Whey It Right: Why You Need To Look At This Protein With A Fresh Lens
However, remember that whey protein powder is only a supplement, not a meal
If you thought that whey is only meant for bodybuilders who use it to increase their muscle mass and bulk up, you couldn’t be more wrong. The stereotyping of this protein powder has led to many misconceptions about its usage and benefits. Here are some interesting facts about whey and its many health-improving qualities:
1. Simply put, whey is the by-product of the cheese-making process—the liquid left behind when milk is converted into cheese, which is then turned into a powder. Whey is one of the two main proteins found in milk, the other being casein. Whey is a source of essential amino acids, which your body can’t make and have to be sourced from outside.
2. Protein is essential for building and maintaining muscle and bone strength, repairing tissues, and for numerous body functions. As per the Indian Market Research Bureau’s 2017 report, protein deficiency among Indians stands at more than 80 percent, measured against the recommended 60 gram per day, says a Forbes India article. If you are unable to meet the dietary protein requirement, moderate consumption of whey protein may help but check with your nutritionist before you start with a protein supplement.
3. Whey is known to improve muscle strength, muscle mass and muscle recovery after an intense workout.
4. If you plan to buy a whey protein powder, always check for the hidden sugars and calories that come with the bottle. As the Harvard Health Letter puts it, “Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). 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.” So, be smart and read the label carefully to pick the right one. Also, stick to the required quantity.
5. When it comes to consumption of whey, it’s important to understand that this protein powder is a ‘dietary supplement’ and should not be seen as an option for a meal replacement. You can add whey to your morning yogurt smoothie or blend it with water for a post-workout drink to up your protein intake, but whatever you do and however you use it, don’t treat it as a meal. Remember, the right quantity and the right usage is the key to getting the most out of this health-boosting powder.