If you have been trying hard to build muscle for a number of years you’ve probably heard of a bodybuilding supplement called whey protein. Whey protein is by far the most popular bodybuilding supplement because of its muscle building properties.
What is Whey Protein?
Whey protein is a by product of milk, cheese or yoghurt production, whey (or milk plasma) is the liquid remaining after the milk has been curdled and strained. The properties of whey are watery and thin and in some cases can have a slight tinge of bluish color within the mix. Whey can be formed from any type of milk, but Cow’s milk is the most common form within the United States.
Whey has many commercial uses, such as additives, in pet foods, cottage cheese, ricotta cheese etc, and of course being a “whey protein supplement”. The reason why whey is a bodybuilding supplement is due to its high percentage of protein, vitamins, minerals and lactose.
I consume whey protein on a regular basis, 2-3 scoops, 3 times per day, because of this I purchase bulk bags of whey protein from a company called myprotein as I find they generally have the best price. I always buy unflavoured protein because it contains around 2-3% more protein per gram compared to the flavoured versions.
So What Are The Benefits?
There are so many benefits to consuming whey protein supplements and many of those advantages are not just for us bodybuilders. In fact scientific research has shown whey protein to help people suffering from type 2 diabetes.
Benefit 1: Muscle Building & Repair
The first major bodybuilding benefit to consuming whey protein is the muscle building and repair properties contained within whey protein. Whey protein is a fantastic source of an essential amino acid called leucine. Leucine is important for bodybuilders as it promotes muscle growth and muscle protein synthesis.
Research has proven that people who consume a diet high in leucine have more lean muscle mass and lower body fat compared to those who have a low volume of leucine, which is why whey protein is such a great muscle building supplement.
Benefit 2: Easy to Digest
Whey protein is soluble and easily digested and absorbed in the body, quickly providing nourishment to the muscles and is digested quicker than solid foods containing protein.
It is recommended to consume protein within 30 minutes of a weight lifting workout, and because whey protein drinks are quick to make it is usually the preferred choice among bodybuilders and athletes.
The reason why you need to consume protein immediately following a workout is to inhibit the production of a catabolic hormone known as cortisol. Cortisol is a stress hormone that slows down muscle growth. Levels of cortisol increase when you have used a lot of energy and in order to prevent build up of cortisol you must consume energy in the form of calories. The best and fastest method of doing this is by consuming whey protein immediately following a workout as it will be quickly digested in your body.
Benefit 3: Convenience Supplement
Whey protein is quick and convenient supplement, most forms of whey protein are in powder form and can be mixed with either water or milk, and some people even add them to their porridge for breakfast.
However you consume whey protein it is very quick and convenient to make, especially for someone who travels a lot or simply doesn’t have the time to prepare protein rich foods.
To build muscle it is recommend consuming approximately 1g of protein for every 1lb of bodyweight, so for example if you weight 200lbs you should aim to consume 200g of protein on a daily basis. Trying to consume 200g of protein without the use of whey protein powder would make it very difficult to consume so much food, which is why whey protein is so convenient.
Benefit 4: Improves the Immune System
Whey protein contains many vitamins and minerals, but it also contains an antioxidant called glutathione which is required for healthy immune system function.
Benefit 5: Weight Loss
Whey protein can help contribute towards losing weight, the human body requires more energy to digest protein than other food types, which means you burn more calories after consuming a protein rich meal.
Protein helps stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream, which reduces hunger by lowering insulin levels and making it easier to burn fat.
Benefit 6: Heal the Wounds
When the body needs to heal wounds it requires increased amounts of protein, protein and amino acids are required to build new skin during the healing process. Therefore consuming whey protein is great for healing wounds, often times physicians will recommend patients consume higher amounts of protein following surgery or burn therapy.
Benefit 7: Diabetes
Type 2 diabetes is a very serious and growing disease affecting the United States and other countries, its rise has been contributed towards obesity.
Controlling or possibly preventing diabetes can be achieved by healthy nutrition. Whey protein is a good choice for diabetics who need to carefully manage their food intake, whey protein provides more value than equal amounts of lower quality proteins that are often higher in fat and cholesterol.