If you are into fitness and training, then you have probably heard of whey protein supplements. In the world of fitness, whey protein powders are easily the most popular and most commonly consumed supplements. Formulated for different body types and requirements, a whey protein powder is a good addition to your diet if you have specific fitness goals.

What Are Whey Proteins?

Whey proteins are a type of protein that is derived from milk. It is a by-product of the cheese-making process where you get two types of proteins, namely whey and casein protein. Whey is more easily absorbed by the body while casein is slow digesting. This is one of the reasons why whey protein supplements are more popular as they can be used by individuals at any level of fitness and training. Though there might be lactose intolerant people who can’t consume whey protein may have vegan protein alternatives also available in the market which have plant-based protein ingredients.

There are three types of whey protein supplements that you can choose from:

1-Whey protein concentrates: These are the least processed variety of whey protein. They contain protein and a higher concentration of carbohydrates. They are ideal for those who are looking at bulking up and gaining mass faster. They also digest slower in comparison to the other two varieties of protein.

2-Whey protein isolates: As the name suggested, these proteins are more filtered in order to eliminate carbohydrates. This increases the protein concentration and also makes it easier for the muscles to absorb. These proteins are recommended for individuals who have a higher level of physical activity and need to replenish their muscles immediately after training.

3-Whey protein hydrolase: These supplements contain predigested protein. This ensures immediate absorption. Hydrolase is recommended for individuals at advanced levels of training as the protein concentration is quite high.

What Are the Benefits of Whey Proteins?

There are several benefits of using a whey protein supplement in your diet:

1-They ensure that you get the recommended intake of protein: Ideally, you need 1g of protein for every 1kg of body weight. However, when you are working out, the requirement increases to 1.5- 2g per kg of bodyweight depending upon your training level. Getting this amount solely from your diet requires a lot of preparation. If you do not have the time for it, your protein intake is compromised, leading to issues like muscle loss. With a whey protein powder, you get a simple and concentrated source of protein to ensure that there are no nutritional deficiencies.

2-They help muscles recover faster: Higher protein intake refuels your muscles immediately after training. This helps repair any wear and tear that occurs when you are working out. As a result, you do not suffer from any muscle pain or soreness despite heavy training.

3-They prevent any catabolic muscle loss: Consuming a protein supplement in between your meals is a sure-shot way of preventing catabolic muscle loss. When your muscles do not have an adequate supply of proteins to function, they begin to use the structural amino acids, causing muscle loss.

4-They help you maintain a healthy diet: Protein supplements keep you feeling fuller for longer. This prevents cravings for foods that are rich in fat or sugar, helping you maintain a diet that is aligned with your fitness goals.

5-They improve your training performance: Faster muscle recovery and a reliable source of fuel for your muscles help you perform better when you are training. You will notice that overall muscle strength and stamina increases steadily, allowing you to sustain long hours of training easily.

What To Look for In a Whey Protein Supplement?

When you buy a whey protein powder, always check the following:

1-The amount of protein per scoop. For beginners, 10-15g is ideal while advanced athletes need at least 30g of protein per scoop.

2-Check the main protein source, whether it is whey concentrate, isolate or hydrolase

3-Ensure that it does not contain any banned substances

4-Look for products that have a low sugar content

5-Check the calorie intake per scoop.

6-Ensure that the products are third party tested.

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