🎓 📝 LAB REPORT-365 📝 🎓
#15 Whey Protein Facts
Whey protein is one of two proteins found in milk. The other protein is Casein Protein. Whey is extracted from milk by adding a coagulant (usually Renin). The Curds (Casein) and Whey separate when this coagulant is added. Whey is the water-soluble component of milk.
Whey is used as a protein supplement. It is very useful for consuming Protein intake targets. Whey protein is absorbed faster than any other form of protein, which means that is can increase muscle protein synthesis after a fasted state.
Whey has been claimed to increase fat loss, but this is a function of protein, rather than whey itself. This means that consuming more protein often aids with fat loss efforts.
Whey does not harm the Kidneys of Liver, but it can make pre-existing damage worse. People with Kidney or Liver damage should exercise caution and visit a doctor or Dietician prior to taking Whey protein.
Taking Whey Protein:
The dosage of Whey Protein varies depending on the individual needs and protein goals. Some examples are:
Athletes/Highly Active people attempting to maintain lean muscle. Daily intake 1.5-2.2g/kg Body weight is a general goal.
Athletes/Highly Active people OR people attempting to lose body fat whilst preserving lean muscle mass. Daily intake 1.0-1.5g.kg Bodyweight daily is a general goal.
If daily protein targets are reached by dietary protein alone, then there is no need to supplement.
If you are considering taking Whey Protein, see a qualified Nutritionist or Dietician for more specific details. This article is intended as an educational guide, not a specific set of instructions on how to take Whey Protein. However, Whey Protein is very safe and well researched. Although it is not on ASADA/WADA’s banned substance list, some manufacturers create a proprietary blend, which means that they may have added different supplements to their protein mix. Occasionally these may include “pre-workout” type additives. These additives may appear on the banned substances list, which can result in a positive performance enhancing drug test.
Katsanos, C. S., Kobayashi, H., Sheffield-Moore, M., Aarsland, A., & Wolfe, R. R. (2006). A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly.American Journal of Physiology-Endocrinology And Metabolism, 291(2), E381-E387.
Tang, J. E., Manolakos, J. J., Kujbida, G. W., Lysecki, P. J., Moore, D. R., & Phillips, S. M. (2007). Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men.Applied Physiology, Nutrition, and Metabolism, 32(6), 1132-1138.
Tipton, K. D., Elliott, T. A., Cree, M. G., Aarsland, A. A., Sanford, A. P., & Wolfe, R. R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism, 292(1), E71-E76.