Many people make faces when they hear these two words, "WHEY PROTEINS." People have assumed things about whey protein, have made their judgments and decided that these proteins just have adverse effects on human bodies. One very common misconception that people have is that whey protein is bad for kidneys and also leads to osteoporosis. Many such other myths still exist in the minds of people, and because of that, people avoid consuming or stop others from taking whey protein supplements. Below are the most common whey protein myths.
People often refrain from consuming whey protein because they feel whey is artificial and derived from harmful sources. This is a very common myth that most fitness-conscious or common people have. The truth is that whey protein is made from dairy and it is completely natural. Milk has two protein components - whey and casein. When milk is extracted, it undergoes a process of pasteurization where the harmful bacteria are eliminated from the milk in machinery. After this process, milk is transported to the cheese manufacturing plants where it is processed with enzymes that separate whey and casein from the milk. During this process, the 80% curd or solids that are obtained are casein and the leftover 20% liquid is nothing but whey.
Everyone needs protein in their daily diet and whey provides complete protein as it provides all the nine essential amino acids required for body and muscle growth. Whey also contains different bioactive components such as beta-lactoglobulin, alpha-lactalbumin, lactoferrin and immunoglobulins A, M, and G. These bioactives help human body in countless ways. Whey protein helps in reducing the effects and severeness of obesity, diabetes, gastrointestinal disorders, cardiovascular diseases, and stress. This means that whey isn’t only meant for bodybuilders. It helps in building muscles, lose excess weight, gain weight, and support good health.
Women can benefit from whey protein just like men do. Whey is complete, a quick-acting protein which is essential post workout to prevent muscle breakdown. But, whey protein supplements alone won’t help you build muscle. Exercise and diet also promote muscle growth. So, if one exercises well and eats right, she won’t look bulky or ripped at all. Another thing to keep in mind is that women have low levels of testosterone which prevent them from looking muscular or ripped. Instead, whey protein will help women look toned and fit.
Looking at the benefits of whey proteins, many individuals assume that the more whey you consume, the better it is for good health and muscle building. No Whey! Just like any other nutrient, your body only requires a stipulated quantity of protein daily. A commonly recommended dosage is 1-2 scoops, which is around 25-50 grams per day, usually after workouts. Or, you can divide 50 grams into three servings - pre-workout, post-workout and before bed. You should always look for the serving instructions on your whey protein supplement packaging. Moderate consumption of whey is absolutely safe. However, consuming a lot of whey protein can cause stomach pains, cramps, reduced appetite, nausea, headache, fatigue, acne breakouts, etc.
This is partly true but can be avoided. Proteins, in any form, are hard to digest. This is the major reason why nutritionists suggest consuming protein-rich diet to stay full and sated for longer. However, gas or flatulence may affect you if your whey protein supplement lacks digestive enzymes. Examine labels before you choose your protein supplement, and pick the one that has protease, amylase, lactase, cellulase, and lipase. These are natural digestive enzymes that improve the rate of absorption of whey protein and relieve chronic gastrointestinal discomforts. But lactose can still be a problem for people who are lactose-intolerant. Whey is a milk-derivative which implies that it contains lactose. If you are lactose-intolerant, choose an isolate protein, which has only 0.1 g of lactose per tablespoon. Or you can take an over-the-counter lactose supplement before consuming whey.
The cottage cheese or other cheeses made from milk are complete casein and whey is nothing but all the liquid proteins derived from milk. This liquid is then put through a drying process that turns the liquid whey into solid. Solidified whey is powdered, and that’s how whey proteins are available in powder form. However, whey liquid is the by-product produced while making cheese, and hence, the liquid as well as solid whey, both have a kind of thin, cheesy flavor. This cheesy flavor isn’t very delicious if consumed alone. Hence, whey protein powder manufacturers add artificial or natural flavors to it. The quantity of these flavors can differ from powder to powder, and therefore, not all whey proteins are same. Other than these, the most popular types of whey proteins available include concentrate, isolates, and hydrolysate. Concentrate whey contains about 80% of protein with some fats, minerals, and lactose. Isolate whey contains more than 901% of protein only and a very little quantity of lactose. Whey isolate protein is fat-free and is the purest protein source. Hydrolysate whey is a pre-digested protein that has broken amino acids which are actually produced during the digestion that takes place in a human body.
Whey protein supplements often get a bad reputation in the public eye of being harmful or dangerous for the human body in different ways. But, now that we have busted the most common myths, you can ease your worry and consume up to 50 grams of concentrated and 80 grams of isolated whey protein daily. If you are considering whey proteins for your weight-loss or weight-gain regime, keep it in the back of your mind that whey protein alone won’t make a miraculous difference. You will have to eat the right weight-loss or weight-gaining diet and do the right exercises to achieve your target. And make sure you consume whey in the form of protein shakes and not just the powder, or you may end up disliking whey!
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