Whey protein is added to many protein shakes and supplements for its health benefits, especially for improving athletic performance and in regaining lost weight while convalescing from sickness, such as cancer and AIDS. The ideal time for consuming whey protein is after your workout and during morning hours. These are the times when your body's requirement of protein is at the highest. Whey protein is absorbed by the body and synthesized better than any other forms of protein. It is said to have a high biological value (BV).
Forms of Whey Protein
Whey protein is available in 3 different forms:
- Concentrates: This form of whey protein contain 29 to 89% of protein by weight. It is low in fat but has higher levels of carbs and bioactive compounds.
- Isolates: The amount of protein in this form is 90% and above by weight. This is processed to remove bioactive compounds and fat.
- Hydrolysates: These are partially hydrolyzed whey protein and easily absorbed in the body.
Benefits of Whey Protein
- Whey protein is a rich source of amino acids (especially the branched-chain amino acid). Therefore, it is helpful in reducing the risk of heart disease and cancers.
- The branched-chain amino acids form essential fuel for the working muscles as well as it stimulates protein synthesis.
- Whey protein contains leucine (another amino acid) which stimulates protein synthesis and speeds up the process of recovery from stress as well as helps the body in adapting to stress.
- Cysteine is another amino acid present in whey protein that is used to make Glutathione, which is helpful in conditions like cancer and AIDs.
Indications Where Whey Protein is Used
Whey protein is normally recommended for use for the following results:
- For improving athletic performance
- Reversing weight loss in conditions like cancer and AIDs.
- Increasing the levels of GSH (glutathione) in people with HIV.
- In cases where people are unable to get the required amount 0f protein from food due to some allergy.
- People having high cholesterol problem
- Infants having allergies
- It is also used in infant formulas
Things to Take Care While Buying Whey Protein
- Choose supplements that are NSF certified for sport.
- Avoid supplements that have artificial sweeteners, flavors, and bulking agents. It is better to purchase unsweetened and unflavored supplements.
Recommended Dosages
- When taking in order to enhance athletic performance: 1.2-1.5 g/kg for 6 to 10 weeks (taken along with doing strength training).
- For HIV or AIDs related weight loss: 8.4 g/day, or 2.4 g/kg/day in a high-calorie formula, or 42 to 84 g/day in a glutamine-enriched formula.
Side Effects Experienced While Taking Whey Protein
There may be certain side effects which may be experienced while you take whey protein, such as:
- Nausea
- Bloating
- Thirst
- Increased bowel movements
- Cramps
- Tiredness and fatigue
- Headaches
- Reduced appetite
If you are not engaged in any high impact sports and you are a generally healthy individual, supplementary proteins are not necessary for you, as your body will get the required proteins from the food you eat.
