Gainz, Gainz and more Gainz
its been around for a while, like thousands of years. It was actually discovered by accident in whats said to be in 6,000 B.C when someone noticed it naturally separated from goats milk. Now i’m assuming most people don’t want to be chugging goats milk to get in their post-workout protein, and if you do then more power to you. Scientist changed this somewhere along the way, making whey protein a powder was a big step in the helath world. Powder would maximize the health benefits that protein could bring and make it easy for everyone to consume. Now a days whey protein is everywhere and there is so many different forms of it. Most of America has been told that you should take whey protein if you want to gain muscle after a workout, but what is it really going on when you take a drink of your protein shake? Do we really need to make protein drinks? What about the protein we got from our diets, shouldn't that be enough? These are all good questions to ask when talking about whey protein. I myself have taken whey protein fairly consistently while working out and thought I saw some evidnenceof how helpful it could be. But did I really need it? or would I have had the same results not taking it? Im not sure.
Beta-lactoglubin, Alpha-lactalbumin, Glycomacropeptide, Immunoglobulins, Bovine Serum Albumin, Lactoferrin, Lactoperoxidase, and Lysozymes are the individual proteins that make up whey. While that might be a mouthful, I will try to break it down for you. Beta-lactoglubin is what makes up a majority of whey protien and helps make whats called BCAA’s. BCAA’s are essential amino acid chains that can prevent muscle breakdown and help spare glycogen while you exercise. Glycogen is stored in the liver as secondary energy source when the primary energy source (fats) are no longer useable. In a way, Beta-lactoglubin is creating energy for your body while saving what stored energy you might have. While thats only one benficial protein found in whey, the list goes on. Alpha-lactalbumin helps create seretonin which improves sleep regulation and our mood under stress. The third most abundant protein, Glycomarcopeptide, can help sprevent plaque build up in our teeth. You can start to see that whey protein has other benefits than just building muslce. It doesnt stop there either, here are the rest of the proteins and there benefits:
These are proteins made by the immune systems to combat certain antigens. Immunoglobulins provide immunity enhancing benefits to infants and others. Immunoglobulins make up approximately 10–15% of the whey protein.
Bovine Serum Albumin (BSA)
It’s a major protein found in blood serum and occurs in all body tissues and secretions. BSA is a large sized protein with a good essential amino acid profile. BSA makes up approximately 5–10% of the whey protein.
It is an iron binding globular glycoprotein and makes up approximately 1–2% of the components in whey protein. Lactoferrin inhibits growth of bacteria and fungi due to its ability to bind iron.
This is a glycoprotein and makes up approximately 0.5% of the whey protein. Lactoperoxidase is a natural antibacterial agent.
It’s an enzyme naturally present in milk and makes up less than 0.1% of the whey protein. Lysozyme contains immunity enhancing properties.
So overall, what is whey protein helping us do? How does it help us build muscle? Taking whey protein can help stimulate protein synthesis. Our bodies makes specific proteins that do so many different tasks in our bodies. Whether it be to help rebuild muscle or create DNA, some proteins are involved in the process. In return this gives our bodies more tools to work with when we exercise. Our bodies adapt quicker and recover faster after an intense workout. Taking whey is somewhat like a taking a muscle shortcut. So why do some people say not to take whey protein? A lot of people say that you will get all the protein you need in the food you eat on a day to day basis. Also, that your body can only metabolize certain amount of protein before it no longer has any affect. While that might be true, it doesn't mean whey protein isn't more beneficial than the protein we find in our meals.
Protein drinks are absorbed more rapidly than protein consumed with fiber-containing foods because fiber slows down nutrient absorption. Protein hydrolysates, which are proteins broken into smaller pieces of amino acids, are absorbed more quickly than whole proteins. Whey protein is absorbed at a fast pace, while casein is digested at a moderate rate.
This does not mean the more protein, the better, our bodies will stop absorbing it at certain amount.
Your daily protein needs depend on your health and activity level. Women should consume 46 grams of protein daily, and men need 56 grams, as long as they’re not involved in athletic activities. For power and endurance athletes, protein recommendations range from 84 grams to 119 grams daily for men and 66 grams to 94 grams for women, according to the Academy of Nutrition and Dietetics.
Whey protein should be useful to your body when you are trying to build muscle or just trying to get in your protein for the day. I don’t see the harm from taking whey, even if you exceed your daily amount of protein use. On the other hand, I do see the argument of excess amounts. We, as a country, do consume a lot of food and most of us will receive a solid amount of protein in our diets alone. But whey protein brings a lot of great benefits and does not pose a threat to our well being. This does not mean its a necessity or that you need to spend big bucks on your protein powder. If you are looking for an edge in the gym or think that you don’t get enough protein in your diet, whey protein is a great option. Make sure to do your own research on whey protein to see if its a good fit for you, It may just help you get those gainz you have been looking for!