 | Nutritional
Whey Protein | | Common Whey Questions
& Answers | | At
every sports nutrition shop you will find whey protein products, and for good
reason. These nutritional supplements have been one of the best sources of protein
available for years. Whey proteins provide the perfect combination of amino acids
needed for the most optimal muscle growth and recovery. Below you will find the
most common questions & answers regarding whey protein supplements. |
Where does whey protein come from?
Of the many protein sources out
there, whey protein has been the most popular for some time now. It is extracted
from milk processing. During the process of turning milk into cheese, whey protein
is removed. Quality protein can also be found in a variety of foods: mostly meats,
fish, beef, and chicken. Dairy products along with eggs, cottage cheese, soy and
vegetable protein also contain good amounts of protein. Whey proteins popularity
comes from having the highest value of branched-chain amino acids, which
assist in building & maintaining muscle tissue. What
does it do?
Whey protein is amazing stuff. It provides the body with the
needed building blocks for the repair and growth of muscle tissue. The protein
is broken down into smaller parts. These broken down proteins are the amino acids!
Not all protein contains the same amino acids combination. Whey protein is proven
to contain one of the best blends of amino acids. Who needs
this nutritional need and why?
Whey protein is extremely important
for bodybuilders, dieters, and everyone in between. Because bodybuilders and athletes
work out often, protein levels become reduced so low that protein intake is a
necessity. Protein is a direct precursor to building muscle tissue with essential
amino acids, such as glutamine. The content from high quality whey protein can
help muscles to recover and grow faster. With dieting and fat burn, whey protein
can be very useful. A proper 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 constant eating and has more energy and
increased fat loss. Whey protein can help a person to control there diet effectively.
Protein is naturally found in many food items. With no shortages in varieties
of food in America, deficiency is usually not a problem here. How
much protein should be taken and how often?
Bodybuilders and athletes
often consume 30-60 grams of whey protein supplements a day. Bodybuilders who
want serious gains generally consume about half their body weight in grams per
day. Extremely high doses of whey protein at once, is not recommended. High doses
will cause the body's liver to be overloaded, and you won't get the same benefits
as with a consistent lower amount, taken 3-5 times each day. It's important to
maintain a positive nitrogen balance throughout the day, so it's essential to
spread your protein intake over the entire day. Taking in more than 30 grams at
once is not advisable because of its short-lived half-life. Casein in milk protein
slows down the digestion of the whey protein, which may provide these proteins
more time to absorb. The equation for deciding the right daily amount is as follows:
{approx 1.2g / 1lb. of body weight} Nutritional Studies:General
They have found that whey protein contains the precise combination of amino acids
needed for optimal performance within the body. Both hormonal and cellular responses
seem to be enhanced with supplementation of whey protein. Whey protein plays a
role as an antioxidant and an immune system builder. This information is based
on documented scientific research. Consistent whey protein intake along with exercise
will provide consistent muscle building. Recent Nutritional
Studies
(Study from Ball State)
Protein intake of approx. 0.88 grams
per pound of body weight resulted in increased prevention of overtraining. Seventeen
weight-trained men were put on a four week program were they did 8-12 rep maxes
for three sets, eight exercises for the first two weeks, then five sets, five
exercises for 3-5 rep maxes for the next two weeks. The men were chosen to receive
either an amino acid supplement or a placebo for a time period of the four weeks.
Those that were given the amino acids had measurable positive changes in total
testosterone, the ratio of testosterone to the protein that transports it, and
hemoglobin compared to those on a placebo. (Study from University
of Texas)
Protein along with carbs in a post workout meal /shake will provide
the best results. They studied the measured amount of uptake of the amino acid
L-phenylalanine into healthy leg muscle tissue in one of three protein shakes.
The shakes were consumed one and two hours after intense leg training and provided
about 6 grams of protein, 34 grams of carbs, or both per shake for a 150 bodybuilder.
The L-phenylalanine uptake in the protein and carb shake was measured as being
three times higher than the carb shake and roughly twice as great as the amino
shake. This shows that the post-workout shake is the most critical meal
for your increased anabolism, and that it is important to provide carbs with or
within that shake Other Important Nutrition Information
Carbs do the actual building.
60% of your daily diet
Fats make hormones
& protect the organs.
30% of your daily diet
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