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“It’s not just some mystery supplement that promises something and then doesn’t deliver. It’s protein.”
If you are exercising, you’ll need protein. Whey carries the kind of punch that can not only aid in building muscle but help keep your all round health in fighting shape.
Whether you’re looking to tone up and keep in good shape, or aiming for some serious muscle growth, protein is sure to form the cornerstone of your diet. And if you are looking for protein with power, whey could be the way to go.
GNC naturopath Michelle Dytor has seen whey protein become increasingly popular, which, she says, is not surprising given its effectiveness, range of benefits and ease of use.
While we all know that protein can be found in dairy products, eggs, and soy, whey protein is of a very high quality.
“Whey protein has the highest biological value of any protein, outperforming proteins from other sources, and in its powdered form it is absorbed into the body very quickly and conveniently,” claims Dytor.
The human body does not store the muscle-building amino acids that protein delivers, so it is essential to consume protein on a daily basis. Furthermore, exercise can break down the protein in the body, making adequate protein intake even more important for athletes and bodybuilders.
“Whey protein helps you achieve better results at the gym and you wouldn’t get the same muscle soreness afterwards,” says Dytor.
Recovery is an important part of training
After all the sweat and effort, you would be excused for expecting that your fitness regime is only having a positive impact. However, if you aren’t helping your body to recover properly after each workout, you may actually be doing more harm than good.
Dytor explains that all exercise tears at the muscle fibres and protein consumption as soon as possible after strenuous exercise is important to repair muscles and avoid what’s called Delayed Onset Muscle Soreness.
Heavy training regimes can actually lead to muscle wastage, especially when combined with a low carbohydrate diet. In the absence of glucose, a simple sugar carbohydrate and the body’s preferred fuel source, the body will instead break down muscle tissue to make glucose.
Australian Natural Bodybuilding National Champion Ryan Laos says this is why over-training becomes a real issue when combined with a bodybuilder’s strict carbohydrate-controlled diet.
“Over-training is a real knife-edge thing, but whey protein helps take out that risk because you can work out exactly how much protein you’re getting. You don’t want to put in all that hard work and see the results just disappear,” Laos says.
Whey Protein Isolate, which has undergone extra filtration (see boxout), is a particularly effective protein to take immediately after exercise because of the speed that it is digested, delivering fast relief to tired and damaged muscles. Laos follows a typical workout with a protein shake containing 30 to 40g of whey isolate and 40 to 60g of carbs.
“It’s very important because it’s an easy way to get that extra protein you need while monitoring how much carbohydrate you’re getting,” he points out.
He adds that while dieting for a competition he’ll often wake up hungry in the middle of the night, and drink a whey protein shake. “It’s a good way
of getting that extra meal a day. It’s not just some mystery supplement that promises something and then doesn’t deliver. It’s protein. We know it’s good and your body needs it. You’ve put so much hard work in, you want to be sure to get results.”
Not just for bodybuilders
While whey protein has become as fundamental to bodybuilders as the weights they lift, its benefits are far more wide-ranging. Whether consumed as a protein shake, spread as a powder over cereal or eaten in a snack bar form, whey is increasingly seen as an important part of any healthy diet.
Dytor adds that while whey is an effective weapon for the increasing numbers of gym-goers, it can also play a role in weight loss, and boosting the immune system. “It’s ideal to have three to six meals a day to maintain a good metabolic rate, but people are very busy these days and often skip meals,” she says. “Protein shakes provide a quick and easy way to avoid this and maintain energy levels and clear thinking throughout the day.”
Whey proteins can assist in weight control because they “help stop you from snacking on sugars”, says Dytor, adding that a study published in the American Journal of Clinical Nutrition (vol 82, no 1, 69-75) suggests that whey supplements could help diabetics improve their blood sugar control.
Studies have also suggested that whey proteins raise levels of antioxidants such as Glutathione that help boost the immune system (Dr Donald Layman University of Illinois, 2004).
So whether you’re beefing up for a crack at Big Arnie’s legacy, looking to lose a few, or just wanting to ensure you’re enjoying a healthy, balanced diet, whey provides a quick, easy and effective source of the proteins we all need.
Whey Proteins – What are they?
Whey protein is the collection of proteins that can be isolated from whey – the liquid left after milk is curdled and strained to make cheese. Whey typically consists of beta-lactoglobulin (about 65 percent), alpha-lactalbumin (25 percent) and serum albumin (eight percent) and has the highest protein usability of any known protein.
How much should I use?
For athletes seeking to build muscle: 1.5g to 2.5g of whey protein per kilogram of your bodyweight will give you your daily requirement. For individuals on a calorie-controlled diet: 1g to 1.5g of whey protein per kilogram of your bodyweight will give you your daily requirement. Spread this intake across six meals throughout the day – breakfast, lunch, dinner and three snacks.
What type of whey protein should I take?
Whey Protein Concentrate: Contains 70 to 80 percent protein yield with higher levels of fat and lactose. Takes three to four hours to digest and will curb appetite for longer. Also has higher levels of immune-enhancing immunoglobulin for those with compromised immune systems. A useful general purpose protein for bodybuilders.
Whey Protein Isolate: More expensive, it contains 90 to 95 percent protein yield with very low levels of fat and lactose. Absorbed by the body much faster (30 to 90 mins) making it ideal for intake immediately after exercise.
Hydrolysed Whey Protein Isolate: The protein peptides have been broken down into smaller peptides, in a process similar to digestion. Thus, it is absorbed by the body extremely quickly (20 to 30 mins).
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