What do you understand by “Whey Protein”, “Supplements” and “Whey Protein Supplements”?
Whey protein is a natural protein present in milk. Milk contains two types of protein. One is casein, generally known as slow digesting protein which accounts for 80% of protein in milk. Other one is whey, accounting for 20% of protein in milk. I am referring to natural whey protein. I will speak about whey protein supplements later in this blog.
In 100 ml of milk, you get 0.4 to 0.6 gm of whey protein. let’s take an example. A person’s weight is 50 kg with a vegetarian diet and he doesn’t work out. His daily protein requirement will be 50 gm as his body weight is 50 kg. It is difficult to fulfil such requirement from milk. Because you need to drink at least 12 to 13 litre of milk daily which is not possible.
Now cottage cheese or paneer contains a different nature of protein details of which I will share in my upcoming blogs. In case of vegetarians, it is very challenging to complete the daily requirement of protein intake. There are 3 important reasons.
Milk and Dairy Product
First, milk and dairy products, pulses and vegetables can’t provide 50 gm of protein on daily basis. Second, Vegetarians have limited dietary sources for protein. Third, Lactose is a type of sugar present in milk. Many people are lactose intolerant because of which they are unable to digest milk.
How do we get “whey protein” naturally?
In the process of preparing cottage cheese or paneer from milk, you add citric acid, lime or vinegar to milk. The water which is left at the end of this process contains whey protein. Now you must be happy to think that you would fulfil your daily protein requirement by drinking this water. But that’s not possible as it consists of high amount of lactose. Lactose is a type of carbohydrate or sugar. Many people are intolerant to it and cannot digest it either. So, the left-over water contains whey protein and in 1 litre, there is about 7 gm of protein.
For such people, whey protein supplementation is a good option.
What do you understand by “Supplement”?
It is an addition to your diet which fulfils your daily nutritional requirement. Therefore, it enhances your performance in the activities of daily routine. For instance, you go for a blood test. You find yourself deficient in Vit D3 and Calcium. What do you do after that? It is obvious that you would supplement yourself with Vit D3 and Calcium supplements. Vit D3 and Calcium maintain your bone health making them stronger.
This in turn leads to enhanced performance in daily activities. But what about protein? Do you get blood test done for protein as well? If your body is protein deficient, is it detectable? Well, even if you don’t go for a test, there are many symptoms related to its deficiency. These symptoms are helpful as you get a clue. Hair fall, hair loss, skin related issues, problem in digestion and other endless symptoms are the markers of protein deficiency.
What is “Whey protein supplement”?
When paneer or cottage cheese is made from milk, the water which is left at the end of this process contains whey protein. This left-over water is processed in factories where they increase the concentration of protein and decrease the lactose concentration. For your knowledge around about 300 to 350 litre of water is required to make 1 box of whey protein supplement which weighs around 2 to 2.2 kg.
There are different brands of protein supplements available in the market. Such supplements play a very important role in your life.
“Whey protein supplement” is the choice of those who go to gym and exercise. But there are certain people who like to stay away from it. Because they think that it leads to kidney stones, liver damage and affects others organs as well. The belief of the common man is that whey protein is not a natural source. Second, whey protein is an artificially processed food in factories. But then the food viz. wheat, pulses, vegetables, rice and bread reaching your plate are also processed foods. Moreover, such products contain majorly carbohydrates that will raise your blood sugar level for sure.
Protein as a natural source
Protein as a natural source is completely safe and the protein which we get from supplement is also safe. But how safe it is, it depends upon the process it’s made up of! If you want me to make a video on it, briefing about the different whey protein extraction processes and which process or method is beneficial for your body, then please write in the comment section given below. I will definitely make a video on that and keep one thing in mind that any supplement can never replace your natural food source. Supplements are just for our convenience. If you are new to my channel then you can watch my other videos by clicking on the i button above. Please like my channel, subscribe it and share it with your friends. Thank you so much.
Is Whey Protein A Steroid?
There is a notion among people that whey protein is not a supplement but a steroid. Well, there is major difference between steroid and a dietary supplement. They both are as different as moon and earth. Whey protein is a part of our macronutrient. There are 3 macro nutrients, Carbohydrate, Fats and Protein.
Steroids are related to hormones which are made by your body itself. They are also taken in the form of drugs majorly prescribed by doctors or misused by many body builders in order to look muscular. But whey protein is a dietary supplement. We can consume it from natural food sources or whey protein supplement available in market.
Remember, you must buy whey protein supplement from registered importer. Consuming whey protein of low or adulterated quality is dangerous.
Benefits of Whey Protein
You must understand the reason behind its consumption. Casein protein is slow absorbing and whey protein is fast absorbing. Post workout your muscle fibers undergo microtrauma. There is continuous break down of such muscle fibers due to stress placed upon them. They need to repair themselves and we know that protein is liable for the repair. This is the reason why you should consume whey protein post workout.
Its absorption in your blood stream is very fast thereby reaching to the muscle fibers for repair. The different type of whey proteins available in the market are Whey concentrate, Whey isolate, Whey blend and Whey hydrolysate.
Which Whey Protein You Should Go For?
Among all you must prefer whey protein isolate. It is economical and has very good absorption rate. Whey hydrolysate is much better than whey isolate in terms of absorption. But it is expensive so whey isolate is the best choice one can go for.
Whey concentrate has high amount of lactose therefore you must avoid it. There is a myth that you should consume whey protein if you have an active lifestyle and you work out. If not done so, you may face kidney stones, kidney issues, hair fall, acnes etc. But this not the true!
You can consume whey protein whether you exercise or not. But keep in mind that excess of anything is bad. Be it the protein or water. We must do things in moderation as per the need.
You must not overlook the need of protein as it is responsible for your cell’s structure. You require protein in the making of your hair, skin, nail and organ, in fact hormones and digestive enzymes. Our body can function optimally and efficiently if given adequate amount of fuels that are protein and fats keeping the carbohydrates minimal.