Whey Protein Right For You?

A big question that I get a lot is should I be taking whey protein. so when should I be taking it also there are so many different types that I can understand why so many of you are getting lost and confused and it basically comes down to not having the right information

well this post is going to fix that and answer some of the most common questions you guys might have but before we get started be sure to turn on video notifications so you never miss a new video upload so one of the most common questions

we'll call it question one is why do you need protein and how much should you be taking now protein is necessary for many processes happening within our body such as transporting molecules like oxygen keeping your immune system healthy and even transmitting messages from cell to cell so consuming enough protein is key

Protein Powder

If you want to stay healthy let alone reach your fitness goals some benefits of whey protein are it improves muscle protein synthesis which means it helps muscle growth it also helps with weight loss by suppressing your appetite and improving insulin sensitivity and weight

Protein also helps improve your strength gains on average if you're playing sports or trying to maintain your physique you only need about one gram of protein per lean pound of body weight and your lean body weight is your total

Weight minus your fat weight so it's not 1 times what you weigh when you get on the scale however if you're trying to build muscle and strength or even if you're cutting you should be consuming closer to at least 1.5 grams of protein per pound of lean body weight so for me that's about 240 grams of protein a day and if you need help figuring out how much protein you should be eating

I will link you to my video down the info section below and how to build your meal plan and calculate those numbers yourself number two is whey protein the best a word about casein or egg protein or other types guys not all protein is created equal we have protein from milk

Meat beans and rice for example and they're not all the same so how are protein powders different you might ask there are 3 main factors that I consider when evaluating protein powder the quantity of essential amino acids in the protein powder how absorbable it is by your body.

Benefit of Protein Powder

Protein content per serving meaning how much of the other stuff is things like cobs and fat per serving first let's look at the amino acids basically proteins are molecules made of amino acids there are a total of 20 amino acids and 9 of which a body absolutely needs to stay alive and cannot produce on its own the more of those nine essential amino acids that are present in a protein the more complete it is complete sources of protein are

Protein from red meat eggs milk fish hemp and chia for example so as long as you're choosing a protein powder made from one of these protein sources you're okay

But if you're a vegan you may need to combine proteins from different incomplete sources to form a complete combination second let's talk about bioavailability which is how much of the protein your body will be able to absorb

Here's a chat showing you the bioavailability of protein from different sources and keep in mind that the higher the better think that protein is not stored in the body like cobs in fact so whatever your body can't absorb it will get rid of which means you're going to poop it out

So just because you're eating a lot of protein doesn't necessarily mean your body is able to absorb it all and your money could be going down the drain also notice that whey proteins are the highest while plant proteins are the lowestn so again if you're vegan just be smart about which ones you choose

And understand that you might need more to reach your daily goal considering the lower absorption rates now moving on to purity protein powders will not be 100% pure protein they will contain some carbs fats sweeteners etc also depending

On your budget goal and restrictions you might choose a different type of protein now typically the more pure the powder is the more expensive it will be which means it will come down to cost versus.

Benefit for you so let's talk a bit more about purity first of all how is whey protein produced well when we use milk to produce cheese we end up with cheese the solid component and whey the liquid component this means that way is essentially a byproduct of cheese production

Unfortunately this initial liquid whey has very little protein so in order to increase its protein content the liquid is filtered getting rid of a lot of the fat and cobs this procedure creates what we know as whey protein concentrate sounds familiar right so this will be

The first type of protein that will be talking about so whey protein concentrate this is basically untouched and it retains a lot of the immune system benefits it can be up to 80 percent protein which means the rest will be fats and carbs which means it will have lactose this one is also absorbed a bit slower than the other two forms of way so whey protein concentrate is a great all-around protein powder

Best bang for your buck next is whey protein isolate this one is obtained when we take concentrate and run it through a purification process what happens that we end up with an even more pure form of protein called whey isolate and this one is about 90 percent

Protein now there are two basic ways to produce isolate the first one is called cross cross flow micro filtration and it's the best because it doesn't damage the protein at an atomic level and it still retains all the immune system

Benefits the second way is a process called ion exchange with a protein is exposed to heat in certain acids that alter some proteins that are responsible for the immune system benefits this type of protein isolate I would avoid especially since there are better options now regardless of the manufacturing process though whey protein isolate is very low in lactose

Which might be ideal for all of you guys who are lactose intolerant or suffer in general from gas or bloating and stomach pains when you consume protein it's also a good choice if you're looking to get Lena and really watching your carb intake lastly is whey protein hydrolysate this is the most expensive kind and to be honest guys it's definitely not worth investing in you see this hydrolyzed form of protein is treated and purified so much that it's no longer protein it is so broken down that it can almost be thought of as amino acids due to this fact it's absorbed super quick.

Now has no immune system boosting Beks and it tastes awful however it is extremely high in protein in some cases more than 99% and therefore it can be suitable for those of you who are allergic to lactose because lactose is almost non-existent in this form of protein so to quickly recap guys whey protein concentrate up to 80% rich

Protein absorbs relatively slowly retains all immune system benefits higher concentrations of lactose at cheapest form of whey and it has excellent taste whey protein isolate up to 90% rich in protein absorbs really fast retains a lot of immune system benefits lower concentrations of lactose good value for your money also tastes very good and lastly whey protein hydrolysate up to 99% rich in protein it's extremely degraded but it absorbs really fast retains no immune system benefits almost zero lag toast is pretty expensive and has awful taste so now that you know.

What whey protein is and the different types when should you take it first of all a supplement is only to be used to fill in gaps in your diet protein or mass gainers or any other supplement for that matter they're not these magical things that make your muscles grow out of nowhere protein powder is food food for your muscles but you still need to do the work in the gym and have a balanced meal plan to maximize results

So to figure out how much protein powder to take you will first need to determine how much protein you need a day to reach your goals and how much you're getting from consuming regular foods this means in order to calculate how much protein you need per day you simply subtract

What you're getting from real foods and whatever's missing you supplement with protein powder if you guys need a calculator to help you figure out how many grams of protein you need per day in general to reach your goals just go to the meal plan section of my site muscular strength calm and use the calculator there and I'll put a link down in the info section below as for

The best time to take whey protein this is a question that is asked a lot and it's fairly simple guys it doesn't really matter when you take your protein your body won't know the difference the only thing your body recognizes is how many grams of protein carbs and fats you had for the day so timing your protein intake won't do much for you other than stress

You out which seems to happen a lot having said that your body is more hungry for nutrients first thing in the morning and after intense workouts so if you have a hard time packing in the calories those would be the best times to do it to be honest guys you won't see any real differences in results if you smashed a protein shake right after your

Workout or if you just went straight home and ate a meal of chicken and rice whey protein is just a convenient source of protein and not some magical elixir

If you guys want to know what I use I personally take BSN's DNA series whey protein during the day and I use syntha-6 isolate at night because of the casein but casein protein would be another video one serving of the DNA series whey protein has a hundred and thirty calories 24 grams of protein 5 grams of carbs and one gram of fat

And as you can see it is very low in carbs and fat so it helps me stay lean all year round so to wrap this up my general advice is this if money is a concern go for the whey concentrate it's a great all-around protein powder and will give you what you need also if you're a skinny guy trying to grow you're not so worried about carbs and fat so stick

With this one because it's less expensive if you want to focus on getting lean and our cutting carbs then isolate is the best option for you at the end of the day guys you're also worried about what kind of protein you should be taking but your real concern should be am I getting enough protein

Daily period so if you haven't already download my app for my website muscular strength calm and use my custom meal planner because it's not only going to track your macros but will also track your vitamins and minerals and help you

With food suggestions if you're not eating enough remember guys vitamins and minerals are crucial to help with the absorption of protein carbs in fact it's all about filling in the gaps not using these products as a solution if you have a jump diet hope you guys enjoyed this video and if you'd like me to cover casing protein next be sure to subscribe lissa leave a thumbs up and as always

More good stuff coming soon

See you guys