There are a lot of whey protein facts getting passed around, especially in the bro-science arena 😉 And it is important to distil the facts from rumours, especially given the benefits and rsisk of whey protein.
One of the first dietary recommendations you will get whenever you want to start a new training protocol is increasing your protein intake.
It doesn’t matter if you’re trying to shred or bulk, whey protein is a fantastic addition to your diet if you’re starting a workout routine.
However, there’s some misinformation and many myths around whey protein and protein use.
And before using whey, you need to be clear about the top 5 whey protein facts to take the best out of this supplement according to your needs.
Fact 1: Is there any difference between proteins?
When you’re trying to look for protein sources, you will find many of them, including casein, whey protein, and soy protein among others.
Whey protein is a 100% natural source of protein derived from milk whey.
To produce this protein, manufacturers separate milk whey from the rest of substances milk has in a process similar to making cheese.
Then, it is purified and filtrated to reduce lactose and fat to the minimum.
Different from casein, which is anti-catabolic and protects your muscles, whey protein has an innate anabolic potential because it has more BCAAs and increases the levels of amino acids in your blood rapidly to make them available for protein synthesis.
Compared to casein, whey protein has the highest amount of amino acid leucine, which is essential to gain muscle mass.
It also features a rapid absorption, which is why it directly stimulates protein synthesis during your workouts.
Fact 2: Types of whey protein and which one is the best
Trying to buy whey protein might end up being more difficult than you imagined, especially when you’re presented with the three different types of whey protein, each one with a different price.
Most people would think the expensive one is the best, but that’s not always true.
It depends on many different things.
You will have:
Whey protein concentrate:
These are concentrated formulas with 80% of protein, some trace carbs and fat.
If you’re going to buy a whey protein concentrate, be sure to read the label to know if there’s added sugar or any other component because many of them are gainer products and won’t be suitable for you if you want to lose weight.
Whey protein isolate:
This formula has 90% of protein, and all fat and lactose are carefully eliminated.
In this regard, the protein is isolated from the rest of the components in milk whey, and it is a good option for those who want to shred or bulk without gaining extra weight.
Whey protein hydrolysate:
This is the most expensive type of whey protein because it goes through a process of heat and enzymatic breakdown to pre-digest the protein in whey and allow your body to absorb it even faster than whey isolate.
Both isolate and hydrolysate have rapid digestion, but this one is a bit faster with an extra cost.
Fact 3: Whey protein helps in resistance training
Protein is definitely in your top priority list if you want to start a resistance training protocol if you want to build strength or bulk faster.
While other protein sources maintain your baseline muscle tissue, prevent muscle breakdown and are best consumed at night due to their slow digestion, whey protein is your way to go if you want faster absorption to stimulate protein synthesis and provide energy within your workouts.
As we mentioned earlier, it contains a higher amount of leucine, which is an essential amino acid that makes up a pretty large part of your muscle tissue.
But just how much protein do you need every day if you want to bulk?
According to the International Society of Sports Nutrition position stand on protein and exercise, building and maintaining muscle mass requires 1.4 to 2 grams of protein per kg of weight by day.
One scoop of protein will give you around 30 to 40 grams, and you should also take into consideration the one you’re taking with your diet.
Fact 4: Whey protein helps in weight loss
There’s been much scientific evidence pointing out the importance of protein for weight loss.
There are many reasons why whey protein speeds up your weight loss, and one of them is by toning your muscles and speeding up your metabolism.
You will have more muscle to maintain, and your caloric expenses will increase without moving one muscle.
Adding that to your diet and weight loss routine we will have the perfect formula for weight control.
Protein has been found to help you avoid cravings and making you feel satiated with less food.
Thus, your diet will not be that stressful, and you won’t feel the need to cheat so often.
According to the International Society of Sports Nutrition position stand on protein and exercise, people who are trying to lose weight and maintain a consistent resistance training would improve their body composition by promoting fat loss after taking 3 grams of protein per kilogram a day.
Fact 5: When is it best to take whey protein?
The best time to take whey protein is usually around your workout sessions. This is because of whey proteins fast absorption rate. And you want those amino acids inside your muscles.
During exercise, there’s an anabolic window period when muscles are craving for energy and will engulf all of the protein you throw at it.
Thus, the shorter time you wait to have your protein shake, the best results you will get.
It doesn’t matter whether you use it as a pre or post-workout supplement as long as you have it under one hour before or after going to the gym.
But even if you fail to take your protein 1 hour after training, just do it and remember your muscles still need those amino acids to promote muscle repair.
Hopefully, our whey protein facts act as a sensible guide to follow.
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
- Morr, C. V., & Ha, E. Y. W. (1993). Whey protein concentrates and isolates: processing and functional properties. Critical Reviews in Food Science & Nutrition, 33(6), 431-476.
- Tipton, K. D., Elliott, T. A., Cree, M. G., Aarsland, A. A., Sanford, A. P., & Wolfe, R. R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism, 292(1), E71-E76.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.