What Is Whey Protein Isolate
Whey Protein Isolate is a fast-absorbing protein that is leftover from the manufacturing of milk products.
Any dairy product made from milk like cheese, ice cream, or yogurt creates a whey bi-product.
Milk is made up of two proteins, 20% whey and 80% casein. Both of these are considered high-quality proteins. Whey is faster absorbing while casein is absorbed slower and more beneficial if taken at night time.
Both of these proteins contain all of the essential amino acids your body needs to repair and grow muscle. Whey protein has the unique ability to produce new protein inside of your muscles, making it more effective at protein synthesis.
Whey protein comes in many different forms, these are the three most popular.
- Whey Isolate – Holds less lactose, healthy fats, and vitamins from the milk. It is more refined during the manufacturing process, but this causes fewer minerals that your body needs after intense workouts.
- Whey Concentrate – Contains a higher amount of lactose, healthy fats, and minerals and is made up of roughly 80% pure protein from milk.
- Whey Hydrolysate – This is a pre-digested form of protein, making it one of the fastest absorbing proteins on the market.
Is Whey Protein Isolate Bad For You
Whey protein isolate is safe to take by the vast majority of people. Still, if you have any underlying digestive issues, especially when it comes to milk products, you should purchase non-dairy protein powder.
If you have an allergy to cow’s milk or are lactose intolerant, do not use whey proteins; it will cause bloating, gas, and nausea.
Side Effects From Whey Isolate
Some adverse effects can come from taking whey protein, but they are generally due to a sensitivity to lactose or dehydration.
It’s believed that up to 70% of the world’s population has some degree of lactose intolerance.
This means that you don’t have the enzyme lactase responsible for breaking lactose down, which is why you’ll experience…
- Stomach cramps
The good thing about whey protein isolate is that since it’s refined longer, it has less lactose, so unless you’re incredibly sensitive to it, you may experience fewer digestive problems.
Allergic reactions to whey
If you happen to be one of the very few adults that didn’t outgrow an allergy to cow’s milk, then you need to stay away from whey protein.
In case you think you have an allergy the symptoms are generally
- Swelling of the face, throat and tongue
- Runny itchy nose
- Itchy eyes
If you do have an allergy you need to try a protein derived from pea, soy, egg, rice, or hemp.
Can Whey Protein Damage Your Kidneys
If you’re a healthy adult without any pre-existing kidney conditions, then you shouldn’t have any problem supplementing with whey protein isolate.
A high protein diet will cause further damage if you are already diagnosed with kidney problems.
Make sure to speak with your Dr before establishing a protein regimen.
Will Protein Damage Your Liver
If you have a healthy liver, a high protein diet will not cause any damage to it; in fact, the liver needs protein to preserve itself and fix the damage that naturally comes from flushing out toxins in your body.
If you have cirrhosis you shouldn’t take protein.
Ammonia is a natural by-product of protein, and your liver can’t metabolize it when it has cirrhosis.
Benefits Of Taking Whey Protein Isolate
Whey protein is one of the most studied supplements on the planet and has more than proven itself to be effective and safe.
Along with high nutritional value and health benefits, I’ve said for a while now that protein should be considered a different food group more than a supplement.
Increases the amount of lean muscle produced
Whey protein isolate contains BCAA’s, which stands for branched-chain amino acids. The most important of these is called leucine.
Out of all the amino acids, leucine has the most similarities to anabolic properties, which drastically helps preserve existing muscle mass, change body composition, and increase strength.
One Of The Best Sources Of Protein
Whey protein contains all of the essential amino acids that you need; it is easily absorbed and smoother on your digestion system than other protein types.
I want to stress that if you’re able to get enough protein in your diet through whole foods, then you should always opt for natural methods of over-supplementation.
May Help With Post Workout Inflammation
Anyone who lifts regularly knows how easy it is to become sore in your joints.
Swelling and soreness are generally due to inflammation; a small amount of inflammation is a good thing since this is your immune system’s way of triggering a defense to whatever ailment it is experiencing.
When it becomes more constant, it can become worrisome; when you have high amounts of inflammation, a large percentage of C- reactive proteins(CRP) will be present.
Studies have shown that a diet high in whey protein showed decreased amounts of CRP in people that experienced high levels of inflammation.
Whey Protein Isolate May Help Your Body Increase Its Antioxidant production.
Overtime time, your body starts to oxidize and experience what is known as oxidative stress. This causes chronic illnesses, fatigue, and pain to become more prevalent.
Antioxidants are responsible for slowing down these stressors; one of the most effective antioxidants is called glutathione.
Glutathione is produced in more generous supply when your body has high amounts of amino acids, especially cysteine, found in smaller percentages through your system.
Foods high in cysteine will help make up for this deficiency, and whey protein isolate is very high in cysteine, boosting your body’s antioxidants.
Reduces Hunger To Control Appetite
Three primary macronutrients make up your diet, Proteins, carbohydrates, and healthy fats. Out of the three proteins are the most satiating.
Protein is more problematic for your body to digest, making you feel full longer, making it easier for you to eat less during the day.
This will lead to less snacking and calories for you to turn into excess fat.
All proteins will help you feel full, but whey protein has stood out as the best.
Helps you lose weight
Whey protein will reduce your appetite, raise your metabolic rate, and help you maintain muscle mass, which will make you burn more calories at a resting state.
How Much Whey Isolate Do You Need Daily
How much protein you consume every day will depend on whether you want to lose weight or build muscle.
If your goal is to build muscle mass and regularly lift throughout the week, you’ll want to add 1 gram of protein for every pound of your bodyweight.
For example, if you weigh 180 pounds, you want to eat 180 grams of protein every day. Try to achieve most of this through your diet of lean proteins and use supplementation for the rest.
If you’re trying to lose weight, you need to figure out how many calories you should eat every day to be on a calorie deficit and then factor in every gram of protein with four calories.
Your total protein should be about 15 to 20% of your diet, and the rest will be made up of healthy fats and complex carbohydrates.
When Is The Best Time To Take Protein
Ask this question at your gym, and it is a sure-fire way to start an argument. Depending on who you ask, you’ll be told to take it when you first wake up, pre-workout, post-workout, and before bed.
In the end, you’ll have to form your own opinion, but here is a little background into why each idea is warranted.
I’ve had people tell me that you should drink a shake pre-workout to set up your anabolic window to not experience muscle breakdown during your workout.
I don’t buy this. If you were able to do that much damage to your muscles during your workout, then no one would be making any gains in the gym.
Another reason I here for pre-workout is that it gives you energy during your workout.
It takes a couple of hours for your body to breakdown any food you eat to apply it to an increase in energy. It would be best to rely on your breakfast, lunch, or dinner to give you the correct amount of energy, not your protein shakes.
This is the theory that I put the most credence behind.
Your muscles grow when they’re at rest, especially after your workout, when they first start the process of repairing themselves and are looking to suck up all the nutrients they can get.
Try to have your shake 30 to 45 minutes after your workout.
It was once believed that there was a unique anabolic window right after your workout, and if you missed it, you would hinder your results.
We now know it isn’t that much of a deal if you miss it, but it still gives your body a jump on being able to start building more muscle mass.
When you first wake up
The thought behind this is that you just slept for 8 hours, and your body is craving nutrients and that drinking a protein shake will give it essential amino acids, fats, and protein for energy.
This all makes sense, but you need a more established breakfast to build muscle and get your day off on the right track. A protein shake is more of a snack.
I take a protein shake before bed every night, but I make sure to use casein and not whey isolate.
The slower absorbing casein helps give you energy in the morning and build and repair muscle throughout the night.
Whey proteins absorb too quickly to be of any assistance when you’re sleeping 6 to 8 hours.
Which Is Better Whey Protein Isolate Or Whey Concentrate
There isn’t a massive difference between the two types of protein.
The most significant factor is whey isolate costs more per serving, and since it undergoes more processing, it has less lactose, fats, and minerals.
This will lead to a higher percentage of protein but fewer healthy fats, minerals, and calories.
You can buy the cheaper whey concentrate and double up on the dosage and still save money, Make sure to watch the calories.
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If you’re looking for a purer form of protein and want to avoid digestive issues, then whey isolate might be the answer for your protein needs.
If you are lactose intolerant, you may still have some problems and might be better off looking for a protein made from peas, rice, hemp, or corn.