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Whey protein: All you need to know before buying it

Whey protein: All you need to know before buying it

Working out your muscles damages them, and you need plenty of protein to repair them.

Written by Nirmalya Dutta |Updated : February 28, 2015 11:38 PM IST

You might have seen advertisements of protein shakes, which promises to help you build muscle and look like an insane bodybuilder. While these claims may be exaggerated to capture your attention, whey protein can actually help you get the most out of your workout. In this post, we ll tell you how.

Protein

Your body needs protein more than any other nutrient. It is present in all your cells particularly the muscles. It helps regulate metabolism, support the bodily systems, bolster the immune system and to form blood cells. If you ve been working out regularly or are into sports you need additional protein to repair damaged tissues and for building new muscle tissues. Read more about the various vegetarian sources of protein.

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Are natural proteins enough?

Now there are many natural sources of proteins, veg ones like dry fruits, legumes, tofu, soya and non-veg ones like chicken, mutton, fish, etc. Now why should one take whey protein if they can fulfil their protein requirements from natural sources? The reason is that protein from natural sources is inadequate for gym regulars, body builders or even people who have a very hectic lifestyle. Take for example the protein content in a 100 g serving of the following food items

  • Lean red meat (20g protein)
  • Chicken/turkey (20g protein)
  • Fish (20g protein)
  • Eggs (6-8g protein)
  • Cheese (10-30g protein)
  • Whey Protein (90g protein)

So even if you could fulfill all your protein requirements from natural sources the amount of carbohydrates and fats you consume could lead to weight gain. Additionally whey proteins are more bioavailable meaning they can be processed and utilized by your body faster than normal proteins.

WHEY PROTEINS

In its simplest form it s a by-product of cheese production. Whey proteins usually come in three forms

  1. Whey Protein Concentrate
  2. Whey Protein Isolate
  3. Whey Protein Hydrolysate

WPC: Whey protein concentrate is basically whey protein with the water removed. It is the cheapest and most readily available form of whey proteins (Protein content: 29% to 89%). WPC doesn t come in flavours. It s not very popular these days due to that very fact.

WPI: Whey protein isolate is whey protein concentrate with the fat, carbohydrate and lactose content reduced. It s more expensive and contains over 90% whey protein by weight. Hence the calories consumed are lower. WPI is costlier and comes in various flavours.

WPH: Hydrolysate is pre-digested WPI which can be used by the body faster. Although it is more potent than WPI it is considered too expensive by most fitness enthusiasts because of its high price. Find out how you can select a protein powder.

How does it work?

Whey proteins contain 90% proteins by weight. They contain a large number of Branched Chain Amino Acids (BCAAs) which are present in our muscles and stimulate protein synthesis. They work like normal proteins but only in a more efficient and accelerated manner. They help repair damaged muscles, reduce the wear and tear of tissues and since it s easily bioavailable can be processed by the body quickly. Some new studies suggest that whey proteins major component amino acids might help reduce the risk of heart diseases and cancer as well.

Availability:

These days whey proteins are almost synonymous with working out and can be purchased in most health stores, sports shops and even online. Most people also procure whey proteins from their personal trainers or dieticians, who usually know manufacturers and therefore can get you discounts. Sites like www.healthkart.com, www.wheyprotein.in and www.ebay.in can also be used to purchase whey proteins online. The prices vary from brand to brand. Usually 2 pounds (940 g) of whey proteins will cost you anywhere between Rs 2000 to Rs 3000 depending on the brand. Beware of brands that offer huge discounts because they might be selling counterfeit products.

Consumption:

The amount of whey protein one needs to consume is a dodgy topic. Manufacturers and even dieticians recommend 1 gram of protein for every pound you weight. Roughly that translates into a 68 kg person taking 150 grams of protein powder which is extremely high not to mention the damage it will cause to your kidneys and lungs which will have to work overtime to process that much protein.The ICMR recommends at least 1 g of protein for every kg one weighs. Usually it s mixed with water, fruits juice or vegetable juices. Some dieticians recommend mixing it with milk however this is can lead to complications simply because of the high lactose content which might lead to constipation. According to Ph.D nutritionist Dr Richa Shrivastava, someone who is undergoing a heavy work out regime should ideally consume 25-30 g of protein three times a day ideally once in the morning, after your workout and before going to sleep. People who are working out usually need 1.2-1.5 g of protein per kilo of their body weight. Find out whether a high-protein diet can do more harm than good.

Side effects

  • Over-consumption of protein (whey or natural) is one of the leading reasons for kidney stone formation
  • Excess amount of protein in whey may lead to undue pressure on your liver as well which works overtime to integrate the extra protein into the system.
  • Some studies suggest that high protein presence in the body might lead to mineral imbalance which can cause the loss of mineral bone density.
  • High lactose content might lead to constipation.
  • People with high lactose intolerance should avoid whey proteins and consume soy protein.

According to Anil Bailu, a professional body builder and gym trainer at Talwalkars, the side effects are often caused by unhealthy eating habits and overconsumption. Whey proteins are absolutely essential for gym regulars. It replenishes the energy that has been sapped away during work outs and provides the body with much needed proteins. It plays a fundamental role in muscle growth and repair though one should eat natural proteins like fish, chicken, turkey, soya, almonds as well. Whey protein is a supplement and it shouldn t be a substitute for real food but treated as a supplement .

Image source: Getty Images


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