How Is Whey Protein Made Surprising Facts You Need To Know
Making whey protein is likely simpler than you think. It starts with cows milk, which is heated and separated into curds and liquid whey. The liquid whey is then shipped to a manufacturer, filtered, and dried into a powder form that we know as whey protein. At that point, its ready to be packaged and shipped to you for all your weight loss and muscle building goals.
In this article you will learn:
Digestibility And Food Sensitivities
Whey protein powder contains lactose, a common food sensitivity. Opting for whey protein isolate can lower the amount of lactose per serving but may still lead to stomach upset, bloating, and gas if youre highly sensitive to lactose.
Plant-based protein powders contain varying ingredients. Some types contain the common allergens soy and gluten, so read labels carefully and select products specifically labeled soy-free and/or gluten-free if needed.
Some plant-based protein powders especially those containing pea protein can cause bloating and cramping if you have irritable bowel syndrome or are sensitive to FODMAPs.
If you have food sensitivities, a good way to find out which protein powder is right for you is to simply try out a selection and keep a food and health diary. This can help you identify and keep track of any side effects that arise from using different products.
What Are The Risks
There are numerous risks to consider when using a protein powder. Among them:
- A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
- We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
- It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
- It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.
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How Much Protein Do I Need
There are a couple of factors that affect how much protein your body needs in a day. Your overall body weight, how active you are and your specific weight loss or muscle growth goals all come into play and can impact how much protein powder you need.
And lets face it, as much as we might like to think we can keep up with the likes of Chris Hemsworth or Arnold Schwarzenegger, theres a good chance you dont need to be ingesting the same amounts of protein as they do.
For an average male, the Institute of Medicine recommends that your daily intake levels should be equal to 0.8 grams per kilogram of your bodyweight. If you dont feel like doing the mental math, checkout USDAs DRI calculator for a more detailed, in-depth answer.
Health Benefits Of Peas
Peas are a lesser known source of protein but it’s becoming more popular as more and more pea protein products and supplements are coming to the market. Peas are a great option for many because they are allergen friendly and easy to digest.
One cup of cooked split peas contains over 16 grams of protein. It’s also high in minerals such as Iron, Zinc, Manganese, Phosphorus, and Copper. It’s high in folate, the natural form of folic acid, and contains several B vitamins.
Peas also contain over 20 grams of fiber in one cup! Most Americans do not even get that much in one day even though the Daily Recommended Intake of Fiber on average is around 30 grams. Higher fiber intake can help lower cholesterol and is beneficial in managing blood-sugar.
And contrary to popular belief, there’s no such thing as an incomplete protein. All plants contain all nine essential amino acids. The term “incomplete protein” really just means that one or more of the essential amino acids are present in limited amounts. For peas, that is Methionine but this should not be a concern as long as you are diversifying your protein sources through out the day. Check out this article for the top plant-based sources of protein for a balanced vegan diet.
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Protein Powder Friend Or Foe
Whey protein can be a fantastic supplement on-plan. It creams up your shakes and smoothies with its slimming powers. Just remember, Trim Healthy Mama is about balance. We dont want you to sub protein powder at every meal for whole protein sources. Enjoy whey protein daily, if desired, but it should not be breakfast, lunch, and dinner. Gelatin and collagen are also excellent protein supplements.
Dont Go Overboard With Protein
Whey protein has its place if youre an athlete building muscle or trying to fill some nutritional gaps. But most people already get enough protein and dont need supplements.
Your body can only use 20 to 40 grams of protein at a time, Smith says. Even if youre trying to bulk up, taking amounts higher than this isnt helpful. Most people dont need whey protein to meet their protein requirements if theyre eating a healthy diet.
As with any supplement, its best to discuss with your physician before you start taking protein supplements. They can interfere with some medications or may actually be harmful for people with certain conditions.
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Are There Any Dangers Involved In Mixing Your Own Protein Powder
If your protein powder recipes only include pure protein powder, there is no way you can cause your body any harm.
While you should be careful about the amount of protein that you consume, making protein powder is no more dangerous than buying it directly from a manufacturer.
In fact, since you will know exactly what is going into your protein drinks, you will be able to avoid having allergic reactions.
Although making protein powder mixtures is completely safe, you should remember that different kinds of protein have different qualities.
Some protein powders, such as casein, also have extremely high sodium levels. You can pick and choose the types of protein powders that you use for your mixtures by monitoring your results and taking notice of any and all side effects.
The Best Protein Powders
We have tested a vast range of protein powders to home in on the very best available, and you can find reviews of everything weve tried in our protein powders round-up. However, if you just want the quick version, here are our top three protein powders.
Best Whey Protein Powder: Myprotein Pro THE Whey+
The key to a good protein powder is high-quality ingredients and only the best have been put into this powder. Whey isolate is delivered via Myproteins beadlets, which stagger the release into the body to ensure a steady supply of muscle-building amino acids. Each 32g serving contains 26g of protein and the powder mixes easily in water or milk.
Buy from Myprotein | £35.99 for 960g
Best Casein Protein Powder: Optimum Nutrition Gold Standard 100% Casein
Heres another powder that uses premium ingredients. In this case its micellar casein, which is absorbed slowly by the body over several hours, making this a great pick to drink just before bed. Each 32g serving contains 24g of protein.
Buy from Optimum Nutrition | £14.99 for 450g
Best Budget Protein Powder: Bulk Powders Pure Whey Protein
Buy from Bulk Powders | From £12.99 for 500g
Most Refreshing Protein Powder: Myprotein Clear Whey Isolate
Buy from MyProtein | £21.99 for 500g
Best Vegan Protein Powder: Healthspan Elite Complete Vegan Protein
Buy from Healthspan | £24.99 for 1kg
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Whey Protein Green Smoothie
Dont let the color of this green smoothie fool you into thinking youre drinking pureed grass. The almond milk and frozen banana give this smoothie the rich, creamy consistency of a milkshake. Each glass is high in protein, with spinach to help you meet your daily greens requirement.
Crisps bake up nice and juicy with a crumbly topping and this blueberry one doesnt disappoint. Pumpkin, sunflower, and chia seeds combine with oats for a crunchy crumble that has added protein powder.
Treat yourself by topping it with a scoop of ice cream or a dollop of whipped cream.
Chicken Parm Florentine Meatballs
The ingredient list is a tad long, but the flavor is high and the cooking is easy in this Italian-inspired recipe. Best of all, youll likely have many of the items in your pantry already.
Oats keep these meatballs moist while fresh spinach adds a dose of veggies. Serve them with your favorite pasta or in a meatball sub.
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Side Effects And Risks Of Whey Protein
Whey protein is generally safe for most people to take, as long as they dont have a dairy allergy. But there are some drawbacks:
- Calorie content: Whey protein may be low fat and low carb, but it still has calories. Too many calories from anything, including protein, leads to weight gain, Smith explains.
- Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. Its better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake, says Smith. If you use a supplement, look for one that lists whey protein as the only ingredient.
- Possible contaminants: Protein supplements dont have strict regulations like foods and drugs. The purity might not be proven in some protein supplements, says Smith. They can have fillers or heavy metal contaminants that arent listed on the label. Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity.
- Possible digestive problems: Some people experience constipation, diarrhea or nausea from taking whey protein, especially if they take large amounts.
Protein Powder How To Take Them And What Are They
A few lines above I said that whey proteins are the mostused in the world in the field of supplementation, this for a whole series ofreasons that I am now going to list, first of all their amino acid pattern,that is the distribution of amino acids within them. it is very similar to theamino acid pattern of our muscles, and this is a very good thing, because itmeans that almost all the whey proteins introduced are actually used to buildmuscles, this concept is called BIOLOGICAL VALUE, by value In fact, biologicalmeans the ratio between the proteins taken and the proteins actuallyassimilated, that is, between the proteins that we have introduced, and thosethat our body has actually used to build the proteins of our muscles,since thisratio is very favorable in whey proteins, they are defined as HIGH BIOLOGICALVALUE, and this means that it can be said with good reason that Whey Proteinsare high quality proteins, and very effective in building our muscles.
Another parameter, which indicates the excellent quality ofWhey Protein , is their high CHEMICAL INDEX, in addition to the aforementionedhigh BIOLOGICAL VALUE , confirming the fact that this type of protein lendsitself incredibly well to building our muscles, which is precisely the mainpurpose of whey proteins, TO BUILD OUR MUSCLES EFFECTIVELY, they are also welldigestible, well soluble, and very practical to use.
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Effects Of Whey Supplementation On Muscle Mass And Strength
The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
The ways by which whey protein promotes muscle/strength gain include:
Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates .
Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.
There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half .
So You Want To Buy Protein Powder Now What
Whether youre looking to lose weight, build muscle or improve your overall athletic performance, protein powder can be a great resource to help you achieve your athletic goals. The tricky part comes into play when trying to decode and understand what exactly each product has to offer to make sure youre not loading your body full of harmful ingredients.
Its also worth noting that a protein powder that works for one mans athletic goals might not work for another. So, when shopping for your next protein powder, keep in mind your specific health goals and dietary restrictions to help you find the best protein powder for you.
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Should You Drink A Protein Shake Before Or After A Workout
Many people consume protein shakes along with their workouts, as protein is necessary for muscle repair and growth. However, the ideal time to have a protein shake is a largely debated topic. Some people believe it is best to drink a protein shake before a workout, while other people argue that after a workout is a better choice.
Interestingly, recent research suggests the amount of protein you consume per day is more important than when you consume it for gaining muscle mass . Therefore, as long as you consume protein around your workout, it doesnt matter if its before or after training. I always like to have a protein shake after exercise, but thats just what works for me.
If you make this Whey Protein Shake recipe, let me know! Leave a comment with a star rating below, because I love hearing from you!
Which Is Better Soy Or Pea Protein
Both pea protein and soy protein are good options for plant-based protein powders. However, pea has slightly higher levels of some amino acids and some may find it easier to digest. Soy and pea powders have comparable amounts of protein and fiber and, unless you are allergic to soy, you dont have to avoid it.il y a 3 jours
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How To Make A Whey Protein Shake
Learn how to make a whey protein shake at home with this quick and easy guide. Includes tips, ideas, and a customizable recipe for a DIY whey protein shake made with clean and healthy ingredients.
I love drinking whey protein shakes, because they are so convenient, satiating and are packed with nourishing ingredients. They make a healthy breakfast that will keep you feeling full and energized all morning. Protein shakes also help your muscles to heal and build after exercising and help refuel your energy.
Risks Of Protein Powder
In addition to being more affordable, homemade protein powder may also be a healthier option as you know exactly which ingredients are being used. An article in Harvard Health Publishing reports on the risks of protein powders.
One risk is that protein powders are not FDA-regulated or approved. As they are a dietary supplement, the FDA leaves it to the manufacturers to determine the product safety. Moreover, the long-term effects of protein powder are unknown. There’s little data on the side effects of protein supplementation.
For some individuals, especially those who are lactose intolerant, protein powder can cause intestinal discomfort if they’re using a milk-based powder. Finally, be wary of the fact that certain protein powders may be high in sugars and calories.
Generally, it’s best not to consume too much protein as it can put excess pressure on the kidneys, says The Pharmacy Guild of Australia. This could increase the amount of calcium excreted in the urine and could affect bone health in the long run.
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Choose Your Protein Sources
To build your own powder, you’ll need a few dried protein sources. Which ones you choose and how much you use is entirely up to you. My go-to is Back to Her Roots’ recipe, which calls for:
- 1 cup of green lentils
- 1/3 cup of brown rice
- 1/3 cup of oats
- 1/2 cup quinoa
- 1/3 cup brown rice
Other protein sources you can use include bulgar wheat, other lentils, farro, and barley .
Ed. note: you can also take a cue from a Korean multigrain drink called misu garu. It’s made from ground-up grains like barley, corn, rice, millet, and other ingredients like soy beans, sesame seeds, and black beans. Learn more about it here .