The Recommended Dietary Allowance (RDA) created by the Institute of Medicine for protein is 0.8g per kilogram of body weight. Protein supplementation has become a popular way to ensure adequate protein intake. Although previously used almost exclusively by athletes and bodybuilders, recreational athletes and busy individuals who don't have time to eat four to six whole meals a day to meet protein needs now use protein powder as well. Whey protein has become the most common and widely available type of protein powder on the market and offers a variety of benefits. There are three types of whey protein: whey protein concentrate, whey protein isolate and hydrolyzed whey.
Inexpensive
Unlike some other types of protein, whey is not expensive. Whey protein concentrate is generally the cheapest and most widely available type of protein.
Convenience
Consuming adequate amounts of protein exclusively from whole foods can be difficult. Adding one or two additional protein shakes a day to a solid meal plan can be a quick way to cover daily protein requirements. In addition, protein shakes are portable.
Branched Chain Amino Acids
Whey is a naturally rich source of the Branched Chain Amino Acids (BCAA) leucine, isoleucine and valine. According to a study in the January 2006 edition of the Journal of Nutrition, BCAAs increase the rate of protein synthesis in the body and help build muscle after exercise. Consuming whey protein during the day and especially after exercise is an effective way to build and maintain lean muscle mass.
Fast Digesting
Compared to other slower-digesting protein types like casein, whey is quickly absorbed by the body. This quick absorption makes it ideal for after a workout, when muscle is fatigued and the body needs amino acids.
Low Fat, Low Carbohydrate
Whey protein is isolated from dairy sources and contains varying amounts of milk fat and lactose, a simple sugar. However, these trace amounts are small and do not contribute significant calories from carbohydrates and fat. Whey protein is a good isolated source of protein and a worthy addition to a low-carbohydrate or low-fat diet.
Fat Loss
Since whey protein powder is naturally low fat and low carbohydrate, it is a relatively low-calorie food, often containing between 100 to 150 calories per serving. In addition, protein helps to build muscle mass, which stimulates the metabolism and helps burn calories throughout the day.
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