Whey protein is derived from whole milk, and extracted during the process in which milk is turned to cheese. It is used by active and sedentary people of all ages to either supplement a high protein diet or assist in meeting a general recommended daily intake. Because of its relatively inexpensive cost and ease of digestion, whey is considered to be the gold standard of proteins today.
Considerations
Current U.S. Department of Agriculture daily protein recommendations vary considerably depending on your activity level. If you live a sedentary lifestyle, you should be eating 0.4g of protein for every pound of body weight. If you have an active life, meaning you walk or run at least three miles every day, you need twice that amount. If you don't naturally meet those requirements through your daily meals, make up the difference in your protein intake with whey shakes throughout the day.
Intake Method
Whey protein powder can be mixed any number of ways with a liquid. The instructions posted on your whey container will most likely inform you that the "best" method is to mix the whey with ice cold water using only a spoon. Other options, however, can improve the taste as well as provide you with other nutrients other than just protein. Whey powder can be mixed into a smoothie that includes fruits or yogurt. Whey powder can be put into a blender with milk or soy milk and ice to give it more of a milkshake appeal. You can also mix whey powder in with your breakfast oatmeal.
Effects
Muscles require regular exercise paired with protein to maintain or increase their size. The most effective form of exercise to grow muscle is intense resistance training that results in maximum muscle contraction. For three to seven days post-resistance training, your muscles re-grow using the protein that you eat on a daily. If you weigh 160 lb., you should eat nearly 130g of protein daily. Even if you eat five medium-size meals per day, that's a lot of protein to pack into regular food. Supplemental whey protein shakes can be a catalyst for muscle gain in these cases.
Benefits
Eating whey protein shakes daily can not only help increase muscle mass through resistance training, it can also help boost the immune system of cancer patients. Cancer patients often have impaired immune systems because of radiation and chemotherapy. Whey protein is rich in the amino acid cysteine, which boosts the immune system by raising glutathione levels.
Warning
Always check the label ingredients before purchasing and eating a whey protein powder product. Whey protein is derived from milk, thus powders will occasionally contain lactose or traces of lactose.
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