Not all proteins are created equal. Some forms of protein, such as whey, are better than others.

 

Whey protein contains a wide range of essential amino acids, which are quickly absorbed by the body. Many studies show it can help you increase strength, gain muscle, and significantly reduce body fat.

However, whey is more than just protein. It contains many other nutrients, some with powerful biological effects. In fact, it is one of the most researched dietary supplements in the world.

Here's a detailed article on whey protein - what it is, how it works and how it can help you achieve your fitness and health goals.

 

1. What is Whey Protein?

Whey powder (also known as Whey protein, Whey protein, Whey protein powder) is actually a mixture of proteins isolated from whey - the fat part is separated during the cheese-making process. To put it more easily, there are two main types of protein in milk: casein (accounting for 80%) and Whey (accounting for 20%).

After the cheese production process, the by-product is Whey which will go through many different processing steps to become Whey protein. Whey proteins by their very nature do not have a delicious taste, so people often add chocolate, strawberry, or vanilla powder to them to enhance the flavor.

Drinking whey protein is a very convenient solution to add about 25 -50 grams of protein to the body every day. This is very important for bodybuilders, fitness enthusiasts, as well as those who need to lose weight or simply lack protein in their diet.

Most commercially available whey proteins taste pretty good and can be used to add to healthy dishes like smoothies.

 

2. Types of Whey Protein

Thanks to the benefits of Whey, it is divided into 3 types:

• Whey Protein Concentrate

• Whey Protein Isolate

• Whey Protein Hydrolysate

 

Whey Protein Concentrate

This powder is made from the first filtration step in the production of pure Whey Protein. Contains about 70-80% of Protein, the rest is carbohydrates (Lactose) and fat.

This is a cheap protein, containing a lot of lactose. If you are lactose sensitive then you should consider this line further.

 

Whey Protein Isolate

This Whey Powder is created from the process of filtering the remaining concentrates into a powder containing about 90% Protein, the rest is very little Carbohydrate (Lactose) and fat. This is a pretty good choice if you don't want to absorb too much Lactose.

This line has added a process to separate the residues that are not good such as fat, sugar. This is a fast-absorbing pure whey line, but the price will be a bit more expensive.

 

Whey Protein Hydrolysate

This is a powder made from shorter chains of amino acids. Some theories hydrolyze helps with faster digestion and absorption.

This is the type of Whey with the highest biological value, the easiest to digest.

Another type of Whey that is also popular on the market is Whey Protein Blend (synthetic whey). Usually, it is a mixture of two lines of whey protein isolate and whey protein concentrate. Manufacturers create whey blends to have a higher quality of protein than whey concentrate. While the price is cheaper than whey isolate.

 

3. Effect of Whey Protein on health and muscle

3.1 Abundant source of protein

Whey powder is always considered a super-rich source of protein. If making a comparison between Whey powder and common protein foods, this powder always prevails. Not only that but Whey protein can also be digested and absorbed into the body extremely quickly.

In addition, Whey protein also contains extremely few impurities, helping you to avoid excess substances.

3.2 Provides Essential Amino Acids

Whey is a complete source of protein, it helps us provide all 9 essential amino acids such as Lysine, Histidine, Isoleucine, ... amino acids you cannot produce by yourself but must be obtained from food. external products.

However, getting enough protein just through eating is very difficult. Especially, if you are a gym person, this need is even higher.

3.3 Fat loss

Whey protein has been shown to support fat burning, help you feel less hungry, and speed up your metabolism. This will help your body burn more calories.

3.4 Healing

Whey protein powder is very beneficial for the recovery process for people with burns or those with chronic wounds.

3.5 Increase muscle mass and strength

If someone asked what the effect of Whey is, surely many people will immediately think of increasing muscle mass and strength. This is also the reason that athletes or gym lovers often use whey protein. Whey protein has the effect of supporting muscle growth for the following reasons:

• Whey can absorb quickly, helping the body to be provided with protein when needed.

• Whey is a rich source of protein and these proteins play a huge role in muscle growth.

• Whey powder increases the release of anabolic hormones that help stimulate muscle growth.

• Whey protein is also rich in leucine - an amino acid that stimulates muscle protein synthesis at the molecular and genetic levels.

 

4. How to use Whey Powder to Gain Muscle Effectively

Usually, many of you will think that using the best product will be the most effective. It's not entirely correct. Because you should choose the right product for your body and needs.

If you just want to gain muscle at a moderate level, you should choose a product with medium protein content. If your body is growing, your protein needs are higher. At this point, you should choose products that provide more protein.

If you want to use the purest, fastest-absorbing whey product without worrying about the price, then choose the Hydrolysate category.

Another note you should note is that not every increase in the dose of whey will quickly gain muscle. With each product, the manufacturer has to research very carefully about the amount needed for the body to consume, so it is very clearly specified in each serving. You need to read the user manual carefully and follow it properly. However, unless you are using it for the first time. If you are afraid that your body will not get used to it, you should reduce the dose and then gradually increase it until the instructions are correct.

About time to use: The best time to use the product is before and after exercise. Details will be found in the user manual of each product. You need to read carefully.

User object: Children under 12 should not use Whey because the body is in the development stage. Pregnant and lactating women should not use. People who are using medicines should also not drink Whey because it is easy to cause conflicts between ingredients.

Whey protein is a source of nutrients to help our body gain muscle, lose fat, and have many other benefits, but we still need to know how to use whey protein effectively, not overdoing it because it can affect health. You should carefully read the instructions written on the Whey Protein products to ensure the correct dosage and is suitable for your body.

You should remember that to gain muscle successfully, 70% depends on daily nutrition. The remaining 30% is due to you adding Whey Protein.

That's why never skip a meal. Enough 3 main meals and snacks spread throughout the day.

Conclusion

        All of us know the importance of exercise for the body. Not only helps prevent many diseases, strengthen bones and joints, strengthen the immune system, keep the heart-healthy, but also supports metabolism and better absorption of nutrients. Then the body will be much healthier.

Although the pressure of work, study,... keeps you busy. But try to spend 30 minutes a day going to the gym or practicing sports.