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Whey protein
1. What is it and
where does it come from?
Out of the many protein sources out there, whey protein is the ultimate. It
comes from milk. During the process of turning milk into cheese, whey protein is
separated out. Protein can be found in a variety of foods--mainly meats, such as
fish, beef, and chicken. Dairy products as well as eggs, cottage cheese, soy and
vegetable protein also contain good amounts of protein.
Nevertheless, none of these sources compares in quality or
ease of use like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in
building and retaining muscle tissue.
2. What does it do and what scientific studies give evidence to support this?
Whey protein (the highest quality and best form of protein) is incredible stuff.
It provides the body with the necessary building blocks to produce amino acids
that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows
the importance of protein supplementation. Studies have been conducted that
compare whey protein to other sources. They have found that whey protein
contains the perfect combination of overall amino acid makeup... and in just the
right concentrations for optimal performance in the body. Both hormonal and
cellular responses seem to be greatly enhanced with supplementation of whey
protein, too! Not to mention the benefits whey protein has on the body's immune
system according to documented scientific research. Whey protein also plays a
role as an antioxidant and an immune system builder. Most importantly,
consistent whey protein intake coupled with exercise will result in consistent
muscle building.
3. Who needs it and what are some symptoms of deficiency?
Whey protein is very, very important for bodybuilders, dieters, and shoot, just
about everybody! Since athletes and bodybuilders work out often, protein levels
become depleted. By being a direct precursor to building muscle and essential
amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle
deterioration reducer), the content from high quality whey protein not only can,
but will help one's muscles recover and grow faster by bring up the levels of
protein. With dieting and those wishing to lose some extra fat, whey protein can
be very useful because a good intake of protein balances blood sugar levels,
while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar
levels stay balanced, one is not as prone to rampant eating and has more energy
and greater fat loss. Whey protein allows a person to control his or her diet
effectively. Most people who want to change their body for the better could
benefit from whey protein supplementation; however, since protein is naturally
found in many food items deficiency is usually not a problem.
4. How much should be taken? Are there any side effects?
Training athletes often consume 25 grams of whey protein per day. Bodybuilders
who want serious gains (and are burning serious calories), generally consume 150
grams per day. Extremely high doses of whey protein is not recommended, as this
will cause the body's liver to be overloaded and you won't get the same benefits
as with a consistent lower amount taken three to five times per day.