All about Whey Protein
THE FACTS ON WHEY:
Whey protein is a collection of proteins extracted from the by-product of cheese created from cows milk, called whey. It has the highest biological value (BV) of any protein. Having a high BV means that it's absorbed and utilized by our body faster and more efficiently than any other protein. Whey is also an incredible source of amino acids, containing a whopping 18 different amino acids, including all of the essential aminos.
Note: There are 3 different forms of whey protein. Each type has important differences. Here are the three forms:
-Whey Concentrate: Not the most effective form, with a low percentage of protein by weight (29-89%). The remainder is mostly carbohydrates from lactose, with low levels of fat and cholesterol.
-Whey Isolate: Most of the fats and lactose are removed to form whey isolate. After processing, there's around 90% or more protein by weight. Whey isolate is, in my opinion, the best form to use as a supplement.
-Whey Hydrolysate: Partially hydrolyzed (chemically pre-digested) whey is generally more expensive, but is easier for your body to absorb than the other forms of whey. One sacrifice, other than cost, is taste. Hydrolyzed whey usually has a less desirable taste than whey concentrate or whey isolate does.
BENEFITS OF WHEY:
I must say, there are so many benefits to whey, that I couldn't possibly cover them all here in detail. But!... I have provided a good summary here.
Physical Performance: -An ideal combination of amino acids that help improve body composition and athletic performance.
-Great source of leucine, an essential amino acid. Leucine is key in promoting muscle protein synthesis.
-Increases levels of glutathione, an antioxidant that is required for a healthy immune system.
-High levels of Branched Chain Amino Acids (BCAA's). combined with carbohydrates following resistance training, increases insulin output by 221%. This is extremely important in protein synthesis.
-Easy to digest and gentle on the digestive system.
-BCAA's and other aminos promote better wound healing through protein synthesis.
Weight Management:
-Protein requires more energy to digest, resulting in more calories being burnt after a high protein meal.
-Whey isolate is nearly pure, with little to no fats or carbohydrates. A great compliment to low glycemic index diets.
-Leucine preserves lean mass while promoting fat loss.
-Protein helps stabilize blood glucose levels, reducing hunger.
BCAA's:
Whey protein is made up of high levels of BCAA's (Branched Chain Amino Acids). BCAAs make up about one third of skeletal muscle in humans, and play quite an important role in protein synthesis. It has been shown that supplementation with BCAA's, along with carbohydrate consumption following resistance training, increases insulin output by 221%. That insulin spike will result in more macro-nutrients being pushed into your muscle cells, resulting in better recovery and hypertrophy.
MOST IMPORTANT TIMES TO TAKE WHEY:
While whey is an amazing protein source, it is not always the most ideal form of protein. The times when whey will provide your body with the most benefit are whenever you need a quick absorbing form of protein (i.e. When you first wake up in the morning, or right after a workout.). One time that you definitely do not want whey over another form of protein, is before bed. Just before going to sleep, you need a form of protein that will last throughout the night. Whey would be processed by your body in less than an hour, thereby starving your body for the rest of the night. Prior to sleep, your best bet is either casein (a slow digesting protein), or a combination of fast and slow digesting proteins. Just prior to a meal, is a great time to take whey.
SUMMARY:
Consume whey after any period of time that your body has been deprived or depleted of food/protein. By drinking whey (without anything else), you will kick start your metabolism again, and put a stop to any catabolism (when your body starts breaking itself down for protein as a source of energy) your body is undergoing. - 17273
Whey protein is a collection of proteins extracted from the by-product of cheese created from cows milk, called whey. It has the highest biological value (BV) of any protein. Having a high BV means that it's absorbed and utilized by our body faster and more efficiently than any other protein. Whey is also an incredible source of amino acids, containing a whopping 18 different amino acids, including all of the essential aminos.
Note: There are 3 different forms of whey protein. Each type has important differences. Here are the three forms:
-Whey Concentrate: Not the most effective form, with a low percentage of protein by weight (29-89%). The remainder is mostly carbohydrates from lactose, with low levels of fat and cholesterol.
-Whey Isolate: Most of the fats and lactose are removed to form whey isolate. After processing, there's around 90% or more protein by weight. Whey isolate is, in my opinion, the best form to use as a supplement.
-Whey Hydrolysate: Partially hydrolyzed (chemically pre-digested) whey is generally more expensive, but is easier for your body to absorb than the other forms of whey. One sacrifice, other than cost, is taste. Hydrolyzed whey usually has a less desirable taste than whey concentrate or whey isolate does.
BENEFITS OF WHEY:
I must say, there are so many benefits to whey, that I couldn't possibly cover them all here in detail. But!... I have provided a good summary here.
Physical Performance: -An ideal combination of amino acids that help improve body composition and athletic performance.
-Great source of leucine, an essential amino acid. Leucine is key in promoting muscle protein synthesis.
-Increases levels of glutathione, an antioxidant that is required for a healthy immune system.
-High levels of Branched Chain Amino Acids (BCAA's). combined with carbohydrates following resistance training, increases insulin output by 221%. This is extremely important in protein synthesis.
-Easy to digest and gentle on the digestive system.
-BCAA's and other aminos promote better wound healing through protein synthesis.
Weight Management:
-Protein requires more energy to digest, resulting in more calories being burnt after a high protein meal.
-Whey isolate is nearly pure, with little to no fats or carbohydrates. A great compliment to low glycemic index diets.
-Leucine preserves lean mass while promoting fat loss.
-Protein helps stabilize blood glucose levels, reducing hunger.
BCAA's:
Whey protein is made up of high levels of BCAA's (Branched Chain Amino Acids). BCAAs make up about one third of skeletal muscle in humans, and play quite an important role in protein synthesis. It has been shown that supplementation with BCAA's, along with carbohydrate consumption following resistance training, increases insulin output by 221%. That insulin spike will result in more macro-nutrients being pushed into your muscle cells, resulting in better recovery and hypertrophy.
MOST IMPORTANT TIMES TO TAKE WHEY:
While whey is an amazing protein source, it is not always the most ideal form of protein. The times when whey will provide your body with the most benefit are whenever you need a quick absorbing form of protein (i.e. When you first wake up in the morning, or right after a workout.). One time that you definitely do not want whey over another form of protein, is before bed. Just before going to sleep, you need a form of protein that will last throughout the night. Whey would be processed by your body in less than an hour, thereby starving your body for the rest of the night. Prior to sleep, your best bet is either casein (a slow digesting protein), or a combination of fast and slow digesting proteins. Just prior to a meal, is a great time to take whey.
SUMMARY:
Consume whey after any period of time that your body has been deprived or depleted of food/protein. By drinking whey (without anything else), you will kick start your metabolism again, and put a stop to any catabolism (when your body starts breaking itself down for protein as a source of energy) your body is undergoing. - 17273
posted by X - Men at
12:30 PM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home