If you've ever consumed whole milk, you've had whey protein. In the past half-century whey has been used as a muscle growth supplement for weight lifters and athletes. The regular intake of whey protein throughout the day has become a staple in the diet for those who wish to increase muscle growth and recovery.
Origins and Options
Milk contains two different kinds of proteins: whey and casein. Whey protein makes up approximately 80 percent of the protein in milk, while casein makes up the remaining 20 percent. When milk is turned to cheese, whey protein is removed entirely leaving only casein. Aa large number of whey protein powders and bars are available on the market. The powders range in whey percentage, typically running from 95 percent whey with a few ingredients mixed in, to 100 percent pure whey. They also vary in taste, coming in a plethora of different flavors, from cookies and cream to strawberry shortcake.
Considerations
The amount of whey involved in your diet will depend on a few factors. Your weight and the intensity of your workouts are the two main contributors. According to the National Council on Strength and Fitness, to promote the process of muscle growth an active person can eat as much as 1.6 grams of protein per every kilogram of body fat each day. That means if you weigh 150 lbs., you can eat up to 108 grams of protein every day.
Function
Whey intake needs to be spaced out throughout the day and taken at the most opportune times. When you are going through an intense workout, your muscle fibers are literally being damaged. When the workout is complete, your body sends satellite cells from between your basal lamina and your plasma membrane to repair and re-grow these muscle tissues. This repair and re-growth process usually takes between one and three days, but, according to Dr. John Berardi, the former trainer for the Canadian Olympic team, for some people the process can take as long as seven days. The introduction of whey protein throughout the day helps this process work more efficiently.
Time Frame
Whey protein contains a high amount of branched-chain amino acids. These amino acids are essential to your body and its ability to retain muscle and grow new muscle. Whey protein is fast digesting, sometimes taking less than an hour to completely enter the body's system. This allows muscles to absorb these amino acids as quickly as possible following an intense resistance-training program.
Warning
Eating your maximum amount of whey protein should only be done on a daily basis if you are participating in physically intense workouts several times per week. The latest USDA guidelines state that an active person is one who partakes in a physical activity the equivalent of walking 3 miles per day at 3 to 4 miles per hour. If you increase your calorie intake by eating a large amount of whey without exercising, you run the risk of expanding your waist size with unwanted flab.
Member Comments