Whey protein supplements of different kinds are used by athletes and fitness enthusiasts, to boost performance. Foreverfit tells you about something about this category of workout supplements.
Milk whey is a common form of protein, that most Indian households are familiar with. This is the left over liquid, once milk is split to make paneer/cottage cheese.
Most often, this is thrown away, since people aren’t aware how nutrient rich this is. In particular, whey is a rich source of the essential amino acids leucine, isoleucine, and valine, excellent for building lean muscle mass.
Milk whey has protein and vitamins
Instead of throwing away milk whey, it should be added to foods like soups and smoothies. In addition, it may be used in cakes, as a stock liquid to soak and cook lentils, or boil rice and pasta. Another good use of whey is in porridge, and atta.
Nutritionally, milk whey is composed of alpha-lactoglobulin, beta-lactoglobulin, bovine serum albumin, immunoglobulins, and other smaller mineral and vitamin components. However, it is low in the amino acids glutamine and arginine.
Whey Protein Supplements
#1 Whey protein concentrates (WPC)
This is the cheapest and most common whey supplement. The quality varies based on the concentration of protein. While lower-range concentrates contain about 29% protein, those of a higher quality contain more than 89% protein, and serve as nutritional supplements.
Advocates of WPC, say it is both a pre- and post-workout food. In addition, this is also eaten as a between-meal snack. But, do avoid consuming this supplement last thing at night.
#2 Whey protein isolates(WPI)
Whey protein isolates are 90% to 98% protein as the whey is first concentrated and subjected to further processing to remove more fats and sugars. This kind of supplement costs most than concentrates, as they are superior in biological qualities.
In addition, WPI serve as an excellent pre- as well as post-workout snack, due to their quick absorption. “Isolates are good for those wanting to lose weight as they are pure proteins and do not add to your calorie count,” says fitness trainer Mukul Nagpal.
#3 Protein blends
They are specially formulated and contain a mix of whey isolates, concentrates and other proteins such as casein and soy. Blends deliver a higher quality and percentage of protein besides a greater variety of amino acids that whey protein may lack.“While whey is easily digested and enable quick muscle recovery, you can add other proteins to the blend and prolong time for digestion (2-6 hours), thereby extending the muscle recovery window,” says Mukul.
#4 Whey protein hydrolysate(WPH)
This is a pre-digested form of protein, which quickens the fast digesting action of whey even more. Specifically, WPH are different from whey, since the long protein chains undergo a process called hydrolysis, which breaks down the protein into smaller length peptide chains.
These peptides are digested rapidly and absorbed directly by the muscles, ensuring faster recovery and growth. “This is the ideal supplement for those with weak digestive systems,” says Mukul.
#5 Advanced whey
This kind is of high quality, formulated to fortify immunity. Advanced whey consists of a combination of whey concentrate and isolate, along with lactoferrin isolate. Notably, lactoferrin has antibiotic and anti-inflammatory properties, and reduce cholesterol levels. Advanced whey is often prescribed to the elderly, and those who have a low-protein diet.