Whey protein is a widely used supplement that is rocking the muscles of most athletes and bodybuilders yet many are still in doubt as to the credibility and safety of its use.
The main reason for this lingering confusion is based on the fact that there are many articles that have poor research quality leading to the misinformation of readers at large.
And many still feel short-changed by supplement companies who sell products that do not give any benefits.
Clearly, it is a case of coming clean and bringing to the attention of prospective users, relevant information that can give the researcher or buyer an informed choice of whether to use it or not.
Meanwhile, I will try to make plain the misplaced facts that are constantly harassing the minds of many people out there.
By The Way, What Is Whey Protein?
Whey protein is just one of the constituents that are found in milk. It is a complete source of protein. It is what athletes and other fitness trainers use to gain muscle size, get bigger, recover from strenuous workouts and also help in weight loss and get lean too.
Because of its high amino acid profile and BCAAs specifically Leucine and Cysteine, it is known to induce protein synthesis in the muscles and enhance athletic performance. Read full guide here.
Does it Really Work?
Whey protein is fast absorbing. It can be taken before or after or even during your training sessions.
Once ingested, it is transported throughout a body releasing some anabolic hormones all the way until it reaches your muscles delivering incredible mass, strength and energy.
Although there are no substantial scientific evidences to prove its effects on muscle growth over a long period, it still matches the anabolic potential of its protein counterpart, casein which has a longer lasting effect.
Supplementing with whey protein may be considered as a great option only if you are lacking some vital proteins in your diet.
But if this is not the case, then you’re better off just eating healthy.
Some Core Benefits
From the foregoing, it is evident that whey protein works well for those seeking to bulk up as well as quickly attain a cut physique.
It is always recommended that you use this supplement alongside an effective strength training program. This would keep you vascularized and facilitate the process of attaining a well sculpted, toned hardcore body.
Studies show that people who use it to enhance their workouts experience more endurance, stamina, energy and can even cause you to gain at least 8 to 10 pounds in an 8 week bulking cycle.
Whey protein has been found to also reduce stress, strengthen the immune system, reduce blood pressure and also treat some medical conditions.
So, What Are The Popular Myths And Facts Surrounding This Universal Sports Nutrition Supplement?
So, you’re reading up some stuff online about whey protein and it’s confusing you. It is time to face to the mask and clear the air on these contentions. Here are some of the myths that have been debunked.
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The Myth: There is no other type of protein that can stimulate muscle growth like the fast absorbing ones
The Truth: Whey protein is a fast absorbing protein that elevates amino acids levels in the blood in less than an hour of consumption as well as provide the body with all the required nutrients for boosting the body’s metabolism.
But this does not make it any different form the slower ones like casein protein.
While casein might take longer to digest, it usually lasts longer. Therefore, both fast and slow absorbing proteins are great for stimulating muscle growth.
The Myth: Infants do not need whey protein
The Truth: Whey protein is rich in numerous vitamins and Branched Chain Amino Acids. 1 Its notoriety is particularly associated for its high nutrient value.
Tracing it back to its history, whey is actually found in cow’s milk. However, this is quite different from the proteins found in human breast milk.
In most infant formulas, amino acids are used primarily as their protein source. However, the whey used is usually one that is pure and 100% natural (void of unsolicited substances). Learn how it is produced here.
The Myth: Whey protein don't enhance immunity
The Truth: Whey contains some chemical components such as amino acids (cysteine and methione) which help in the biosynthesis of glutathione2 (GSH) in the tissues.
This in turn strengthens the body’s antioxidant defense as well the ability to fight against the emergence of diseases and counter aging effects in the process. And it also helps with gut health, too!
The Myth: Whey protein and casein are similar protein types
The Truth: Milk produces two kinds of protein- whey and casein and both of them are not the same in terms of their digestive capacities and the longevity of the effects they offer.
The Myth: Whey protein can make you fat
The Truth: It is a known fact that it helps in managing your weight. However, when you eat too much, you tend to increase your calories thus leading to weight gain.
Same goes for whey too, as long as you do not workout and still indulge in poor eating habits, making your calorie level go overboard is inevitable.
The Myth: Without working out, you’ll still get huge muscles from whey
The Truth: It is very true that more proteins equals more muscle mass but except you’re doing something about it, it really won’t amount to anything.
You definitely need to get involved in an active lifestyle of working out for you to start reaping the benefits in terms of muscle growth and physique definition.
The Myth: It gives you gas
The Truth: This is one of those downsides that most users complain about. But this has to do with the supplement brand you are consuming.
Some supplements contain a mix of other proprietary blends that could cause bloating, gas and other mild side effects.
The Myth: Your body can absorb only 30 grams of protein at once
The Truth: In reality, your body can take pretty much up to 30 grams of protein.
Some claims have it that your body can absorb about 8 to 10 grams of whey protein in every hour.
The Myth: Eating too much protein is bad for your health
The Truth: There is a popular maxim that says too much of everything is bad.
Doing anything excessively is bad and this holds true even for going overboard on the intake of protein plus there are always some side effects that are usually applicable.
The Myth: All proteins are the same
The truth: This is apparently a false claim. Apart from the bioavailability of some proteins, they actually differ from one another.
And this often largely due to the levels of essential amino acids they contain which are about 9 (not forgetting that our bodies have the ability to make some on their own).
Some common examples of whole foods with complete proteins include cheese, diary, seafood, eggs and protein. While the incomplete ones are found in non-animal diets.
The Myth: Whey protein has a bad taste
The Truth: Many find the taste of most whey protein supplements very appalling.
However, when you consider that you’re taking it for the various benefits it gives then you’ll find that you actually have nothing to lose (except the weight of course) and you have all to gain (muscles).
But there’s a trick to adjusting the taste anyway. You can mix it with your favorite smoothie, yoghurt, milk or even beverage to make it deliciously creamy.
Conclusion
Many people have different opinions about the benefits of whey protein to their fitness needs.
While some are just assumptions and speculations based on reports that are not backed up by facts, it is clear that there could be misconceptions that need to be cleared.
It is also possible that the guys who have had unpleasant experiences are actually leading the pack along with competitors who are trying to bring their own products to the front burner and in a way discredit the use of whey.
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REFERENCES:
- http://www.webmd.com/vitamins-supplements/ingredientmono-1005-branched-chain%20amino%20acids.aspx?activeingredientid=1005
- http://www.webmd.com/vitamins-supplements/ingredientmono-717-glutathione.aspx?…%20Cached%20Similar