5 best whey protein powders

Filed in: Milk.

For those who try to get fit and burn fat, serum protein It can be an invaluable addition to your healthy diet, but before adding this supplement to your daily routine, it is important to understand where it comes from, how much should be consumed and its possible effects on health.

What is Whey Protein?

Whey protein, like many other forms of protein, contains valuable amino acids and can act as a material for muscle growth. However, many people assume that all proteins are the same, but this simply is not true. Whey protein is considered one of the best forms of protein because it is a to complete protein. [1] It is considered to contain all the amino acids that the body needs.

Whey protein has also been widely studied in recent decades. Whey protein is a protein that is derived from Milk, which contains two types of proteins: casein and whey. Serum is the liquid element of milk that can be separated during the production of cheese. When key enzymes are added, it causes the fatty portions of the milk to separate into the solid portions that can be turned into cheese. The fluid that is left behind is called serum. This liquid is pasteurized, dehydrated and converted into a powder, which is commonly sold as a supplement.

This highly processed and dehydrated powder can be consumed in various forms, usually in nutritional shakes or exercises drinks. Due to the unpleasant taste of whey protein, artificial flavors are usually added. Whey protein is particularly high in branched-chain amino acids (BCAA), such as cysteine ​​and leucine. [2] These key amino acids can have a significant impact on various parts of the body and elements of general health. In addition, the bioavailability of the amino acids in the whey protein is very high, with a biological value score of about 100. This means that the proteins are easily digestible and are available for use within the body.

How to take whey protein?

It is important to remember that proteins should be consumed every day, and experts recommend between 1 and 2 grams of protein per kilogram of body weight. Therefore, most people require between 60 and 120 grams of protein per day, depending on their body weight.

Serum protein serving sizes tend to be measured in "scoops", but that is not standardized throughout the industry, and different brands or products can provide a different amount of protein, from 12 grams of protein per tablespoon to 22 grams. or more. Depending on the amount of protein you need, pay close attention to the details of your powder packaging to know what is the right amount for you.

There's also three main types of whey protein: isolated, concentrated, and hydrolyze. [3] The isolated protein contains 90% protein or more, and tends to lack excess carbohydrates or fat The concentrated protein has between 70 and 80% of proteins, but offers something natural. sugars and the fats. The hydrolyzate is a protein that has been previously digested (hydrolyzed), so the body can absorb it much faster, but this usually causes a significant increase in insulin levels.

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In terms of whey protein powder consumption, the most popular methods include mixing it with milk or water. Certain whey protein powders tend to be thicker when mixed with milk, which can make it unpleasant to drink, so many people prefer to mix the powder with water, which seems to be better. Water also does not have calories, fat or carbohydrates, all of which can be provided by milk. If you are taking care with your calorie intake, water may be a better option. That said, milk too. delivery small quantities of calcium, vitamin D, potassium Y match, which have many benefits for the body. [4]

Health benefits of whey protein

There are many reasons to use whey protein powder for health, including its ability to help weightloss, gain muscle mass, increase the antioxidant levels, protect your heart Health, decrease the time of recovery and repair and strengthen the immune system, among others.

Weightloss

Whey protein not only gives you an energetic boost that can facilitate your workout, but it has also been shown to suppress the production of ghrelin, the "hunger" hormone in your body that presses you to reach another snack between meals. [5] This combination of the effects of whey protein can definitely help you lose weight and stay within your calorie restrictions.

Increase muscle mass

Perhaps the most important purpose or benefit of whey protein is the effect it has on muscle mass. As a complete protein, whey protein provides all the amino acids that the body needs, including those that it normally can not synthesize. Amino acids are the building blocks of the body, particularly of Muscle tissues. [6] The consumption of this type of protein supplement can help increase fat-free muscle mass and increase overall strength.

Prevents chronic diseases

One of the most important antioxidants in your body can be something you've never heard of: glutathione. This water-based antioxidant is extremely important In the search for free radicals and in the prevention of oxidants. stress. [7] However, its production depends on cysteine, an amino acid in which many people have deficiency. However, whey protein is rich in cysteine ​​and can help the body increase glutathione production, which can reduce the risk of chronic disease.

Improve the health of the heart

Research has shown that regular use of whey protein can cause a decrease in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. Additionally, triglyceride levels decrease when you have an adequate amount of protein in your system, which will reduce inflammation and protect it from atherosclerosis, myocardial infarction, cerebrovascular accident and coronary disease. [8]

Accelerates recovery and repair

The branched chain amino acids found in whey protein are especially sought after, as they are very good at improving the repair processes in the body, such as those required. following intense training [9] Tissues that are damaged or torn during a workout must be "refilled" and repaired, resulting in muscle growth, but BCAAs, as well as leucine, can be broken down directly as raw materials for these repair processes.

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Increase immunity

Studies have shown that having a adequate amount Whey protein is beneficial for the function of the immune system. [10] This is due to the antioxidant effects of glutathione and the reduction of tension in the body when the processes of repair and growth are handled efficiently.

The best whey protein powder

There are innumerable whey protein powders on the market. Some of the best options are listed below, with a brief summary of their unique benefits.

MuscleTech Phase8

A mixture of casein and whey powder, this protein powder is excellent for suppressing appetite and increasing energy during a workout.

BiPro whey isolate

This is a pure form of whey protein, with almost all the lactose removed, making it ideal for people who are lactose intolerant.

Prosource Nytrowhey Ultra Elite

This high-ranking powder combines isolated and hydrolyzed whey, as well as other key amino acids to stimulate rapid muscle growth.

Optimal nutrition 100% serum

This is a 100% whey protein product, instead of a casein blend, soy, and other powders, which provide an increase in energy and muscle mass.

MyProtein Impact Whey

A popular and pure product, it has the lowest amount of carbohydrates and fats and is composed only of whey protein for incredible muscle growth.

Side effects of whey protein

Although the potential health benefits of whey protein are clear, there are some health problems that you should consider. They are a reduction in blood sugar, lactose intolerance problems, coagulation disorders, drowsiness, low blood pressure Y gastrointestinal anguish, among others.

Glycemia: Some people report a enter a moment blood sugar, which is a good way to regulate glucose and insulin levels if you run the risk of diabetes, but hypoglycemia It can also be very dangerous for those with diabetes. [11]

Lactose intolerance: Many people They are lactose intolerant or sensitive to that natural sugar, and found in many whey protein products. [12] Look for those who have eliminated lactose to avoid the unpleasant gastrointestinal side effects.

Bleeding: There have been reports that regular use of whey protein can cause problems for people with bleeding disorders. By thinning the blood, whey protein can help cardiovascular Health, but not for those who already have a blood clotting problem.

Drowsiness: Despite the energy boost that most people associate with protein powders, fatigue or drowsiness occurs regularly after prolonged use. Pay attention to your body and do not try to lift heavy objects (for example, during a workout) or drive if you feel tired.

Blood pressure: A fall in blood pressure is common For people who use a whey protein supplement. [13] While this may be perfectly normal, it is dangerous for people who are also taking blood pressure medications.

Stomach problems: Some people are allergic to high concentrations of whey protein, and in some cases, those with a sensitive stomach can experience flatulence, bloating, cramps and upset stomach after consuming these supplements regularly.

The 5 best whey protein powders, reference: https://www.organicfacts.net/whey-protein-powders.html

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