Gym Proteins

                                                   Gym  Proteins

If you go to gym  to lift weights, do cardio or both, or you regularly pound or pedal the pavement for your fitness fix, eating lots of protein will help rebuild and repair the damage done to your muscles for a stronger, leaner body. A quick and easy way to increase your intake is a protein shake made with whey powder.

If you go to gym to lift weights, do cardio or both, or you regularly pound or pedal the pavement for your fitness fix, eating lots of protein will help rebuild and repair the damage done to your muscles for a stronger, leaner body. A quick and easy way to increase your intake is a protein shake  made with whey powder. So if you want to build a bigger, stronger and leaner physique, consider investing in a tub of high-quality whey protein powder, like the ones we recommend below, to give your muscles all they need to grow.

What is whey protein?

Whey is a by-product of the cheese-making process – the liquid left over once the milk has been curdled and strained. In its powder form, it’s one of the most popular sports nutrition products in the world because of its availability, cost and effectiveness. Once consumed whey is rapidly digested and absorbed by your digestive system so it gets into your bloodstream and then your muscles very quickly, which is beneficial after training when you need to initiate the recovery process. Whey comes in four forms, all of which are abundant the crucial elements in rebuilding and repairing the muscular damage caused by working out.

Why do I need whey protein?

If you are following any sort of exercise programme, whether it’s based around weights, cardio or endurance training, then you may benefit from more protein than the UK government’s current recommendation of 55g per day. Whey offers a quick and easy way to increase your daily intake, especially after your training session when you might not be inclined to cook and eat a full meal. But it’s important to remember the clue is in the name of supplements – they are designed to fill in the nutritional gaps of a complete and varied diet. Getting the majority of your daily dietary protein from red and white meat and fish is the way to go, because you’ll also consume the essential vitamins, minerals and other nutrients vital to optimal health.

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What are the different forms?

Whey protein powder comes in four forms: concentrate, isolate, hydrolysate and native.

Concentrate whey protein is typically lower in fat than other forms and has higher levels of carbohydrates from lactose, the type of sugar found in milk products, and bioactive compounds. The protein content by weight can be anywhere between 30% to 90%.

Isolate whey protein is processed to remove fat and lactose, but is also lower in health-boosting bioactive compounds. The protein content by weight is at least 90% .

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Hydrolysate whey protein is pre-digested and partially hydrolysed, which means water is added during the production process to break down the constituent compounds to make them easier for the body to digest, but this increases the cost.

Native whey protein is the purest form because it is extracted directly from skimmed milk, rather than being a by-product of the cheese production process like concentrate and isolate. It is very low in fat, lactose and bioactive compounds and the protein content by weight is typically 95% or higher.

How much do I need?

Most serving suggestions are around 30g, and with good reason. Research suggests this is the ideal amount to repair the damage done through training and initiate muscle protein synthesis – the process by which new muscle tissue is laid down. Studies also show that a diet in high protein  help reduce body fat  levels, so you’ll not only get bigger and stronger, but leaner too.

When do I take it?

After a workout is the most obvious time to consume whey protein powder because that’s when your muscles need it most. Drinking a shake of whey mixed with cold water or milk within 30 minutes of finishing your training session will initiate the recovery process by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells where they can be laid down as new muscle tissue.

You can also take whey protein at other times: blend a scoop of your favourite flavour with an egg and a banana for some high protein  breakfast or dessert pancakes, for example. It’s especially useful to have to hand to mix with water when you’re out and about and don’t have time to eat a proper protein rich meal.

The Best Whey Protein Powders

Myprotein Pro THE Whey+

The whey in this powder is a high-quality mix of concentrate, isolate and hydrolysed whey, and each 32g serving contains 26g of protein. Myprotein’s beadlet tech also promises phased absorption of the BCAAs in the powder to best promote muscle growth. The chocolate brownie flavour is a winner, especially if you mix it with milk for an especially rich post-workout treat.

SiS Advanced Isolate+

This powder is made purely from whey isolate and packs 31g of protein into a 40g serving. There are 9g of BCAAs, including 5g of leucine, and the carb count is low at 1.7g per serving, 0.6g of which are sugars.

Optimum Nutrition Gold Standard Whey

This is a popular option with gym-goers, with an easy-mix blend of hydrolysed whey, whey isolate and whey concentrate providing the 24g of protein in each serving. There’s a wide range of flavours although we reckon it’s hard to look past double rich chocolate, and ON’s Gold Standard Whey is often reduced in annual sales like Black Friday, so keep your eyes peeled and you might be able to stock up for up to 60% less.

Neat Nutrition Whey Protein

There’s a refreshing lack of fanfare around this powder, which delivers 21g of protein per 30g serving and has an ingredient list that features just five entrants, two of which are whey isolate and whey concentrate. The powder mixes well and the chocolate flavour has a pleasing caramel tang to it. Neat mixes up the purchase process by offering protein in a subscription box, which delivers 12 one serving sachets every week, two weeks or four weeks, depending on your preference.

10 Evidence-Based Health Benefits of Whey Protein

It has a very high nutritional value, and scientific studies have revealed numerous health benefits.

Here are 10 health benefits of whey protein that are supported by human studies.

Whey is an Excellent Source Of High Quality Protein 

Whey protein is the protein fraction of whey, which is a liquid that separates from  milk during cheese production.

It is a complete, high-quality protein, containing all of the essential amino acids.

In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein 

These qualities make it one of the best dietary sources of protein available.

There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

Concentrate is the most common type, and is also the cheapest.

As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.

Whey Protein Promotes  Muscle Growth 

Muscle mass naturally declines with age.

This usually leads to fat gain and raises the risk of many chronic diseases.

However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.

Strength training coupled with the consumption or protein supplements has been shown to be an effective preventive strategy 

Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.

Leucine is the most growth-promoting (anabolic) of the amino acids 

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body 

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy 

However, unless your diet is already lacking in protein, supplements probably won't make a big difference.

Whey Protein May Lower Blood Pressure 

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption with reduced blood pressure 

This effect has been attributed to a family of bioactive peptides in dairy, so-called "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) 

In whey proteins, the ACE-inhibitors are called lactokinins  Several animal studies have demonstrated their beneficial effects on blood pressure

A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects 

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with 

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink 

Whey Protein May Help  Treat Types 2 Diabetes

Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.

Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.

Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects 

When compared with other sources of protein, such as egg or fish, whey protein seems to have the upper hand 

These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea

As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.

Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics 

Whey Protein May Help Reduce Inflammation 

Inflammation is part of the body's response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.

A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body

Whey Protein May Be Beneficial For Inflammatory Bowel Disease 

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.

It is a collective term for Crohn's disease and ulcerative colitis.

In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease 

However, the available evidence is weak and further studies are needed before any strong claims can be made.

Whey Protein May Enhance The Body Antioxidant Defence 

 substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.

One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body.

In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.

 Whey Protein May Enhance The  Boody Antioxidant Defence 

For this reason, high-cysteine foods, such as whey protein, may boost the body's natural antioxidant defenses 

A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione 

High cholesterol, especially is a risk factor for heart disease.

In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the "bad") cholesterol 

Other studies did not find similar effects on blood cholesterol  but the lack of effect might be due to differences in study design.

Further studies are needed before any conclusions can be made.

 Whey Protein is Highly Satiating Which May Help Reduce Hunger 

Satiety is a term used to describe the feeling of fullness we experience after eating a meal.

It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat.

Some foods are more satiating than others, an effect which is partly mediated by their macronutrient fat) composition.

Protein is by far the most filling of the three macronutrients ..

However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.

or those who need to eat fewer calories  and lose weight.

 Whey Protein Can Help You Lose  Weight 

Increased consumption of protein

• Suppressing appetite, leading to reduced calorie intake .
• Boosting metabolism, helping you burn more calories.
• Helping to maintain muscle mass when losing weight.

How to Use It

Whey protein is very easy to incorporate into the diet.

It is sold as a powder that can be added to smoothies,  or simply mixed with water or milk. There is a wide selection available 

25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging.

Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time.

Excessive consumption may also cause digestive problems, such as nausea, pain, cramping, flatulence, and diarrhea.

However, moderate consumption of whey protein supplements is well tolerated by most people, with a few exceptions.

If you are lactose intolerant, whey protein hydrolysate or isolate may be more suitable than concentrate. If you have ever had liver or kidney problems, then consult with a doctor before taking a protein supplement.

At the end of the day, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well.