Whey protein is a health supplement that has lots of benefits for both professional athletes and those who like to exercise on a more casual basis. Whey protein is derived from cow’s milk and is usually sold in powdered form – either as whey protein isolate or whey protein concentrate. Whey protein isolate is lower in fat than the concentrate version so is probably the better choice for athletes or body builders.
Whey protein has a number of benefits but it is most often used in order to promote muscle gain. Research has suggested that milk based proteins may be superior to the protein found in meat and fish, as it helps improve the rate at which protein is deposited in muscle and also promotes amino acid uptake.[i] When combined with resistance training whey protein can help you build muscle mass more quickly and with better results than would the case if you were only getting protein from meat, fish and eggs. However, that doesn’t mean you shouldn’t include these things in your diet. Remember, whey protein is a supplement not a replacement.
If you are a strict vegetarian or vegan, however, then you may not be getting all the protein you need in your diet, in which case whey protein is an excellent replacement. It contains all the essential amino acids your body needs in order to build and repair tissues. It is also low in carbohydrates, which is a plus if you already eat a lot of vegetables, rice and pasta which are high in carbs.
Although athletes and body builders usually take whey protein when they want to put on muscle mass, some research suggests that adding whey protein to the diet could help you lose excess weight as it can act as an appetite suppressant. It also lowers insulin levels by slowing the rate at which glucose is absorbed by the blood stream, which in turn facilitates the body’s ability to burn fat. This is good news for anyone on a diet who needs a little bit of help to kick start their weight loss.
The easiest way to add whey protein to your diet is to buy the shake powder which you can add to water to make a drink. Make sure you read the instructions carefully and don’t consume more than is recommended as too much whey protein can damage your liver and kidneys.
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