Whey protein
The most studied supplement in the fitness industry, but why? First, we need to understand the 3 different types of Whey:
Whey protein concentrate - contains low levels of fats and carbs. The percentage of protein in whey concentrate depends on how concentrated it is. There can be a big difference between low concentrated vs high concentrated, ranging anywhere between 30% protein and even up to 90%.
Whey protein isolate - is even more processed to remove all the fats and lactose. This process can get the protein (usually) up to at least 90 percent protein.
Whey protein hydrolysate - is the closest thing to a “predigested” form of protein. This is because it's already undergone the process necessary for the body to absorb protein.
The 2 most popular Whey products you will find among shopping aisles are Concentrate and Isolate. Mainly because it's cheaper for companies to make, which in turn, make the product more affordable for you and me. But just remember, you get what you pay for. But why would someone even need to consider taking whey protein?
In 5 Must-Do's for Fat Loss we discussed how important protein is for the body. Once you figure out your protein goal using TDEE Calculator , if you find that number of grams is too hard to reach, having a protein shake to chug down is much easier (and faster for your body to get its nutrients) than cooking, eating, and digesting whole foods. But we have to remember, this is the responsibility of any supplement: to fill the gap that your regular diet of whole foods can't.
Before you go out and grab any old tub of protein and shovel it in your mouth, let's consider pros and cons to make sure it's the best option for you.
RISKS: Whey is derived from dairy, so an obvious caveat is if someone has any kind of dairy allergy, they should try dairy-free proteins instead.
Otherwise, according to Medical News Daily some people have reported to experience headaches, nausea, stomach cramps, and lack of appetite. In my experience, most people who feel any kind of gut discomfort feel better using a plant-based protein.
BENEFITS: The same Medical News Daily article also reports that protein (in general, remember Whey protein is only a form of protein, usually used as a meal replacement) can aid in weight loss, lowering cholesterol, improving immune response against asthma, and reducing blood pressure.
If whey protein still seems to be the right fit, the two best times of the day to drink a shake are either right after a workout or before bed. You see, there's a sensitive chunk of time after your workout when your body is most receptive for nutrients. This is called the Anabolic Window. For the average person, this time period is varied between 20-40 minutes. If you can imagine, drinking a shake is a lot less time consuming and more efficient than finding whole foods right after a workout.
I'm sure you're wondering why on earth someone would take in "empty calories" before bed. Well first, we need to stop assuming protein calories can be wasted, but that's a whole other can of worms.
Our bodies are recovering the most when we sleep and if our muscle needs protein to recover, why wouldn't we grant more into our system to use during prime recovery? Protein also has a higher thermic effect, meaning your body literally burns more calories to digest protein vs carbs and fats.
You can find whey protein in powder form or in pre-made cartons or bottles for a convenient grab'n'go approach. I always have a powder in my gym bag ready to scoop after a good workout and my wife and I rarely have a fridge without ready-to-drink protein bottled on the top shelf. They're lifesavers when it comes to busy schedules and kids. Some health clubs even have smoothie bars that blend up even better post workout smoothies with added carbs and fats from fruits, veggies, and more!
Don't hesitate to share your own experience with whey protein and ask any questions. DRINK UP!
-LS
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