Avoid Whey protein pre workout and during workout, because whey will be burnt out in workout if taken at these timings.
Take more amount of whey protein immediately after workout.
Medifit advice: Whey protein timings
Post workout: Immediately after workout, within 5 minutes.
Bed time: As during sleep metabolism is low and Whey protein is prevented from burning as energy.
Morning: To recover the muscle loss which happened during overnight sleep?
Evening snacks time: Take Whey protein to maintain muscle mass and obviously growth.
WHEY PROTEIN INFORMATION
Medifit explains the benefits & information of Whey protein.
Milk is made of two proteins, casein and Whey protein. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
COMPOSITION AND FORMS OF WHEY PROTEIN
Composition: Whey protein is a mixture of the following:
- Bovine serum albumin
TYPES OF WHEY PROTEIN
There are three primary types of whey protein :
Whey protein concentrate (WPC), Whey protein isolate (WPI), and Whey protein hydrolysate (WPH):
Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%
Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein
Whey protein hydrolysate – WPH is considered to be the “predigested” form of Whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of Whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.
Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.
Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”
Much better gains in strength are associated with Whey protein isolate supplementation compared to casein.
This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males Whey protein isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared to supplementation with casein during an intense 10-week resistance-training program.”
HEALTH BENEFITS OF WHEY PROTEIN
There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.
The possible health benefits of consuming Whey protein include:
A reduced calorie, higher protein diet including whey protein may improve the quality of weight loss by helping you lose more fat and/or maintain more lean muscle. Calorie for calorie, whey protein can help people feel full longer than carbohydrates or fats.
Consuming a diet including whey protein helps to promote strong immunity and protect the health of active individuals. Whey protein is a source of high-quality protein with all the essential amino acids required for good health.
Consuming whey protein and performing resistance exercise regularly can help build more lean muscle than resistance training alone or resistance training combined with carbohydrate consumption. Consuming whey protein after exercise helps to build and repair muscle.
Emerging research shows older Americans may be able to reduce age-related decline of muscle mass by engaging in resistance training and consuming higher than Recommended Dietary Allowance (RDA) for protein.
Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized Whey protein fraction “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”
Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of Whey protein concentrate (WPC) and glutathione modulation in cancer treatment.
Lower cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the Whey protein group compared with the casein (group)”
Asthma – whey protein could improve immune response in children with asthma. One study, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with Whey protein for one month had an improved cytokine response.
Lowering blood pressure and reducing risk of cardiovascular disease – research published in the International Dairy Journal found that beverages that were supplemented with Whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.
A study published in the journal Clinical and Investigative Medicine found that Whey protein helps reduce weight loss among HIV-positive patients.
TYPE II DIABETES OF WHEY PROTEIN
Whey protein Can Prevent Type II Diabetes—A Major Aging Disease!
Scientists demonstrated that Whey protein can reduce the risk of developing type II diabetes.16 Normally, a high-fat diet produces excessive weight gain, adiposity, and metabolic complications associated with higher risk for type II diabetes and fatty liver disease. Scientists placed mice on a high-fat diet for eleven weeks and gave one group 100 grams of Whey protein per liter of drinking water (equivalent to approximately 12 grams for an average 165 pound human).
With no other intervention, the Whey protein mice improved both their glucose tolerance and insulin sensitivity. They also maintained lower weight and greater percentage of lean body mass, compared to control mice consuming the same daily calories but without the added Whey protein. The team concluded that Whey protein boosted metabolic rate in the test group and may be beneficial in preventing the development of type II diabetes.
Another team found that Whey protein remarkably decreases blood sugar without increasing insulin secretion. For non-diabetic individuals, taking protein along with oral glucose would normally decrease the usual rise in blood sugar. Researchers wondered whether Whey protein could still lower blood glucose in humans diagnosed with insulin-resistant prediabetes—or whether, instead, their insulin resistance would blunt the hypoglycemic effect.
They divided the human subjects into three groups according to level of insulin resistance. For eleven mornings, they gave 0,5, or 30 grams of protein (from whey protein concentrate) and canola oil to all participants along with doses of 50 grams of oral glucose.
Whey protein significantly reduced blood glucose levels in all three categories of insulin resistance—yet the rate of insulin secretion was not affected. They concluded that, despite very high levels of insulin resistance in some of the individuals, Whey protein was still able to decrease blood sugar levels.