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Whey Protein Facts
Whey proteins are not something new - they have been available for hundreds of years. It has only been during the
last 15 - 20 years however, that the true potential of whey proteins has become known. This awareness has led to an
increase in research activity to identify all the benefits whey proteins provide to the human body.
Why
Does The Body Need Protein?
Protein is a nutrient made up of amino acids. There are two
types of amino acids. Non-essential Amino Acids can usually be synthesized by a healthy body from the foods that we eat
each day. The Essential Amino Acids however, must be obtained through the daily diet.
Protein has a number of important roles in the body, including:
1. Repair of body cells
2. Build and repair muscles and bones
3. Provide a source of energy
4. Regulate many important metabolic processes in the body
Sports nutrition products and infant formulas often use hydrolyzed whey protein for these reasons. A recent clinical
study also found that a specific type of hydrolyzed whey protein was helpful in lowering blood pressure.
Sources
There are many sources of information about whey proteins, but it
can be a challenge to separate out the facts from the
fiction.
Of the many protein sources out there, whey protein is the
ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Whey
proteins are high quality and nutritious dairy proteins. Milk contains two primary proteins: casein and whey protein.
When cheese is produced the liquid whey separates from the 'curd' or casein. The whey proteins are then separated from
the liquid whey and purified to various concentrations of whey protein. Protein can also be found in a variety of
foods--mainly meats, such as fish, beef and chicken.
Dairy products as well as eggs, cottage cheese, soy and vegetable
protein also contain good amounts of protein. Nevertheless, none of these sources compares in quality or ease of use
like whey protein. Whey protein has the highest value in providing branched-chain amino acids, which result in
building and retaining muscle tissue.
Use in Athletics
Whey protein is a high quality, complete protein and a rich
source of branched chain amino acids and essential amino acids. These are important for individuals who are involved
in sports, exercise, or do resistance training. The requirement for branched chain amino acids increases during
exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver,
like other amino acids. Low levels of branched chain amino acids may contribute to fatigue and they should be replaced
within 2 hours or less following exercise. Many athletes often take one-half of their whey protein drink before
exercise to help optimize their workout. Whey protein also helps to repair and rebuild lean muscle tissue that is
broken down by exercise.
What does it do and what scientific studies give evidence to
support this?
Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary
building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows
the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They
have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the
right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly
enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune
system according to documented scientific research. Whey protein also plays a role as an antioxidant and an immune
system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent
muscle building.
Who needs it and what are some symptoms of deficiency?
Whey protein is very, very important for bodybuilders, dieters, and shoot, just about everybody! Since athletes and
bodybuilders work out often, protein levels become depleted. By being a direct precursor to building muscle and essential
amino acids, such as glutamine (a muscle enhancer, endurance builder, and muscle deterioration reducer), the content from
high quality whey protein not only can, but will help one's muscles recover and grow faster by bring up the levels of
protein. With dieting and those wishing to lose some extra fat, whey protein can be very useful because a good intake
of protein balances blood sugar levels, while carbohydrates cause blood sugar levels to fluctuate. When the blood sugar
levels stay balanced, one is not as prone to rampant eating and has more energy and greater fat loss. Whey protein
allows a person to control his or her diet effectively. Most people who want to change their body for the better could
benefit from whey protein supplementation; however, since protein is naturally found in many food items deficiency is
usually not a problem.
How much should be taken? Are there any side effects?
Training athletes often consume 25 grams of whey protein per day. Bodybuilders who want serious gains (and are burning
serious calories), generally consume 150 grams per day. Extremely high doses of whey protein is not recommended, as
this will cause the body's liver to be overloaded and you won't get the same benefits as with a consistent lower
amount taken three to five times per day.
Consuming
Protein Supplements Can Help Deter the Effects of Overtraining!
Protein intake of approx. 0.88 grams per pound of body weight
resulted in increased prevention of overtraining. This study
was conducted at Ball State University on 17 weight-trained
men. They were put on a four week "overtraining"
program were they did 8-12 rep maxes for three sets, eight
exercises for the first two weeks, then five sets, five
exercises for 3-5 rep maxes for the next two weeks. The men
were chosen to receive either an amino acid supplement or a
placebo for the duration of the four weeks (0.88 grams/lb
body weight/day). Those that were given the amino acids had measurable
positive changes in total testosterone, the ratio of
testosterone to the protein that transports it, and
hemoglobin compared to those given a placebo. This appears
to prove that adequate protein consumption is the key to
making gains! Be sure to get enough (approx. 1gram per lb. of body weight).
Protein
Taken With Carbs is Better than Protein Alone for Building Muscle!
This study, conducted at University of Texas Medical Branch,
measured the amount of uptake of the amino acid L-phenylalanine into healthy leg muscle tissue in one of three protein
shakes. The shakes were consumed one and two hours after intense leg training and provided about 6 grams of protein,
34 grams of carbs, or both per shake for a 150 bodybuilder.
The L-phenylalanine uptake in the protein and carb shake was
measured as being three times higher than the carb shake and
roughly twice as great as the amino shake! So, there you have it! As you know, the postworkout shake is the most
critical meal for your increased anabolism. Make sure you're
getting some carbs in your postworkout shake for best results!
Protein Nutrition
Don't let anyone ever tell you that protein isn't the most
important nutrient to a bodybuilder. Carbs do the actual building, fats make hormones. But what do you suppose these
things would do in the body without enough building blocks
to make new tissue or maintain it? The standard recommendation for carbs for instance is 60 percent of your
diet, but for those of us consuming 250 grams or more of protein, this is often impossible to accommodate and stay
within our calorie limit. So 50 percent will do you just fine. It's important to maintain a positive nitrogen balance
throughout the day, so it's essential to spread your protein intake over the entire day. The standard equation is easy:
take your weight in pounds and multiply it with 1 or 1.5, so that's 200-300 grams of protein daily for a 200 pound
bodybuilder. Now divide this by the number of meals you take in a day. If you eat 5 meals, that comes down to 40-60 grams
of protein per meal. If you eat 8 meals that's 25-37 grams per meal.
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