Whey protein is one of the most popular sports supplements consumed by both men and women today.
This protein is found in milk. In fact, Whey is about 20% of the protein in milk. This protein is available in the form of concentrate, isolated, or in the form hydroxylate protein. Concentrate type is the most common and widely consumed protein. This supplement is consumed before and after exercise.
How does it work?
Proteins are very vital and important for most people, especially athletes. Proteins play a role in the structure of muscles, connective tissues, enzymes, and hormones in the human body. Amino acids are the building blocks of proteins, and some of the amino acids found in this protein play a stimulating role in building muscle, enzymes, and various hormones in the body. Depending on when you consumed other foods and Whey protein, we may see the different results by consuming this supplement.
Sports performance:
Improving and increasing muscle tissue, increasing strength, increasing strength, and improving recovery after exercise is the result of consuming this supplement. Also, by taking this supplement, less pain will come to people after training (post-workout muscle soreness and injuries). This type of supplement is used to maintain muscle mass and energy during weight-loss diets. Often during weight-loss diets, the body is depleted of energy, and at this time, muscle tissue also enters the stage of catabolism, which in this way, Whey protein will prevent it. Some research also suggests that this protein could improve the immune system at the human body.
Pre-workout: Reduces muscle breakage during training, improves protein balance and less post-workout muscle soreness, and raises glycogen levels for later workouts.
Post-workout consumption: Stimulates muscle building and glycogen regeneration, of course, if consumed simultaneously with carbohydrates.
Exercises: Often in bodybuilding exercises, resistance exercises are the most used. Of course, it is also used in other sports based on the coach’s recommendations.
Whey is a protein with a high rate of absorption and is rich in amino acids, which makes it superior to other protein supplements. Researchers have shown that this supplement is also superior to casein in stimulating muscle building.
Consumption:
Consumption of 15 to 20 grams of this protein 1 hour before training and 30 minutes after training is the best advice on how to use this supplement. Consuming more than 20 grams will not create a much superior effect for you. It is recommended to take this supplement with carbohydrates. For example, one unit of carbohydrate versus one unit of protein or 2 to 1 ratio of carbohydrate and protein for low-intensity and short-term training and 4 to 1 or 3 to 1 for high-intensity and long-term training. The above is recommended.
Note: Although this protein intake has not caused any health problems, athletes should not neglect the consumption of vegetables, carbohydrates, and other healthy foods and fruits.
I hope this article was helpful
Dr. Amani