One of the advantages of whey protein is that it absorbs much faster than most other types of protein, such as casein or egg. This makes it an ideal choice for a post-workout drink because muscles need a good amount of high-quality protein during this time to help repair, build and maintain lean muscle mass.
Background
Whey protein is a byproduct of the cheese-making process. This liquid byproduct is dried and packaged as whey protein. According to University of Illinois McKinley Health Center, it is 20 percent of the total milk protein content with the remaining 80 percent being casein protein. McKinley also states whey protein features the highest biological value of any protein, meaning it is absorbed and utilized faster and more efficiently than any other protein.
Absorption Rate
Pro bodybuilder Eric Satterwhite of Bodybuilding.com says whey protein is an ideal choice for post-workout nutrition. He points out whey starts promoting protein and muscle synthesis -- muscle growth -- within about 20 minutes of consuming it. Within 20 to 40 minutes, the whey has reached its maximum effectiveness, and after an hour the whey has been fully absorbed and utilized by the body. This is about three to four times faster than the absorption of casein protein, according to Satterwhite.
Amount
Your body can only absorb so much whey protein at one time. Consuming beyond the recommended amount will not lead to greater strength gains. In fact, it can lead to unwanted weight gain due to increased caloric intake. According to McKinley Health Center, the average adult can consume 20 to 25 g of protein per day for weight management and muscle maintenance purposes. Strength-training athletes may need 40 to 50 g of whey protein per day due to the increased energy requirements.
Safety
McKinley Health Center says whey protein is generally recognized as safe for most healthy adults to consume as directed. However, whey protein supplements are not regulated by the U.S. Food and Drug Administration, so you should consult your doctor before taking them. If you are lactose intolerant or suffer from any type of milk allergy, whey protein may cause stomach discomfort or other minor symptoms. Whey protein isolate -- a type of whey protein -- may provide relief due to the fact it's much more concentrated and most of the lactose is removed.
Member Comments