#03 Whey Protein Demystified
In spite of an increase in health consciousness in people there is still a lot of ambiguity around Whey Protein. We can guarantee that there will be at least 2 new things you learn from today’s newsletter. Read on to find out more.
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What is Whey Protein?
Milk is mainly made of two proteins, casein and whey. Ever noticed the watery part that separate when making dahi (curd) at home? That is Whey. It is one of the primary proteins found in Milk. This liquid Whey is filtered and dried to create the powder you are familiar with.
01 Whey
- Whey digests quickly and is rich in branched-chain amino acids (BCAAs)
- Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise
Whey Protein Concentrate:
Once the liquid whey achieves a sufficient protein concentration it is dried to form WPC. Concentrates tend to have a 50-80% protein with remaining quay being fat and carbs
Whey Protein Isolates:
WPIs are further processed to remove all the lactose, fats and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.
Whey Protein Hydrolysates:
WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH gives the quickest digestion and fastest absorption
02 Casein
- Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly.
- This results in a gradual, steadier exposure of your muscles to amino acids, reducing the rate of muscle protein breakdown.
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Why should you drink Whey Protein?
- 80% of Indians are protein deficient due to carb heavy diets.
- Whey Protein offers higher quality protein per gram than chicken or egg.
- A complete protein that has 9 essential amino acids that your body cannot produce.
- Whey is a fast-digesting protein that reaches muscle tissues in 20 minutes
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Who can drink Whey Protein?
- Anyone who is protein deficit or an individual trying to maintain a high protein diet for a given reason.
- Swimmers, joggers, marathon runners, cyclists
- Bodybuilders, gym goers
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Protein for different goals
- For Muscle Gain
Research has consistently confirmed whey protein’s ability to enhance muscle gain and recovery. Gym beginners generally consume whey concentrate & people further along in the fitness journey consume whey isolate.
- For Weight Loss
Protein keeps you full for longer. This can lead to an automatic reduction in calorie intake. It can boost the number of calories burned up to 80 to 100 per day. Casein protein, whey protein or a combination of the two may be the best protein supplement for promoting fullness and fat loss.
- For Protein Deficiency
Protein powders can also aid individuals who struggle to meet protein needs with food alone. Almost 4/5 people in India have a protein deficient diet making it crucial to consume protein externally
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