What is Whey Protein

The Power of Protein

Many foods contain protein , but the amount and quality of this protein varies. High-quality protein sources include meat, fish, poultry, eggs, milk, cheese, yogurt, and whey protein. These foods supply the complete range of essential amino acids the body needs to build and maintain muscle and to function properly. For this reason, protein found in animal-based foods is referred to as “complete” protein. Protein found in most plant foods, including legumes (beans and peas), seeds, nuts, vegetables, and grain products, lacks some of the essential amino acids needed daily and is therefore considered an “incomplete” protein .copyright © bestwheyprotein.info

You can estimate your recommended daily protein intake using your body weight. Most people need at least 0.4 grams of protein for every pound of body weight to meet basic protein requirements.If you regularly engage in endurance exercise or strength training, you may benefit from up to twice this amount.Use the following chart to find out how much protein is recommended to help you achieve optimal exercise and health benefits. Calculate your recommended protein intake based on the type of exercise you do most often.copyright © bestwheyprotein.info

Healthy diets should regularly include high-quality, lower fat sources of protein , including low-fat and fat-free dairy foods, lean meats, chicken, fish, and eggs. To find out how many servings of these foods you need each day based on your age, gender, and activity level. Depending on your typical exercise routine, however, you may benefit from additional protein . Eating additional servings of these foods or consuming whey protein and staying within daily calorie allotments are both options. Whey protein offers an easy way to obtain additional protein without adding excess fat.copyright © bestwheyprotein.info

Calculate your recommended daily protein intake based on your exercise routine:

Weight (lbs) x Recommended grams of protein per pound = Grams of protein per day

Getting Enough Calories to Meet Your Energy Needs: An Important Factor in Helping You Achieve Your Fitness Goals

To help ensure that protein in your diet is being used to repair and build muscle , it’s important that your diet supplies enough calories to give you the energy needed to fuel exercise. If your calories are too low, your body may burn protein as a source of energy instead of allowing protein to serve its primary role as the building blocks for your body’s muscles, cells, and organs. You’ll also get a recommended daily meal pattern for your calorie needs. Or consider consulting a registered dietitian (RD) specializing in sports nutrition for a more thorough assessment of your daily calorie and protein needs.

What is the difference between whey protein concentrate and whey protein isolate?

Both types of whey protein are manufactured by drying pasteurized liquid whey . The main difference is that whey protein isolate contains a higher concentration of protein per gram because other ingredients, including lactose, fat, and some vitamins and minerals, are removed. Both offer health benefits and are used in various foods and powders that provide whey protein .copyright © bestwheyprotein.info

Whey protein is a high-quality protein found naturally in dairy foods. As a complete protein , whey protein provides the amino acids you need to help maximize the benefits of your training program. Whey protein is one of the best sources of the amino acid, leucine, which is a type of branched-chain amino acid (BCAA). Most amino acids are first metabolized in the liver and then the muscle tissue, but BCAAs, like leucine, bypass the liver so they can be metabolized directly by muscle tissue. These amino acids play a key role in promoting muscle growth. Research has shown that leucine is unique and acts as a nutrient signal to “turn-on” or initiate protein synthesis in muscle. As a result, researchers have suggested that individuals who exercise regularly may benefit from diets higher in leucine to help speed the rebuilding of muscle after working out.One way to do this is to include protein that is high in leucine, such as whey protein , in your daily diet.copyright © bestwheyprotein.info

How to Add Whey Protein

Research shows that paying attention to when and how much whey protein you consume can enhance your exercise results. Eating high-quality protein, like whey protein, close to your workout, either before or after you exercise, may provide optimal benefits.As little as 10 grams of whey protein in a carbohydrate beverage consumed after exercise has been shown to stimulate the rebuilding of muscle. Whey protein is easy to digest and provides rapid “nourishment” for your muscles. It also offers an easy way to reach your daily protein goal without adding excess carbohydrates and fat.copyright © bestwheyprotein.info

Where to Find Whey Protein

Whey protein can be found in powders, drink mixes, energy bars, yogurt, and other foods. To find out if a product contains whey protein, check the ingredient list. Products with whey protein as a primary source of protein will list " whey protein isolate ," " whey protein concentrate ," or " hydrolyzed whey protein " near the beginning of the ingredient list. However, when referring to the Nutrition Facts panel on the label, the grams of protein will include all protein sources, not only whey .

What is hydrolyzed whey protein ?

When whey protein is hydrolyzed, the protein chains are broken down into smaller chains of amino acids called "peptides." Hydrolyzed whey protein is still a high-quality protein. It is most commonly used in infant formulas, medical protein supplements, and some sports drinks.copyright © bestwheyprotein.info

Examples of Food Sources Approximate
whey protein* (g)

Whey protein powder , 1 scoop 16-24

Protein bars 15-30

“ Protein water ” drinks and mixes 5-20

Sports drinks and mixes with 6-30

whey protein
Instant oatmeal with whey protein 5-7
(“weight control” variety)

If you are lactose intolerant, or sensitive to lactose , the natural sugar found in milk products, you may be able to tolerate whey protein isolate, which contains very little lactose. The amount of lactose in whey protein concentrate is higher. As always, it is important to contact the manufacturer as lactose content can vary from product to product.

Does whey protein have a gritty or unpleasant taste like some other protein powders ?

Whey protein has a clean, neutral flavor. When used in food manufacturing, it adds little or no taste. Whey protein dissolves easily in liquids and does not have a gritty mouth feel.

Does whey protein contain gluten or wheat protein ?

Whey protein does not contain any wheat protein or gluten.However, whey protein bars and beverages often contain added wheat-based ingredients, so be sure to check the ingredient list

Whey protein has a high biological value, which means it is easy to digest and is efficiently used by the body. It is absorbed quickly and provides important essential amino acids needed to nourish muscles and other body tissues.

Is whey protein a good source of calcium ?

Whey protein contains calcium, but the amount is fairly low and varies by product. Your best option for meeting your calcium needs (1,000 milligrams for ages 19-50 years; 1,200 milligrams for 51+ years) is consuming three servings of dairy foods each day. Each serving provides about 300 milligrams of calcium; 1 serving equals 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese.