Introducing The King Of Protein
Ever wondered why whey is the go-to protein shake?
Well, for beginners, a serving of whey provides 90% protein. Beef or chicken, on the other hand, provide only 25% to 27%. But that’s not all!
Whey has consistently ranked as the number 1 protein for many reasons-
Whey is the best protein for athletes. The quality analysis by the US Dairy Export Council puts whey ahead of other sources of protein for-
- Nutrition value
Loads of Amino Acids
Whey has got all the 9 essential amino acids to lay the foundations for muscle-building. You also get an extra dose of leucine to synthesize protein like a pro!
Whey is the best pre or post-workout shake. Our bodies absorb 100% of the whey in the first 10-minutes of consumption.
That delivers the amino acids directly to muscles for protein synthesis.
Boost of Growth Hormones
Drinking whey protein shake increases the growth of anabolic hormones. As a result, you add more mass and strength to your muscles!
Whey is one of the most researched forms of protein. We have several studies to prove its efficacy. You can also consume whey safely to build the muscles you desire.
What is Whey Protein
Whey protein comes from milk.
It’s the byproduct you get after separating cheese from cow milk. The liquid part is whey, and the solid substance is casein, another protein. You can process the casein to make cheese.
Manufacturers dry the liquid whey and sell it as a supplement.
Whey contains all nine essential amino acids and helps actively in synthesizing protein in muscles. It also contains a minimum amount of lactose to cause any problems.
Whey is the ideal vegan protein that is more effective than animal protein. A single serving every day is enough to provide significant results when you combine whey with training.
Types of Whey Protein
Whey undergoes various levels of filtration that decide its type. You can buy three types of whey protein-
- Whey concentrate (WPC): Purest and closest to the natural form of whey. Contains around 80% to 85% protein. Ideal for most athletes and bodybuilders.
- Whey isolate: Comes with around 90% protein. Provides more protein per scoop.
- Whey hydrolysate: Whey processed to make it quickly digestible. Best for people with lactose sensitivity.
You will need to choose the right type of whey based on your goals and health status. Refer to the blog linked below for more information.
Benefits and Effectiveness of Whey
Whey is one of those proteins that help you stay healthy. It, of course, adds to your muscle mass, but that’s just the beginning. Here are a few things whey can do for you-
Add Muscle Mass
With 12% leucine, whey can help you build the muscles you dream of. It even promotes muscle growth in the elderly.
Whey can add to your strength. You can also improve athletic performance.
Evidence suggests whey can help you recover better after exercising. It also helps you maintain a great body composition.
Whey keeps us feeling satiated and prevents unhealthy food cravings. No wonder it’s a great companion for weight loss!
Whey is filled with beneficial bacteria that improve gut health. Bette intestinal health is linked with fewer diseases, improved mood, increased energy, and more.
We have covered a host of other benefits of whey in our post below. Check it out!
How to Take Whey for Best Results
You can maximize or improve the results of whey protein by following some guidelines. Of course, your goals will decide the best time and way to consume your whey.
- For muscle building: Take your whey 15 – 30 minutes after exercise.
- For muscle recovery: Consume your protein with some carb-based meal within 30 minutes of working out.
- For weight loss: Take with plain water between your meals.
Best Way to Take Whey
The best way to take whey is with plain water. Why?
Whey comes from milk. So, mixing it with milk will just add more calories. Now, this will be problematic for two reasons-
- Losing weight will be difficult
- You will need more time to digest your whey protein
You see, a fast-absorbing protein like whey is best as a post-workout drink.
Our bodies quickly digest the protein and send the amino acids to the muscles for synthesizing protein. If you have a slow-absorbing protein instead, your body will not be able to use the protein for adding muscle mass or recovery.
We always suggest having whey with plain water. We absorb it the fastest this way!
We have a detailed analysis of the implications of when you consume whey below.
Whey Protein Best Combination
80% bodybuilders use whey protein with creatine. Why?
Supplements are necessary for bodybuilding for a number of purposes. You will need supplements during your bulking and cutting stage to get desired results. Now, the trick lies in using the right supplement for the right phase.
Creatine and whey is a very powerful combination. The two supplements together provide way faster results- almost in 2 weeks!
Of course, you need to pair it up with a proper diet and exercise.
You don’t need to sweat out in the gym from morning to night. A proper training schedule with the right supplements can give you the swole look in just weeks.
Whether you are bulking up or cutting, this combination is best to add muscle mass and strength.
Additionally, whey and creatine are perfect for beginners. At that time, you are always wondering how fast you can develop a physique like on magazine covers.
This clever combination of whey and creatine is just the thing you need to achieve your dreams.
Always research supplements to make sure you are taking the right one for the right purpose. In this respect, knowing about creatine is a must if you want to build muscles. It gives you an energy boost and also helps in adding muscle mass.
We have a whole section dedicated to creatine just for you. Click below to read everything you need to know about creatine.
Raw Whey Protein
Raw whey protein is a new entrant in the Indian supplement back. The buzz around raw whey started around 5-6 years back.
Every leading supplement manufacturer introduced raw whey. Even new supplement companies started selling raw whey as their first product.
The biggest reason for the success of raw whey is its affordability. Whey protein is quite expensive, and raw whey provided a cheaper alternative with the same benefits. But then comes the question-
Is raw whey safe?
The fitness world was shaken with opinions from many people that raw whey is not safe.
Many bodybuilders and fitness gurus on social media and YouTube recommended staying away from raw whey. But what was the reason behind it all?
According to them, raw whey is difficult to digest. It doesn’t contain any digestive enzymes, so they felt our bodies would have a hard time digesting the stuff.
Some even claimed raw whey to damage kidneys and livers.
However, all the apprehensions were unfounded. Scientific research busted all the claims of raw whey being unsafe.
The supplement world is tricky. You can’t just believe everything you hear or read.
Like in this case, you need the right information to decide if raw whey is safe. You need to know what is raw whey protein, how it works, and if there is any scientific proof that it’s unsafe.
Only then can you make the right decision, which will have an effect on your fitness goals.
Thankfully, we deliver you the right information to make your own conclusions. And for raw whey too, we have got all the information you need.
Just click below to learn more!
Whey Protein Vs. Casein Protein
Casein and whey both come from milk that contains 80% casein and 20% whey. Casein is also a rich source of protein and helps in muscle-building goals.
However, there are some major differences between whey and casein.
Casein is Slow Absorbing
Casein takes 3 – 4 hours to reach the peak in amino acids.
Whey, on the other hand, has an absorption rate of 100% in the first 10 minutes. Our bodies take only 20 minutes to absorb and digest whey. Within 60 minutes, it’s used up for protein synthesis.
Lacks Key Muscle-Building Amino Acids
Valine, leucine, and isoleucine play a vital role in building muscles. Whey is rich in valine, the main amino acid responsible for adding muscle mass.
Casein falls short here and contains low amounts of valine. As a result, it’s not as effective as whey for muscle building.
Whey turns out to be the best for fuller and bigger muscles. It also boosts growth hormones that add more muscle mass. Several studies have also found whey to be superior to casein in building muscles.
Casein Supports Muscle Building Goals
Casein is not useless, to say the least. Research shows it’s highly effective for preventing protein degradation. Or, in other words, casein prevents muscle breakdown.
As a result, casein can be the ideal protein for recovery. You can take casein before bed to have the best results.
The slow-digesting nature of casein means your muscle get a steady supply of amino acids throughout the night. That means your muscles slowly heal and repair themselves as you sleep.
Casein can be helpful in maximizing your results. Find out more about casein in detail below.
Whey Protein Vs. Other Proteins
You have a number of protein supplements in the market other than whey. The main ones can be classified into three categories-
- Plant protein
- Soy protein
- Mix protein
Soy is the most common form of protein used in supplements. Soy protein is made entirely from soybeans. Even plant proteins contain a percentage of soy to deliver a high protein ratio.
Apart from soy, we also have rice protein and beans protein under plant proteins.
Mix proteins contain a range of protein sources, including soy, casein, and whey concentrate.
However, we need a fast-absorbing protein like whey for building muscles. And you already know how whey is the best among all proteins!
Soy is the most-sold supplement due to its low cost. But it can never provide the results that whey delivers. Click below to know how soy holds up to whey in our analysis.
How to Make Whey Protein at Home
Why would anyone want to make whey protein at home?
Turns out, there are not one but many reasons! All sorts of people make whey at home. Let’s find out why!
Why do we prefer home-cooked food over others?
Anything made in your home is done in front of your eyes. You can be sure of its purity without any doubts.
Raw whey protein made at home is absolutely pure. You have no worries of adulteration!
Whey undergoes varying levels of processing. The whey is exposed to heat and other chemicals during processing.
However, whey made at home is zero-processed. It contains all nutritional value and is free from any sort of chemicals.
Whey protein can be quite costly, especially if it’s an international brand. Not many of us can afford to pay thousands per month on supplements, to be honest.
To save your money, we have a whole blog dedicated to making whey protein at home. You just need a bowl of curd and instructions from our post below.
Whey is generally safe and free of side effects. Your body may need a bit of time to get used to whey if you are taking it for the first time.
Some common side effects of whey may include-
- Frequent pooping
- Bloating or cramps
- Less appetite
The Best Whey Protein in India
We know you are going to need some help choosing the right whey protein. That’s why we took the effort of doing the heavy work and research.
Our team analyzed endless products and read thousands of customer reviews. We then checked the feedback of the supplements in the fitness world.
In the end, we were able to handpick the 5 best whey protein supplements in the Indian market. Check them out below!
Q. Is whey protein essential for bodybuilding?
Answer: You need to intake ample protein to build muscles. If you don’t consume enough protein, even lifting weights all day wouldn’t result in any muscle mass.
Whey is an excellent form of whey for all the reasons we presented. You can add whey protein to your diet to get your daily protein requirement.
For bodybuilders, protein is essential. And whey is the best among proteins to build muscles and facilitate recovery. It wins over other sources of protein and ranks number one for building muscle mass.
Additionally, you will need supplements during bulking phase. Whey is the ultimate option to add muscle mass for all bodybuilders. You can fulfill your daily protein requirements successfully by adding whey to your routine.
So, you may say whey as a protein is essential for bodybuilding.
Q. Does whey protein affect the kidneys?
Answer: We have enough research to conclude whey is safe. It doesn’t harm your kidneys or livers in any way. Healthy people will never need to worry about anything when taking whey.
You don’t need to believe what we say. Just Google the question and see what authoritative sources have to say.
Here’s an article from Healthline to get you going!
Note: Don’t take more than 50-grams of whey in a single day if your diet also includes protein.
Q. What will happen if we have whey protein and don’t work out?
Answer: Whey or any form of protein adds to your calorie intake. If you don’t exercise, you risk gaining weight as the calories collect as fat in your body.
Additionally, you will not be able to build muscle mass without working out.
Apart from the above, taking any protein and not working out can be a problem. It’s a fact that people who are active or exercise need more protein. However, if you don’t exercise, your need for protein also decreases.
So, if you take whey and don’t exercise, you will accumulate more protein in your body. Too much protein can have negative consequences like heart disease, increased risk of cancer, dehydration, and kidney damage.
Experts believe up to 2-grams of protein per kilo of body weight is safe. But some athletes also take up to 3 – 3.5-grams per kilo without any adverse effects.
Stay within safe limits to avoid any danger.
Q. Is whey protein natural or synthetic?
Answer: Whey is derived from milk and fully natural. You don’t have any fears of chemicals ruining your health. If you want the purest form of whey, go for raw whey protein or whey concentrate.
You can also make whey protein at home following our instructions above. That way, you can always be sure of purity.
Whey protein, especially whey isolate, may be exposed to some chemicals during processing in factories. However, the supplement itself doesn’t contain any chemicals.
Q. Does whey protein contain steroids?
Answer: Whey protein from a reputed manufacturer is 100% natural. There is no chemical or steroids in the powder. You only get whey protein derived from milk and nothing else.
Just be careful not to fall for fake supplements.
Q. Whey protein shows effect in how many days?
Answer: You should give whey protein at least a month to show results. Obviously, you should ensure a proper diet and enough exercise.
Individual results may vary from case to case.
That being said, you can use a combination of whey and creatine, as we discussed above. You will be able to see the results in just two weeks.
Just give the combination a try!
Q. Is it medically safe to take whey protein?
Answer: Whey protein is completely safe and rarely causes side effects. You should stay within the recommended dose of 50-grams of whey a day for the best results.
We have provided enough resources above to check the safety of whey. Research has shown whey to be completely safe for healthy people. You don’t have to worry a bit about using whey.
Q. Is whey protein best with milk or water?
Answer: Whey is best with plain water. Only then can you take advantage of the fast-absorbing nature of whey.
As we discussed above, our bodies need a quick-absorbing protein after working out to build and recover muscles. Whey fits the category perfectly and gets digested by our bodies in just 20 minutes.
Mixing whey with milk will increase the absorption time. Your body won’t be able to use the whey effectively to synthesize protein.
For this reason, whey is always best with water.