What is it?
Whey protein is a mixture of proteins isolated from whey which is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein: casein (80%) and whey (20%). Whey protein contains all 9 essential amino acids. It is particularly high in branched-chain amino acids (BCAA’s). These are important for anabolic muscle growth and promoting muscle recovery.
Scientific research:
Whey Protein supplementation has been shown too:
Increase muscle growth
Increase muscle protein synthesis post exercise
Have a high satiating effect so may help promote weight loss
Improve muscular recovery reducing the likelihood of injury.
How much do I need?
This depends on your current protein intakes from your diet and a number of other factors including, age, gender, activity levels etc.
It is widely recommended that an adult gets 0.75g protein per kg body mass. However for people training regularly this number is too low and other studies recommend between 1g/kg-1.2g/kg.
A number of studies show 20g-30g of whey protein post workout boosts muscle protein synthesis and going above this 30g is not necessary with no improved benefits.
Different forms of Whey Protein?
There are several popular types of whey protein.
Their main difference is in the way they have been processed.
Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavour.
Isolate: 90% protein or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
Hydrolysate: Also known as hydrolysed whey, This type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate
Verdict?
I would recommend supplementing Whey Protein if you are serious about your fitness goals as many people who are training frequently may not be hitting their daily protein requirements. You can work out if you are getting enough protein from your diet by using a calorie tracking app like myfitnesspal. If you aren’t sure where to start I would suggest a daily 20-30g serving of whey protein post exercise.
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