BEGINNER SUPPLEMENT SERIES - WHEY PROTEIN
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For the next few weeks, I am going to explain the basics of a few supplements which may help you to understand about them better. The first in the list is the "Whey protein". As a beginner, you join the gym see the guy with huge muscles, walk to him and ask few questions to him in building the body and the first thing that the gym bro suggests you is the whey protein. You buy that and thinks that you will build your dream body just with the protein powder. Does it really work? Let us know the brief details about it. What is whey protein? Whey protein is one of the two proteins that the milk contains and it is derived from the milk when the coagulant is added to it. When it comes to the whey protein supplements, the digestive enzymes and flavors are added to the raw whey protein which is derived from the milk to add the taste. Types of whey protein: Concentrate: It usually contains 80% of protein and 4-8% of lactose. This type of whey is the cheapest of all types when it comes to price friendly. Isolate: This is the purest form of whey protein that is available with almost no or little lactose and suitable for people who are lactose intolerant. It usually has 90-95% of the protein in it. The price slightly higher than the concentrate. Hydrolyzed: The longer protein chains are broken down into shorter chains called peptides which will improve the absorption rate further. This is usually used in baby foods, medical and sports nutrition. This is the costliest of all. Does it require to consume whey protein to build muscles? The recommended dosage for gaining muscles or preserving the muscle mass while trying to lose fat is 1.5 to 2.0 grams per body weight in kgs and when trying to maintain is 1 gram per body weight in kgs. If you are able to meet the protein requirements through the dietary protein sources then there is no additional advantage of adding the whey protein to your diet. Also, the recommended protein requirements changes for the obese people as the most of their weight is comprised of fat mass than the muscle mass.