The popular trend for men and women in this era is exercising for health, weight loss and muscle building. Not only men who work out to achieve lean figure with strong six-pack muscles, most new gen women also exercise strenuously to get beautiful muscles. Did you know that only an exercise can’t deliver expecting and visible results if you want to build more muscle mass such as six-pack abdominal muscles, triceps muscles, and leg muscles? Your body needs protein to build muscles and to lose weight. Consuming enough protein will make you feel full but daily protein intake from food such as meat, egg, and milk, may not be sufficient to build good muscles. That’s why professional exercisers or athletes love to take protein supplements. One of the popular supplements is Whey protein which helps reduce weight alongside exercise to build muscles. Here, we will explore what Whey protein is all about and how it can create your perfect body shape.

What is Whey Protein?

Whey protein is a source of high-quality protein, containing essential amino acids extracted from cow milk by leaving out carbohydrates and fat, and only pure protein remains, and then passing through the dry process to obtain a powder. Whey protein is long-lasting, digestible, easy to mix and the body can absorb it rapidly. The health concern is currently one of the most-admired trends so people exercise more. Whey protein has made great sales because it repairs and builds muscles, and the result is rapidly visible. The amino acids in Whey protein enhance your muscle fitness, increase immunity, fight against bacteria in the digestive tract, and stimulate hormone (Leptin) that reduces appetite and makes us feel full so we can stay away from obesity.

How many types are Whey proteins? 

There are 3 different types of Whey Protein in the market.

1. Whey Protein Concentrate (WPC):  Consists of 70-80% protein concentrate in light cream powder with natural milky flavor and contains 20 types of amino acids including 8 essential amino acids that body can’t build. WPC helps grow larger muscles, prevents infection, and strengthens the immune system.
   
   
2. Whey Protein Isolate (WPI) – Produced by passing Whey Protein Concentrate through the additive manufacturing process to make protein over 90% concentrated. WPI is a light cream powder and has a natural milky flavor.
   
   
3. Whey Protein Hydrolyzed (WPH): It’s the Whey Protein type 1 and 2 that is developed under hydrolyzed process which digests big molecules of Whey Protein into peptides and can create as much as 100% pure protein. Scientific evidence states that our body can best absorb Whey Protein in peptide form.

How much Whey Protein do exercisers need for building muscles?

As known that Whey protein is popular among muscle builders. People normally need 1 gram of protein per 1 kg weight per day but those who exercise strenuously like weightlifting, bodybuilding, will need 1.2-1.8 grams of protein per 1 kg weight per day. That’s why Whey Protein becomes the easiest and safest choice as it’s a good source of essential amino acids, strengthens muscles and protects them from atrophy while stop exercising, improves exercise tolerance, reduces fatigue and injury. Presently, Whey Protein is no longer limited to muscle builders but it fits all exercise lovers as it repairs worn-out parts of the body, and is also appropriate for the elderly and those who are underweight control.

Calculation of how much Protein your body needs

Take your bodyweight x 1.2-1.8 (depending on the degree of exercise, for non-exercise x 1.2, for strenuous exercise x 1.8), for example; A woman office worker who weighs 55 kg and can’t manage time to exercise, calculated by 55 x 1.2 = 66. That means she needs 66 grams of protein per day.

How to consume Whey Protein effectively

Whey Protein is actually like other natural food but it’s processed to increase concentration and for easy consumption. Whey Protein is a type of milk that strengthens our body more than regular milk but it’s not a medication. There is no limit to take Whey Protein. You can consume it as you like the same as general food anytime. 

To get the best results, consume at least 20-30 grams of Whey Protein per day to develop the Hyperaminoacidemia condition for boosting protein production in your body. Those who take Whey Protein bit by bit about 5 grams each, will not get results as much as regular intake because Hyperaminoacidemia is not built so the body is not stimulated to get protein synthesis completely as some parts may be taken or discarded.

For those who want to consume Whey Protein more than 40-50 grams per day, you should split it to several meals and take it 20-30 grams per meal so your body will get protein all day. The body can’t absorb all protein if you take it over 40 grams per meal. Anyway, the amount of intake per day is not fixed. It’s up to an individual and basically depends on your weight and goal. The best consumption is 20-30 grams per day.

How to consume Whey Protein?

Whey protein can be mixed with water, juice, or water blended with carbohydrates like Glucose. Some people may make smoothies from Whey Protein and juice. A study found that Whey Protein is efficient when mixed with carbohydrate and drink it after working out, and it delivers better result than mix with water. Use water at room temperature or cold water with Whey Protein. Don’t use hot water as protein may be coagulated and doesn’t provide a smooth taste.

What is the best time to consume Whey Protein? 

Whey Protein is the most active when the amino acid in your body is low.

Wake-up time: It’s the period that our body rests long without nutrients feeding. If you take Whey Protein at this time, it’ll absorb into your body better than other times as the stomach is still empty. It’ll also protect against muscle breakdown.

After working out: This is the most important period because our body can rest after strenuous muscle training. If you take Whey Protein at this time, your body will absorb it well and then build and repair worn-out parts of your body faster.

Before bedtime: This is as important a period as other times because our body is relaxing so it needs protein to repair torn muscles due to an all-day workout, and there’ll be enough protein to restore our body while sleeping. 

Hungry time: It’s the period that our body is lacking some nutrients. If you want to take Whey Protein at this time, you may make smoothies with a mixture of protein and fresh fruits as it’s easy and quick.

How to consume Whey Protein with regular meals for a better shape

Most people take Whey Protein with regular meals for a healthy body and weight loss. Consuming 5 food groups allows the body to burn fat more effectively so we can consume regular meals alongside Whey Protein without side effects. Our body will get beneficial and essential nutrients when we consume enough nutritional food with Whey Protein. However, don’t substitute Whey Protein with regular meals as it’s only a supplement to help us lose weight and build muscles. To obtain optimal health, we need sufficient 5 food groups to stay strong, healthy, and our body won’t get hurt.
 

To take care of ourselves early by consuming 5 food groups with essential supplement products, regular exercising, and getting enough sleep will boost our body, slow down aging and keep us away from diseases. For health protection, applying for health insurance will help us live happily with no anxiety. No matter how well we take good care of ourselves, we may be at risk of some diseases. SCB offers various types of health insurance to suit your needs. Please see the detail a thttps://www.scb.co.th/th/personal-banking/insurance/health-expense-insurance.html

Reference

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