WHEY PROTEIN CRASH COURSE

  

Eating healthy is already difficult enough, but trying to find out which supplements are right for you can be daunting. Chakra Nutrition has your back with a crash course on whey protein - the most commonly used protein powder. This article will cover:

1. What is protein powder and why should you use it
2. How much protein do you need per day
3. Different kinds of whey protein powder

WHAT IS WHEY PROTEIN POWDER AND WHY SHOULD I USE IT?

Protein is an essential macronutrient that helps your body regulate hormones, build muscle mass, and repair tissue. Whether you’ve finished a tough workout or went on a brisk walk, your body needs protein to replenish your energy. 

Protein powder is a concentrated source of protein that comes from animal or plant foods and is a tool to help you reach your protein goals for the day. There are numerous types of protein powders that are derived from different sources such as pea, soy, and milk. The most widely-used protein powder is whey protein.

 

As shown in Figure 1, whey protein is produced from milk during cheese production. When milk is heated, it separates into curds and liquid whey; the liquid then undergoes a filtration process to remove excess fats and carbohydrates. Dried whey takes a powdered form which can be  added to your favourite shakes, meal replacements, and protein bars. Believe it or not, protein powder isn’t something that only bodybuilders use! While one of the uses of protein powder is to help build muscle, there are a number of other benefits:

 

Help Lose or Maintain Weight

Incorporating a high-protein diet into your life can help raise your metabolism and reduce your appetite. Protein helps you feel full for longer and leads to less frequent snacking or overeating, which can help you maintain a healthy weight or lose weight. This doesn’t mean that protein powder should be used as a meal replacement, rather, protein should be incorporated as a part of your nutrition plan to promote healthier eating habits.

“I thought protein makes me fat”

Consuming the right amount of protein each day will not make you gain weight. However, like all foods, overconsumption can lead to weight gain over time as excess protein is stored as fat.

 

Consuming the right amount of protein each day will not make you gain weight. However, like all foods, overconsumption can lead to weight gain over time as excess protein is stored as fat.

 

Recover After Exercise

Protein helps repair muscle and tissue after your workout. Athletes often use protein powder to speed up recovery from muscle soreness which improves muscle performance. The reason why protein is able to support in recovery is because of amino acids; compounds that combine to make protein.

In a study in 16 resistance-trained athletes, amino acid supplements improved performance and muscle recovery and decreased muscle soreness, compared to a placebo. Recovering after exercise is important because the body needs to heal itself in preparation for the next time you exercise, which decreases the risk of potential injury and enables you to perform at your best.

Build Muscle

Protein is one of the building blocks of your muscles. Consuming the right amount of protein promotes muscle growth and can prevent muscle loss if you’re trying to lose weight.

“But I don’t want to get too muscular!”

The physique you see from your favourite fitness influencer or the intimidating person at the gym with extra-large muscles is a result of years of training. While incorporating a high-protein diet into your lifestyle will help promote muscle growth, you won’t look like Dwayne The Rock Johnson even after one year of exercising and drinking protein shakes (Sorry if that was your goal).

Aside from the common benefits...

Protein powder is the easiest and most efficient way to get the protein you need throughout the day. While it is possible to get protein from other sources such as lean meats, nuts, and other protein-rich foods, these sources are not always the best option because of the large amount of food you would need to eat.

 

 

 

Second, whether or not you are exercising, you need more than 27G of protein per day, and eating 4.5 eggs is a lot of food… and a lot of eggs (Who eats this many eggs in one day?). Eating this much food can be too filling, making it difficult to reach your protein goals. This begs the question, how much protein should you be consuming?

HOW MUCH PROTEIN SHOULD I BE CONSUMING?

The amount of protein that you need per day depends on many factors such as activity level, age, physique goals, and overall health. If you exercise regularly and live an active lifestyle, you’ll need to consume more protein to maintain or build muscle mass, relative to a non-active person. As a general rule of thumb, you should be consuming 0.36 - 0.5 grams of protein per pound of bodyweight if you are inactive, and consuming 0.7-1 gram of protein per pound of bodyweight if you exercise regularly. Figure 3 breaks down how much protein you should be consuming per day depending on your weight.

 

Note: If your goal is to lose or gain weight, using your target weight instead of your total body weight will give you a more accurate measurement of how much protein you should consume per day.

TYPES OF WHEY PROTEIN POWDER

Depending on your diet and fitness goals, there are three different types of whey protein you can use to better suit your lifestyle: concentrate, isolate, and hydrolysate. Each type is produced differently and varies in its nutritional content, but has all the same benefits mentioned above. Figure 4 summarizes the different types of whey protein.

Whey Protein Concentrate

Whey protein concentrate contains roughly 70–80% protein by weight, with the remaining 20-30% containing carbohydrates, fats, and other nutrients commonly found in whole milk resulting in more calories. Whey Protein Concentrate has a higher lactose content than isolate and hydrolysate, which does not make it suitable for those who are lactose intolerant. However, it is still a great choice for those looking to build muscle.

Whey Protein Isolate

Whey Protein Isolate takes additional steps to decrease carbohydrates, fats, and lactose content. By undergoing a more thorough filtration process, whey protein isolate has a higher protein content than whey protein concentrate, containing at least 90% or more protein by weight. Whey protein isolate is a great option for those who are looking to build lean muscle mass, maintain muscle mass while losing fat, or are lactose intolerant.

Whey Protein Hydrolysate

Whey Protein Hydrolysate goes through a process of hydrolysis, which partially breaks down the protein by exposing it to heat, acid, or enzymes. This process essentially "pre-digests" the protein, which makes absorption and digestion easier. Whey protein hydrolysate is recommended for athletes and sports enthusiasts that do intense, frequent training.

There is no right answer as to which whey protein powder you should choose; your choice should be based on what you are trying to achieve and your sensitivity to lactose.

 

 

Chakra Nutrition is focused on helping you find a balance between a healthy lifestyle and enjoying the great tasting foods and drinks in life. We chose to use whey protein isolate since a lot of the foods and drinks we love and crave, like bubble tea, are high in calories, fats, and carbohydrates. By using whey protein isolate, Chakra Nutrition’s Signature Milk Tea protein shake is the perfect healthy alternative to bubble tea with only 121 calories, 1g of fat, 1g of carbohydrate, no added sugar and no lactose content. You should be able to get your fix of bubble tea without feeling guilty. Find balance, the right whey.