Whey protein, working out and eating healthy for weight management

Be a factor in any weight management plan - what you eat, how much you eat and how often you exercise. Are balanced!

Whey protein for weight management

A study reported in the Journal of Nutrition showed that a high protein diet, exercise, weight and fat loss and increased blood fat levels, combined with better. Research also showed that high protein diets help people better control their appetite and calorie intake as protein helps you 

feel fuller longer.

Out of work for weight management

The American Heart Association (AHA), as little as 30 minutes a day to exercise, according to the risk of cardiovascular disease can reduce. Cardiovascular exercise each week to most experts recommend at least 150 minutes, so if you exercise 5 times per week for 30 minutes you are on the right track!

Healthy Eating for Weight Management

The exact number of calories each day, based on their age and level of physical activity and the benefits you lose or maintain your weight you are trying to eat. Your specific caloric needs and your doctor can talk about goals. No matter what your daily calorie needs, nutrient-rich foods, vitamins, minerals, fiber and other nutrients but are lower in calories, be sure to fill up on. Fruits, lean meats such foods that nourish your body needs can get it as vegetables, fish, whole grains, and nutrient-rich foods ...

Why You Need to Mix up Your Yogurt

Have you ever wondered why when you open the top of the yogurt as a thin layer of clear liquid can right? Some people pour liquids into the trash.

This is a big mistake.

You consume the nutritional benefits of yogurt you want to enjoy all, it is important to mix the liquid. That fluid is the liquid whey! Before pasteurized whey protein and is dried into a powder, it comes in liquid form. In that state, whey can be added to all kinds of products, including yogurt.

Page on our website for the benefit of whey protein are many reasons people should supplement your diet with whey protein lists. So, the next time you open a pack of yogurt and some liquid form, see Do not throw it away. Mix the liquid whey

Why You Should Choose Whey Over Other Protein Powders

There are a lot of different protein powders on the market today: whey protein, casein, pea protein, rice protein, soy protein and more. So, how do you choose the best protein powder for you? Well, there are positives and negatives to each of these types of protein powder. Let’s explore some of them.

Casein
Positive: Like whey protein, casein comes from milk and is made up of all nine essential amino acids. The body cannot produce essential amino acids on its own and must obtain them through food consumption.

Negative: According to the National Strength and Conditioning Association, casein is digested much slower than whey protein. Whey is known as a “fast-acting” protein that the body breaks down quickly while casein can be referred to as a “slow-acting” protein.

Pea Protein
Positive: Pea protein is great for vegans looking to increase their protein intake because, unlike casein and whey, it does not contain any animal products.

Negative: This protein source is deficient in the amino acid cysteine, so it is not considered a complete protein.

Rice Protein
Positive: Just like pea protein, rice is a vegan-friendly protein powder.

Negative: And just like pea protein, rice protein powder is also “low in certain amino acids – namely lysine,” according to Daily Burn. “This means that relying on rice protein powder as your sole source of protein likely isn’t a good idea.”

Soy Protein
Positive: Soybeans, unlike many other plant-based foods, are a complete source of protein and contain all of the essential amino acids.

Negative: According to Men’s Health, soy contains genistein and daidzein which are known as plant-produced estrogens that when consumed in high enough quantities can cause people to “experience gender-bending nightmares.”

The article also cites a 2005 Journal of Nutrition study that compared soy protein to casein. The study claims that “a significantly larger portion of soy is degraded to the waste product urea. Moreover, it contributes to less protein synthesis in the body.”

Whey Protein
Positive: Whey is a complete protein that contains all nine of the essential amino acids. As a fast-acting protein, it is also absorbed by the body very quickly.

Negative: Whey protein is a dairy product, so it is not for vegans. However, as this positive-negative exercise showed, it is the optimal supplement for just about anyone!

How Whey Comes from Milk and Transforms Into a Protein-Packed Powder

Long before whey turns into a powerful protein-packed powder, it’s a small but very important piece of what makes up cow milk. Cow milk is generally 3.3 percent protein and comprised of two different types of protein: whey and casein. Whey is about .6 percent of the milk, while casein accounts for roughly 2.7 percent.

Even though whey makes up less than 1 percent of cow milk’s constituents, it has a major impact on nutrition. Food scientists employ sophisticated techniques to remove whey from cow’s milk so that it can be used to create protein-fortified powders, bars, drinks, infant formulas and more. The process is complex and an essential component of cheese production. This is how whey goes from a miniscule component of milk to the nutritious protein powder you know and love.

Step one: Milk is transported in a refrigerated tank to a cheese-making facility.

Step two: The milk is pasteurized and then re-cooled.

At this point, the fluid is comprised of 80 percent casein and 20 percent whey.

Step three: Whey, in its original liquid form, is separated from the curds using special enzymes. From there, the casein is matured into various types of cheese.

Step four: Using sophisticated equipment, food scientists filter the liquid whey to remove fat, lactose, minerals and water.

Step five: This step can vary depending on the type of whey protein powder desired. The whey is either micro-filtrated to become whey protein concentrate or ultra-filtrated to make whey protein isolate. Some whey protein isolates contain zero grams of fat, lactose and carbohydrates after the ultra-filtration process. However, whey protein concentrate can yield all three of those components after a less exhaustive filtration procedure.

Related content: Which Whey Protein Is Lactose-Free? Types of Whey Protein Are Digested At Different Rates.

Step six: The liquid whey protein is spray dried into a powder.

Step seven: The powder is packaged for sale as a whey protein supplement or sent to food companies for the development of protein-rich products such as bars.

Step eight: People purchase whey protein powder or whey-protein-fortified products, consume them and reap the supplement’s many dietary benefits.

Whey protein’s a must pre-requisite for body builders

Whey is the Way to be… To get the desired result you just can’t overlook the workout regime or the entire diet or the whey protein. A good body to die for is a combination of all the aforementioned and not just one.

Following are the ways to consume it to get best results:

• Before workout take 10-20 grams of whey protein as it would enhance body endurance,stamina and would enable you the energy to sweat it out more.
• One must also take 20-40 grams of whey protein as soon as your out of bed. This will stop the muscle breakdown that took over night.
• You can also drink a 20-40 grams of whey shake as a snack between meals to increase muscle growth and inner strength.

As per Billy Simmonds (a world renowned body-builder and Mr Natural Universe in 2009) the whey protein not only helps in building strong muscles but also allows the body with much needed essential components that helps the body to attain a pumped up body. As it consists of amino acids which contemplates in building good muscles. Milk product like whey are intrinsic for body building.

Whey protein also leads to blood flow to other muscle tissue, which is another secret to its protein-synthesis. These proteins not only gives imperatives to our body to do a strenuous workout but also helps it retain it with much ease.

A new review found that consumption of 20–25 g of a whey protein helps to gain a chiselled body with much longevity, and also high-quality leucine-rich proteins, such as whey, may be particularly imperative for the elder people for the protein synthesis to occur.

It is learnt that whey protein before the workout not only enables the muscle tissue to work at it’s best in increasing the muscles at exhaustion of workout.

It also gives the individual the weight loss and well healthy body at the cost of consumption of just whey. Whey protein’s the best supplement to offer. It not only increases the body potential pushed to it’s limit but also gives it a new found energy to do the maximum workout hours.

When one thinks of “whey protein” instantly the idea of body building pop’s up as it has to do with generation of muscles. These proteins are essential not only for mere “body building” but also for keeping deadly diseases like HIV, cancer at bay (as per studies).

Conclusion

Whey proteins are in abundance in today’s time. You just need to choose out of the lot as to which one to go with given it’s composition and other details.A very crucial supplement that leads to generation of strong muscle tissue along with the immunity and endurance power simultaneously. According to Jim Stoppani ( a PHd in body building and mass muscle expert) whey protein needs to be consumed along with the daily workout like a religion to get the best results......

Use of whey protein- pre workout and post workout recovery

Everyone who has been lifting weights for some time have inevitably heard – and most likely bought into – a lot of the gym talk and magazine wisdom surrounding training and diet. Besides learning that eating every other hour and completely devastating every muscle group once a week is the optimal way to go for muscle growth, new strength trainees usually hear about the “anabolic window” that opens up after a workout and the boost in protein synthesis and muscle growth that occur if you consume fast-absorbable protein directly after your last set. It doesn’t matter whether you’re hungry or not, just getting it down is the priority.

When people ask us “when is the best time to take whey protein“, it’s hard to give a short and simple answer. There are optimal times to take whey protein depending on your training goals. Whether you want to increase muscle mass, lower body fat or just recover from sport and training, this will affect the best time to take your whey protein shakes.

A whey protein shake pre-workout is imperative in creating a positive nitrogen balance in the body. This is necessary to stimulate protein synthesis and increase muscle mass. Protein is the fundamental block of new muscle growth. Research has found that protein synthesis is increased when whey protein were taken ‘immediately before resistance exercise’. For this reason try including 25-35 grams of whey protein as the basis for your pre workout shake.

“Listen to your body”. This must be your mantra, to take due care of your body in order to fetch optimum results.

Post-workout protein is vital, especially if you haven’t eaten anything for hours. Aim for 20-50 grams of protein after each workout depending on your body weight. Most women will do fine with 20 grams, while men should aim for the upper range.

Whey protein is the most popular and most sought after protein supplements, and for good reason: It’s convenient, easy to mix, and it offers a rapid absorption rate that’s perfect after a tough training session. Don’t merely go for taste or cost.
Invest in quality and quantity as far as whey isolate is concerned to see a difference.

Consuming at least 10 grams of whey protein after working out seems to help increase muscle mass. A review published in a 2009 edition of the “Journal of the Canadian Chiropractic Association” notes consuming 10 to 25 grams of protein after exercise stimulates protein synthesis. The 2007 study published in “Applied Physiology, Nutrition and Metabolism” suggests sports drinks containing 10 grams of whey protein plus 21 grams of carbohydrates increase muscle protein synthesis after strength-training exercises.
Therefore, consumption of whey protein before and after workout certainly gives you all the benefits that you desire for your body.

What are the Benefits of Taking Whey Protein Before Bed ?

Whey protein is the go-to choice for all fitness enthusiast and gym rats, who wish to live a relatively

healthy lifestyle and build muscles. All those health aficionados, who are aware of the importance of protein want to incorporate Whey in their diet but, what many may not know is the proper use of protein timing.

Have you ever thought of using whey protein as a pre-bedtime supplement? We all know, casein is the most common option, but what about whey? Is    whey protein a good alternative? Let’s have a closer look!

Benefits of Whey before Bed:

Aids in Burning Fat

Taking in a serving of whey protein before bed raise your amino acid profile which in turn raises your core body temperature, thereby raising your metabolism to process the incoming calories, and thus aids in burning some fat even as you sleep . Must be cautious with this however, and not take in excess calories when body is in recovery mode.

Boosts Energy

When you have worked those muscles too often and too intensely, your ATP i.e your energy supply is depleted. Whey protein then raises these ATP levels and restores your energy that you will feel in the morning, waking up more refreshed and well rested.

Helps in Recovery

Whey protein before bed plays an important role in overall recovery. Although, casein is the best alternative for an evening protein, whey helps in better recovery. Whey protein, contains all the essential amino acids that you require in your daily diet, specially when you are building muscle. The branched-chain amino acids isoleucine, leucine and valine get assimilated into your muscle quite fast, as they do not require metabolism by your liver, unlike non-branched-chain amino acids. Since your body repairs and builds muscle tissue when it is at complete rest, consuming whey protein before you go to bed fuel your muscles and sparks recovery.

Maintain Muscle Mass

As you give your body ample amount of amino acids, you ensure that it gets enough protein needed to build muscle. Hence, high protein consumption encourages the growth and maintenance of muscle mass, rather than allowing your body to break down muscle cells for energy.

Cost Effective

Nevertheless, the cost of buying whey protein powder is considerably cheaper than buying casein protein powder.

Potential Drawbacks of taking Whey before bed:

Now come to the downside of taking whey protein before bed, something you need to know before you start taking whey at night.

Fast-Digesting

Whey protein is generally taken after a workout when your glycogen levels are drained and the muscle fibers have been broken down to shreds. This is a perfect time for this fast absorbing and quick digesting protein, as it will get into the blood stream rapidly and transport the nutrients to the appropriate cells. When your body is at rest, whey protein does not feed your body properly all through the night because it takes up the nutrients too quickly. Comparatively, in this case casein is a better choice, as it is slow-digesting and keeps your body safe from falling into a catabolic state through out the night.

Spike Insulin Levels

Like carb such as white potatoes over brown rice or sweet potatoes, a quick protein can also cause a spike in the insulin levels. Insulin is directly related to weight gain and mainly fat storage. Keeping your insulin levels steady is necessary to maintain and achieve a substantial fat loss, specially during the night. Whey protein despite the fact that it has numerous weight loss benefits, it can be related to weight gain when taken without care.

Raises Blood Sugar

Whey protein is basically a post-workout supplement, and most of them contain some simple sugars. Raising your blood sugar right before when there is no time to burn off any extra calories is not the right choice. Blood sugar, like raising your insulin levels, is directly associated to fat gain and storage of fat cells when not able to burn through the calories.

Take-Home Message

Whey protein is highly recommended in your supplement stack but taking it just before going to bed might not be the best thing to do. It will give you a slight energy boost for the morning and could possibly foster some fat loss; However, you can’t just overlook the cons. Though nutrient timing matters for optimal fitness, the quality of your nutrition is equally critical in achieving your fitness goals. That is to say, consuming high-quality protein such as whey is imperative for building muscle, no matter what time of day you take it.