as you look through your social media you'll typically see your fit friends
posting their self indulging pictures of their workouts their progress and of
course the suppose it healthy food they eat and undoubtedly you'll bump into the
occasional post of the awesome protein shake they took right before they hit
the gym and by far the most popular protein shake comes in the form of whey
protein so what exactly is whey and how can it help you with your fitness gains
weigh is a source of protein naturally found in milk when mixed with renan's a
complex mix of coagulant enzymes milk curdles and separates into different
constituents one is the after mentioned way currently in its liquid form and the
leftover kurtz are used to make cheese and also waste not as popular little
brother known as casein the liquid whey is then pasteurized and dried out to
create the familiar powdery product we find in store shelves so what's in this
way that makes it so special the obvious stuff is the protein and whey has quite
a diverse amino acid profile it contains amino acids such as the common glutamine
the dopamine aid tyrosine nitric oxide booster arginine and others such as
lysine glycine phenylalanine and aspartic acid but in terms of building
muscle way also contains the ever crucial branched chain amino acids as we
know now the presence of BCAAs especially leucine in our body paired
with resistance training immensely improves muscle protein synthesis and
with about 3 grams of leucine per serving whey protein most definitely can
improve your gains at the gym and the awesome thing about whey amino acids is
that they form larger peptides and proteins that serve more health benefits
perhaps the most beneficial for adults are the immunoglobulin and the
lactoferrin proteins which can aid your immune system as well as having
anti-cancer and anti-aging effects whey protein is not exactly 100% all protein
being a dairy source it naturally contains some fat and a sugar lactose as
with any dairy product this can be problematic for those that are lactose
intolerance fortunately there are different options without getting too
detailed on the different types of whey processing methods just understand that
each process has the goal of isolating the protein in way from the lactose
carbs and fats as much as possible problem is some of the more intense
separation methods such as whey ion-exchange and whey hydrolysate tends
to denature proteins losing the edit health benefits
for the sake of having more protein program and making the protein quicker
to digest whether you consider having more protein or having added health
benefits more important is your choice but the most common way proteins found
in stores are weigh concentrate and whey isolate and if your main goals are gains
these are some top-notch options for those that are not lactose intolerance
whey concentrate has up to 80% protein and the lactose can serve as a glucose
source powering your anaerobic energy system thus powering your lifts for
people that are lactose intolerant are looking for mainly protein way isolate
clocks in at above 90% protein with limited denaturation and little to no
lactose also keep in mind that most of these whey protein shakes will have
added flavoring adding more sugar to its contents but now you're probably
wondering do you actually need whey protein in the first place the answer
again as always is it depends as great as whey protein can be the protein in it
can also be found in real food your consideration largely depends on the
amount of protein you're already consuming if you're already cranking
down a solid amount of protein such as point 8 to 1.5 grams per kilogram of
body weights then adding extra weigh isn't going to make a huge difference
now if you're trying to lose body fat and preserve lean mass at the same time
weight supplements might help you meet your protein goals without the
additional calories as well as helping you feel more full throughout your day
for every other go it should be considered as a matter of convenience
sometimes reaching your daily protein intake with food can be understandably
difficult checking down a whey protein shake can be easier than chomping down
to pieces of chicken breasts ultimately you should think of whey protein or any
other protein supplement for that matter the same way you think of the protein
you eat they are essentially the same with that being said if you feel like
your gains have been better with drinking a protein shake then continue
to do so if you don't think it will help you simply don't take it the choice is
up to you go ahead and share your thoughts on whey protein in the comments
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