Whey protein is one of the primary proteins found in dairy products. A byproduct of the cheese-making process, whey protein provides substantial amounts of the essential amino acids that are needed to carry out the functions that proteins perform in the body.
Whey protein, typically in the form of a powder, can be added to liquids or soft foods, such as applesauce, or blended with ice and fresh fruit to make a smoothie.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
The main benefits of whey on muscle/strength are:
- Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
- Hormones: It increases release of anabolic hormones that can stimulate muscle growth, such as Insulin.
- Leucine: It is high in the amino acid Leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.
- Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, during, or after a workout, but muscle protein synthesis is usually maximized in the time period after training.
Most people can get enough protein from a healthy and balanced diet. However, if you’re having trouble meeting your daily protein needs due to a medical condition, ask your doctor if whey protein might be helpful. Don’t use whey protein if you have a dairy allergy. It’s also important that you read the ingredients list, because some of them can have unhealthy additives like refined sugar.
