Whey Protein Benefits: All You Need to Know

Whey protein, along with creatine, are the most popular supplements in the industry.

More and more, people consume protein before and after workouts and even as a snack.

It's very common to see people in the locker room shaking their magic potions.

Gymaholic explains all you need to know about whey protein.

Protein is a required nutrient and plays a large role in many different body processes: building, growing and repairing muscle, as well as digesting your food and numerous other functions.

If you don't know what protein does for your body, it's explained in this article.

This powder is extracted from milk.

Milk is composed of two proteins: casein and whey.

During the process of production, they are separated and the fat is removed to make cheese.

At the end of the production, whey and casein are used to make the end products.

Whey protein also contains branched chain amino acids (BCAAs), which are used by your muscles during workouts and stimulate protein synthesis.

There are also different protein powders extracted from other sources besides milk.

Here is a short list you can find in the market:

• Egg white protein
• Soy protein
• Rice protein

There are three main types of whey protein:

• Whey concentrate: The basic form of protein.
  Contains some lactose for carbohydrates, is low in fat, inexpensive, and the protein concentration ranges from 40-80% depending on the brand.
• Whey isolate: This form of whey does not contain fat or lactose and the protein concentration is at least 90%.
• Whey hydrolyzed: This form is pre-digested, so it’s absorbed more rapidly and digested more easily.
  It is less allergenic but costs more than other whey products.

Whey protein on its own will not make you gain weight.

Your body rarely uses protein as an energy source, and it takes a lot of excess protein for it to cause changes in weight.

The protein you eat will only increase your weight in the form of muscle, which requires training.

A scoop of whey has about the same amount of protein as a chicken fillet.

The supplements that do make you gain weight are weight gainers: a mixture of low glycemic carbohydrates, whey protein and dietary fat.
Weight gainers are mainly useful for those who need to meet very high calorie intakes and struggle to do so with food alone.

It's always better to get your macronutrients from food instead of supplements.

People in fitness mostly use whey protein post-workout because it’s fast-digesting and absorbed quickly by the muscles.

Whey protein can also be used as a snack to help you reach your daily protein intake more easily.

After a workout, your body needs protein in order to build, repair and maintain muscle tissue.

Post-workout is a convenient time to support muscle growth, but whey protein can also be used as a snack between meals or before a workout (45–90 minutes).

It provides BCAAs, which help reduce muscle damage during training.

Here’s a women’s plan that goes well with high protein intake:

Here’s a men’s plan that goes well with high protein intake:

Focus on building a good diet first, then learn some basics about food before investing money in supplements.

You will feel more in control and better understand what you are doing.

For nutrition advice and recipes, don’t hesitate to visit our nutrition section.

Choose the type that fits your budget and needs.

If you are lactose intolerant, choose whey isolate, or if you can afford it, whey hydrolyzed.

Otherwise, whey concentrate is economical, effective, and the most common product on the market.

There are also kosher and vegetarian-friendly whey protein options available.

Let’s review what we just covered:

• Protein is important for your body.
• Whey protein is extracted from milk, along with casein.
• Other protein powders include egg white, soy, and rice.
• Types of whey protein include concentrate, isolate, and hydrolyzed.
• Protein powder is not the same as a weight gainer.
• Protein powder can help you meet daily protein intake as a snack.
• Whey protein is not a meal replacement.
• Build a strong diet before turning to supplements.