Whey Protein

What is Whey Protein?

Whey protein is obtained from the milk while going through the cheese-making process. Whey protein contains all the 9 essential amino acids which help in muscle building, boosting your performance during workouts and better muscle recovery.

Whey products are also helpful while losing or maintaining weight. Whey protein powder comes in three forms - whey protein concentrate, whey protein isolate, and whey hydrolysate. Whey protein is one of the best sources of protein for anyone who is trying to build and strengthen their muscles.

There are two types of proteins found in the milk - casein and whey. Whey protein is made by separating whey from the casein. Whey protein is known as complete protein due to the wide range of nutrients that are available inside, like BCAAs, carbohydrates, and fats.

It is also a great source of protein for someone who is lactose intolerant, as the amount of lactose is very low in Whey Protein.

Whey protein is also a very helpful source in terms of weight management, as it reduces your appetite and keeps your gut full so that you can avoid any unnecessary snacking.

Whey Protein Benefits

Here are some major benefits of Whey Protein

  • Weight Loss: Whey protein is the most ideal supplement that can help you in your weight loss journey. It keeps your gut full so that you can avoid overeating. Consuming whey protein can help you burn around 100 calories in a day and help you eat 400 less calories by keeping your gut full. It also increases your metabolism, which enhances your fat loss while keeping the lean muscle mass intact.
  • Muscle Growth: Whey protein helps in enhancing muscle mass and growing muscle. Whey protein works for both men and women as they contain all the 9 essential amino acids that are essential for muscle growth. It contains an amino acid known as leucine, which enhances muscle protein synthesis. Whey protein has a much better rate of absorption than any other form of protein. You can consume it whenever you want, and it will deliver the results.
  • Muscle Recovery: Whey protein has Branched-chain amino acids and all the 9 essential amino acids that are necessary for muscle recovery after performing a workout. BCAA not only helps in the recovery part but also provides energy to perform well in your workouts.
  • Improved Immune Function: Antioxidants are superheroes for a solid immune system. They fight harmful stuff known as oxidative stress and keep us safe from long-lasting illnesses. Glutathione is the boss of all antioxidants in our body, but it needs certain amino acids, like cysteine, to work well. Whey protein has all the amino acids your body needs to make glutathione better. This makes your immune system even stronger, so it can protect you from harmful germs and illnesses.
  • Lowered blood pressure: Studies have proved that consuming whey protein might help in lowering your blood pressure, which is a good thing because high blood pressure can lead to heart problems.
  • Easy to Digest: Whey protein is also better than other sources of protein because it is very easy to digest and it also gets absorbed very easily in our bodies.
  • Boost Bone Health: Studies have concluded that whey protein Supplements can have a positive impact on bone mineral density. Consuming whey protein should be considered as somewhat the same as therapy for a better bone mineral density.
  • Build Lean Muscle Mass - With time our muscles become smaller and weaker because most of us only eat our regular meals that might not be enough to provide an appropriate amount of protein to the body. That's why adding a whey protein supplement can be really helpful to provide your body with extra protein and nutrients which can help you to build muscle mass. 
  • Oxidative Stress Prevention: Whey protein acts like bodyguards for our cells by stopping them from getting hurt by harmful stuff. They also help our bodies fight off bad things by boosting special defenders called glutathione peroxidase, superoxide dismutase (SOD), and catalase in some cells like lung cells, liver cells, and cells that line our blood vessels.
  • Provides High Quality Protein: Whey is the liquid that gets separated from the milk during the cheese making process. Whey protein is one of the best sources of protein and contains a high quality of protein which contains all the essential amino acids.
  • Helps to Control Cravings: Whey protein does a great job in reducing cravings by keeping your gut full for longer. Whey protein stays in your gut and makes you feel satisfied in terms of hunger as it takes longer to digest.

Types of Whey Protein

Whey protein is the most popular source of protein in the fitness community. It is obtained from milk while it goes through the cheese-making process. Whey has to go through some really rigorous processes so that it can be obtained in a powdered form which is then sold in the market as whey protein powder.

Whey protein has all the 9 essential amino acids available in it which are essential in muscle building and recovery. There are three kinds of whey protein powders available in the market - 

  • Whey Protein Concentrate: This whey protein has up to 60-80% of protein, while the remaining are carbs and fats. It tastes amazing and is perfect for anyone who is into fitness and wants to build muscles.
  • Whey Protein Isolate: Whey protein gets converted into whey isolate after going through further filtrations. It has 90-95% protein and very low carbs and fats. Whey isolate is a great source of protein for people who are lactose-intolerant, as it is also very low in lactose.
  • Whey hydrolysate: Among all the three types of protein in whey protein, whey hydrolysate is the most expensive because it is pre-digested, which means it has better absorption and digestion.

      What Does a Whey Protein Contain?

      These are some key ingredients of whey protein powder:

      • Beta-lactoglobulin - Beta-lactoglobulin is a big part of whey protein, which is about 50-50% of whey protein powder. Whey protein has essential amino acids, especially the branched-chain amino acids (BCAAs). After a workout BCAA helps to prevent muscle breakdown and beta-lactoglobulin also helps in building up your muscles. 
      • Alpha-lactalbumin - Alpha-lactalbumin is the second biggest part of whey protein, which makes about 20 - 25% of whey protein powder. Alpha-lactalbumin is a great source of tryptophan so that when you consume a whey protein you can feel some really good effects like your body makes more serotonin, which can improve your mood, help in your sleep.
      • Glycomacropeptide - Glycomacropeptide is a component of whey protein, making up about 15% of whey protein. it totally depends on how pure it is. Glycomacropeptide protects your teeth from cavities and when you consume whey protein you will always feel full because of Glycomacropeptide so that it will also help you in weight management.
      • Immunoglobulin - Immunoglobulin makes around 10 to 15% of whey protein powder. This ingredient of whey protein helps in strengthening our immune system, especially in babies and young children. 
      • Bovine Serum Albumin - Bovine Serum Albumin makes around 5 to 10% of whey protein. It helps in lowering the amount of cholesterol our bodies absorb, which is great for your heart health. It also has some other special properties that are good for us.

      How to Choose the Best Whey Protein

      There is a buying guide to Always choose the best whey protein

      • Nutritional Value - When you buy a whey protein supplement always check the nutrition information on the whey protein powder packaging. The values given on the label can be different based on the type of whey protein and brand of whey protein powder. For example, whey protein concentrate, whey protein isolate, and whey protein hydrolysate have different nutritional values. Even different brands of whey protein can have their own unique nutritional profiles. 
      • Amount of Protein - Your daily protein requirement completely depends on the kind of life you live. A person who leads a sedentary life requires 0.8-1g of protein per body weight, whereas a person who leads an active life requires more than that. If a brand is providing 24g of protein in a single scoop of 31g then it is a pretty good benchmark.
      • Source of Protein - Quality of protein can make a huge difference and it completely depends on the source of protein. Always rely on ingredients like isolate whey protein, concentrate and hydrolysate whey protein whenever it comes to whey products.
      • Amino Acids - Always look for amino acids like glycine and taurine while buying a whey protein, as best protein powder brands add them so that they can meet the label claim. However, the truth is that leucine, iso-leucine and valine are much better for building muscles than glycine and taurine.
      • Flavours - There are hundreds of Flavours in whey protein available in the market. It's very important to check the flavor of the whey protein powder which you are ready to buy and see if there are any extra sweeteners added to give it taste. It's best to avoid whey protein powders that contain artificial sweeteners. They might not be the healthiest choice.
      • Authenticity - It is the most important thing while buying a whey protein because there are many fake products available in the market. Always Look for the authenticity & quality of the brand and check how seriously the brand takes quality control measures. Ensure that you are consuming a 100% original and safe whey protein.

      How to Use Whey Protein?

      Feel free to consume Whey Protein at any time during the day. But, if you are someone who is regular in their workouts and wants to build muscles, then it is best to consume whey protein after you’ve finished your workout.

      Shake it - If you want to make a Whey Protein Shake, simply blend it with cold water, milk, or your favorite drink in a shaker. Just mix it well before consuming. 

      Blend it - You can make a healthy smoothie by mixing whey protein with your favourite fruits and yogurt. adding some seeds and nuts will give you an extra boost for sure. Blend it all together for a delicious and healthy whey protein shake.

      Drink it - If you want to increase your protein intake you can include this whey protein shake in your breakfast. Also if you are a dessert lover, try to add whey protein in pancakes and oatmeal so that you will get high quality whey protein through your favourite meals.

      Which is the Best Whey Protein Supplement?

      • WheyIn Protein - Repfuel Sports WheyIN Advanced Lean Protein is a clinically tested whey protein which helps you to achieve your fitness goals without any gut issue. It is formulated in such a way that it will blend in your day-to-day diet very easily and help you achieve your daily protein intake with 23g of protein in a single scoop and 5.5g BCAA which will help you push through intense workouts and recover faster.
      • Strong 6 Whey Protein - Strong 6 Whey Protein Powder is crafted using only the highest quality ingredients. With 24g protein, testosterone boosters and whey isolate in every single serving Strong 6 is the best choice for building muscles. This 2kg whey protein will be your best buddy throughout your fitness journey, that’s a promise.

      Is Whey Protein Safe to Use?

      Absolutely, whey protein is one of the most researched supplements out there and is completely safe to consume. However, you just need to make sure that the brand from which you are buying is authentic and should not deliver any kind of harmful preservatives like sugar, etc. 

      Side Effects & Precautions of Whey Protein Powder

      There are no side effects of whey protein, as long as it is being consumed in a proper dosage (to find the recommended dosage always read the label). There is a chance of side effects related to reduced appetite, nausea, abdominal problems and so on. That’s why it is very important to stay in the recommended dosage only.

      Before you start consuming whey protein there are some precautions that should be taken to make sure that you should stay safe. Consider these precautions before buying or consuming whey protein:

      • Consult with a healthcare professional: It’s always a smart move to consult a healthcare professional like a dietitian before you start consuming any kind of Whey Protein. 
      • Check the Ingredients list: Stay on the safe side and check the ingredient profile of the whey Protein to make sure that it doesn’t consist of anything that you are allergic to. 
      • Choose an Authentic brand: Trust your health and money with a brand that has a good reputation and has been tested and certified in terms of purity and quality.
      • Follow the Recommended Dosage: Stay in the recommended dosage as mentioned on the product, as it can cause side effects related to diarrhea and cramping.
      • Use with caution if lactose Intolerant: For someone who is lactose intolerant need to make sure that they are consuming the whey protein which has no lactose or very low level of lactose content.
      • Monitor your Intake: Doesn’t matter if you are bulking or cutting, the wrong amount of protein intake can make a huge difference. So you need to make sure that you are monitoring your intake according to your goal.

      When to Consume Whey Protein 

      • Whey Protein for Muscle Gain - Studies have concluded that consuming whey protein 15 - 45 minutes after your workout sessions helps in building muscles. This time window is popularly known as anabolic window and is the best time to get the most out of the whey protein. However, if you are not able to consume whey protein after your workout just make sure to consume it whenever you can.
      • Whey Protein for Weight Loss - Whey protein is your best buddy if you are on a weight loss journey. It helps increase your metabolism and control your hunger. If you want your gut to feel fuller for a longer period of time, try consuming whey protein during your meals.
      • Whey Protein for Performance - The process of muscle breakdown and repair is something that keeps on going and highly depends on our physical activity. When you perform any high intensity exercise like weight training this muscle breakdown process speeds up and demands more dietary protein for the repair work and growth of muscles. Many studies have proven that adding whey protein in your diet can enhance muscle growth, strength, and the muscle repairing which is also known as muscle protein synthesis.
      • Whey Protein for Weight Gain - For gaining weight you need to consume more calories than what you are burning in a day. Timing your protein intake doesn’t play a very important role while you are trying to gain weight. Consuming whey protein in between your meals is also a very smart way to make sure that you don’t feel full while having your next meal. For adding more calories in your diet try adding milk instead of water with your whey protein.

      Which is Better Whey Protein or Whey Isolate?

      Finding the best Whey Protein for yourself completely depends on the fitness goal that you are aiming for. Here are some pointers that will allow you to understand which protein powder is best for you:

      • As we have discussed above that whey protein becomes whey protein isolate by going through some extra filtration processings. Whey isolate loses nutrients like fats, carbs, lactose, and others during these extra filtration processings which makes it clear that there is a nutritional difference between whey protein and whey isolate protein.
      • Whey protein has all the necessary amino acids in it, which makes it a very high quality whey protein powder. However, due to the extra filtration process whey isolate losses of some of these amino acids.
      • Whey protein helps you to keep your gut full for longer as it has slow digestive protein, whereas whey isolate gets quickly digested because it has fast digestive protein.
      • If you are trying to gain weight you can fully rely on whey protein. However, you may have to take some other supplements as well with whey isolate, because it lacks some ingredients.
      • If you are trying to lose weight through dieting, whey protein is your best buddy as it will help you to avoid any unnecessary snacking by keeping your gut full for longer.

      Where to Buy Whey Protein?

      Repfuel Sports is a trusted brand, which is known for the commitment to provide authentic, genuine, and affordable best Indian Whey Protein. Our product range includes a variety of bodybuilding supplements like Mass Gainer, BCAAs, Pre-Workout, Weight Loss Supplements, Omega 3 Fish Oil, and Multivitamins.

      Repfuel Sports takes pride in using high-quality raw materials, which is why the fitness community trusts us. Repfuel Sports delivers effective results for muscle building and recovery. We never compromise on quality; all our products are crafted with premium ingredients. When you order from us, you can expect the best supplements and whey protein powder at best price, delivered right to your doorstep. Your health and fitness goals are our priority.

      Gender Wise Whey Protein Dosage

      The recommended dosage of whey protein also depends on the gender. This difference exist because both men and women have different protein requirements based on their BMR (Basal Metabolic Rate). Ideal dosage is:

      • Male - 1.5 to 1.7 g of protein per kilogram of body weight
      • Female -  1.2 to 1.4 g of protein per kilogram of body weight

      Frequently Asked Questions - Whey Protein 

      Is Whey Protein Powder good for you?

      Yes, whey protein is really good for you as it provides so many benefits such as weight loss, muscle building, better muscle recovery etc. Whey protein which is made by using all the premium proteins and without any additives is really great for any fitness lover. 

      How much Protein do you need after exercise?

      Recommended protein intake after the workout is somewhere between 0.14-0.23g per kg of your body weight. 

      How is Whey Protein made?

      The liquid byproduct which is left after the cheese making process is known as whey. This liquid is further filtered to remove the fat and lactose content. After that it goes through another filtration process depending on the form of whey protein that needs to be extracted.

      How does Whey Protein work?

      Whey protein also works just like other protein sources, it helps in repairing and rebuilding the damaged muscle tissues. It also helps in controlling your appetite by keeping your gut full for a long period of time.

      When Should I Drink Protein Shakes For Weight Loss?

      There is no specific time which is set for drinking whey protein in terms of weight loss. But, if you are someone who struggles with an overeating habit it would be best for you to consume whey protein in between your meals so that you can control those unnecessary cravings.

      Can You Mix Protein Powder With Milk?

      Mixing whey protein with milk will certainly enhance the taste, but so do the calories. If you are on a weight loss journey make sure to alter your calorie intake according to your goal as you should remain in a calorie deficit. But if you are trying to gain weight, then just go ahead and mix your whey protein with milk without any concern as it will only help you to increase your daily calories.

      Can You Mix Protein Powder With Water?

      Mixing water with whey protein is an excellent option if you want the same nutritional content of your whey protein as mentioned on the label, because water doesn’t add any extra calories.

      Does Hot Water Destroy Whey Protein?

      The main issue that occurs when you mix whey protein with hot weather is that hot water makes clumps in the shaker which is really hard to get rid of and interrupts while you are sipping the protein shake. Therefore, it is best to mix whey protein with room temperature water.