daily life for growth, strength and healing. Unlike fats and carbohydrates proteins are not stored in our body as it gets consumed fast to build bones, muscles and repair cells. Proteins being a key source of energy, its role in metabolic process are very important and our body needs a constant supply.
Whey Proteins are an excellent source of proteins providing a complete solution for our body’s daily requirement. Scientific studies revealed Whey proteins as the best supplement staple especially for athletes and body builders as it helps muscle development and over all well being. Studies have proved that they can be used by anyone and is good for weight loss, cancer treatment, infant health, wound healing and for stimulating memory powers.
Being highly soluble and easy to digest, Whey protein enters our body fast and supply all the important amino acids required for the nourishment of muscles and body tissues. No wonder, Whey protein is a common ingredient in many infant formulas and therapeutic protein supplements.
Whey Protein- A Scientific Understanding
Whey protein is the highest quality of protein available and a rich known source of the three essential branched chain amino acids (BCAAs)- Leucine, Isoleucine and Valine. The BCAAs being the three among the nine essential amino acids are ideal for athletes as they get metabolized in the muscles and not in the liver.
Whey protein is one among the two types of protein that are available in milk. It is produced as a by-product during the process of converting of milk to cheese. It is more soluble than casein (the other milk protein) and has a higher protein quality rating.
The importance of Whey protein can be gauged from its Biological Value (BV), which measures the efficiency of a protein and its rate of absorption by the body. Understanding the BV of food is critical for athletes and body builders for establishing muscular durability. The BV of Whey protein is 170, which means it has a higher efficiency.
Sources of Whey protein
Food items like red meat, egg, cheese, chicken have high levels of proteins as well as fat. So, consuming these protein-rich foods it will increase your fat and cholesterol levels as well. For the same reason, Whey protein is readily available as powders, protein drinks and bars in the market for a safe protein consumption.
Types of Whey Protein
Whey protein supplements generally fall into four category:
Whey Protein Isolate
Whey Protein Isolate is the purest form of Whey protein available and it comes with 90-95% protein content. Pure whey protein contains no fat, carbohydrates and lactose. It contains no lactose and therefore a rich protein source for individuals who have lactose intolerance. This highest quality protein provides you the required quantity with the least amount of calories. The cost of WPI will be slightly higher than others due to its purity and higher protein content. But still this remains as people’s first choice.
Whey Protein Concentrate
The many Whey protein powder supplements that you may get from health stores come under this category and with around 80 % protein. It also contains lactose, fat, minerals and moisture. Different Whey protein concentrate vary the protein content from 25 to 89%. It is also the cheapest available form of Whey protein.
Hydrolyzed Whey Protein
Hydrolyzed Whey protein contains 80 to 90% proteins. The difference between a Hydrolyzed Whey protein and Whey protein Isolate is that in Hydrolyzed Whey Protein, the long protein chains have been broken down into shorter chains called peptides. Without reducing the nutritional quality of Whey protein, the hydrolized variant makes protein easy to digest and it reduces the chances for allergic reactions. This is the reason why Hydrolyzed Whey protein has been using in infant formulas and in many nutrition products.
Whey Protein Blend
Whey Protein Blend is the most popular form of Whey protein powder. As the name suggests, they are a blend of Protein Isolate and Protein Concentrate. It comes out as a high quality product with a good amino acid profile available at an affordable cost.
Benefits of Whey Protein
Whey protein is the most pure form of protein. It provides you with all the essential amino acids needed to build and retain muscle mass. Whey protein is easy to digest and is completely lactose free. Bodybuilders and professional athletes very well know the importance of using Whey protein supplements for increasing size, strength and a speedy healing.
Whey protein supplements play a remarkable role in post-workout nutrition, as your body will be in a catabolic state and is craving for a fast protein injection. They are also good sources of antioxidants to boost the body's immune system and studies have proved that a regular Whey protein intake promotes a strong immune system. Rated with the highest BV value, Whey protein is the richest source of BCAAs than any other supplements and thereby has a double impact on muscle building, weight loss and general health. It is recommended for infants as well as for seniors as a memory booster.
A detailed look on how Whey protein helps:
Whey protein for Weight Management: Compared to Soy protein isolates and egg protein, Whey Protein has a satiety effect leaving the stomach with a feel of ‘full’. This suppresses appetite and thereby helps to have a control over overeating. Being less in fat and absorbed into muscles, they unlike red meat reduces weight gain and increase insulin sensitivity.
Adding Whey protein to diet is an ideal way to start a weight loss program. It is a key ingredient in many weight loss products available in the market. Scientific studies have proven that regular exercise and diets with the Leucine rich Whey protein can lean muscle tissues and lose more body fat. As fat gets lost from the body the metabolic rate of proteins naturally increases.
Whey protein for Overall Wellness: Whey protein helps to gain an adequate Glutathione levels in blood for a healthy immune system. Glutathione levels are usually reduced by lifestyle habits like smoking, stress, sleep deprivation, illness, exercise, and dieting.Whey protein helps metabolic process as it binds minerals, fat-soluble vitamins and lipids. It also helps as a stress reliever.
Whey Protein for a Healthy Heart: Whey helps to keep away cardiovascular risk factors like cholesterol (HDL and total), triglycerides, C-reactive protein, and hypertension. It also helps in reducing blood pressure and is good for individuals with borderline hypertension
Whey Protein and Post Surgical Recovery: Whey Protein being high Biological Value (HBV) protein contains all essential amino acids required for cell growth and tissue formation. It helps to improve the nutritional status of individuals suffering from various ailments and post-surgery. As it enhances
intra-cellular glutathione levels and over all immunity Whey protein intakes post surgery keeps away from infections.
Cancer and Whey protein: The effect of Whey Proteins in cancer protection is yet another important scientific discovery. Researches on animals have proved that Whey Protein is more effective than Soy protein in reducing the size and numbers of breast and colon cancer tumors. The resulted tissue glutathione level enhancement due to Whey protein intake reduces and prevents the development of cancer cells and tumors. They are equally good for strengthening muscle mass of people undergoing cancer treatments.
How to choose the best Whey Protein?
Finding a Whey protein product best suited for you can be overwhelming, as many available in the market. Here are some tips to help you choose the best for you:
Protein Content: When choosing any protein products, check the amount of protein in the product, based on weight. Many products contain little protein and use many chemical fillers. Look for a product that contains a high quality protein and lesser fillers. A high protein weight gives you more protein per serving and thereby a stronger, healthier muscles and faster weight loss. Whey protein isolate is the purest form with high protein content and less lactose. Human body can absorb it faster and more easily.
Amino Acid Profile: Proteins are converted in our body as amino acids. Amino acids being the building blocks of our body, it helps to repair the torn muscle tissues. The higher the amino acid profile of a product, the more effective it will be to rebuild and produce new muscle tissues or loosing weight.
Product Performance: As you look for the best Whey protein product, have a close look at how it burns body fat. The ideal protein product helps your body burn fat for energy rather than adding up them as blood sugar. This will help you lose weight more easily and it encourages absorption of the nutrients stored in our fat cells to rebuild muscle tissues.
Evaluate you requirement: Decide upon your dietary and fitness goals to determine how much quality protein you need to consume, as well as the types of products that is good for you.
- If you are trying to lose weight, you should choose a product that contains less calories, carbohydrates and sugars as they induces weight gain. For they who look out for weight loss, meal replacement shakes are a good choice.
- If you're trying to bulk up, protein powders, shakes and bars with higher levels of calories, carbohydrates and sugars will help to maintain your energy levels as they can help your body repair the damaged muscle tissues and build new ones.
- If you are trying to tone up or increase your athletic endurance, you may need an entirely different level of protein intake, according to your dietitian’s advice.
Whey Protein - When and How
Whey protein being easily digestible can be consumed at any time, whenever you find it convenient to do so! Recent studies show that when it comes to Whey protein intake, ‘when’ and ‘how much.’ does not matter. An active adult can consume anywhere from .5 to 0.8 gram of protein for each pound of bodyweight. If you are an athlete or a body builder, assuming there will be a normal consumption 500g protein by your body per day, you can decide upon your intake anywhere between .5 to 10 grams for each pounds of body weight. However various medical conditions may increase or decrease our body’s protein requirements.
Remember that relying too much on protein powders will decrease your consumption of other food. Vitamins, minerals and other compounds too are needed for overall health and functioning of your body. So, it is recommended that not more than two to three servings of protein powder (including bars) per day will be an ideal intake.
Whey protein goes well with many other supplements like Creatine, Dextrose and Glutamine. The uptake of protein can be improved by combining it with high GI carbohydrates as it can produce insulin spike and delivers nutrients faster than milk or water.
Is there any side effects of Whey Protein?
There are side effects reported on prolonged consumption of Whey protein, provided the person is not allergic or restricted to dairy proteins for some medical reasons. Those who are allergic to dairy proteins may consult a dietician prior to consuming.
High protein intake can cause dehydration as protein metabolism requires lot of water. This can be tackled by drinking at least 8-10 glasses of water a day.
Make yummy dishes with Whey protein
Whey protein powders can be consumed with milk, juices and water. But to it make more interesting and for a different experience, it can be included in many daily recipes. Simply add flavoured or natural Whey protein powder in shakes and dishes to make them more tasty as well as healthy. Munch the new Whey protein cookies and bars in between your main food course for a healthy way of life.
Drinking protein smoothies is one of the easiest ways to incorporate whey protein into your diet in a tasty way. Add a spoon of Whey powder to milk and mix it with your favourite fruit juice. Make an all fruit shake with Whey protein powder, milk and mixed fruits of your choice- bananas, mangoes, blueberries and strawberries and garnish it with almonds or peanuts. Instead of milk you can use soy milk.
You can even make your own Whey protein cookies and bars by mixing Whey protein with oat meal, basin or wheat germ flour and adding blended dates, almonds, dried apricots in the batter. It will be a healthy as well as a tasty snack for your break time. Using coconut, chocolate or any other flavoured powder will be a good choice for a change.
Why not try adding a bit of Whey protein to your chicken recipe, tomato soup or in any veggie delicacies? While adding to recipes, use natural-flavored protein powder so that it blends with the other ingredients without giving out sweetness.
Caution: If you have any further doubts about consuming Whey protein or need an extra assurance, please contact your medical practitioner.