Yash Kaushik

 | 1 minute to read

Indian fitness myths: The whey protein myths 👈

Whey is a mixture of proteins isolated from whey, the liquid material which is a byproduct of cheese production. Whey is produced when milk is coagulated during cheese production. In Short, Whey is nothing but just a byproduct of milk. Cow milk consists of 20% whey and 80% casein protein which during production is extracted and processed to give you whey and casein protein powder supplements. There are many fitness myths revolving around Whey protein, its use and effects on body composition.

Here are few of those myths and the truth behind them. 1. Whey is not natural - Many of us think of whey protein as a steroid supplement which magically helps in gaining muscles or enhancing fat loss. But the truth is that whey is extracted during milk processing and is completely a natural substance. It is a mixture of globular protein isolated from whey. 2. Taking whey will build your muscles - Whey protein helps you to complete your daily protein intake. Whey alone cannot help you gain muscles. The concept of structured diet and regular workout routine prevails over the consumption of whey protein. To build muscle you need to be in a caloric surplus with optimum protein intake as muscle build by breaking of tissues and repairing. This happens in the presence of adequate protein intake. Whey protein supplements can help you complete the daily protein deficits which you cannot complete from the diet food. 3. Whey will cut fat - A Big NO, Whey is not a magic powder which can help you to cut fat or lose fat. Whey protein aids to fat loss as it's intake can help you complete your protein intake needs which help you build more muscle which in turn helps burn more calories and create a greater deficit. Protein also has a property of greater satiety and helps you feel fuller for longer resulting in less calorie intake. To lose fat you have to be on a caloric deficit diet I.e., eat below your total energy expenditure. 4. Effects on health - This has been discussed a lot in a lot many articles. Effects of whey on health, internal organs, body composition etc. I will discuss the general effects of whey protein on health. As discussed earlier, Whey is a byproduct of milk and is completely digestible and natural. However, people who are lactose intolerant should not prefer whey protein because it has lactose in it which can cause digestive issues. For such patients, there are new whey products which are healthy to have like plant-based whey, or lactose-free whey. Whey protein is one of the best sources of EAA’s (essential amino acids) which our body cannot produce and are to be taken from natural foods. Leucine is one of the EAA’s which are present in high quantity in whey supplements. Leucine is also said to be one of the important EAA’s for muscle protein synthesis. Take home message 🏠 Whey is neither a steroid nor a magic powder which can help you achieve your fitness goal. Whey protein is a dietary supplement which should be used just to complete daily protein requirement for individuals who cannot complete their protein intake from natural foods such as dairy, meat, eggs, fish etc. Whey is one of the best sources of complete proteins because of its complete amino acid profile. Whey is fast absorbing protein and is easily digestible. Anyone can have whey. People of all age groups. References 👇 1. Jay R. Hoffman & Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130 2. Krissansen GW (December 2007). "Emerging health properties of whey proteins and their clinical implications". J Am Coll Nutr. 26 (6): 713S–23S. PMID 18187438 3. Rieu I, Balage M, Sornet C, et al. (April 2007). "Increased availability of leucine with leucine-rich whey proteins improves postprandial muscle protein synthesis in aging rats". Nutrition. 23 (4): 323–31. PMID 17367997. 4. Ha E, Zemel MB (May 2003). "Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review)". J. Nutr. Biochem. 14 (5): 251–8. PMID 12832028. Cheers 👍 Yash Kaushik Nutrition Consultant @ SQUATS
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