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Are you a fitness enthusiast or a professional athlete? Do you consume whey protein? If yes, then what made you consume one - was it the people around you who influenced you or did your body feel the need for protein?
There was a time when protein as a supplement was thought to be useful only for people who wished to gain muscles or look bulkier, especially bodybuilders. The nutrient was not often associated with maintaining general health specifically women’s health. It is only recently that the emphasis has shifted to protein’s importance for the wider population and a huge gap was noticed between the requirements and actual consumption of protein.
A study published in 2017 found that India consumes much less protein than the prescribed amount, which is 0.8 to 1 g per kg body weight. 73 percent of Indians are known to be protein deficient while 90 percent of the population is unaware of their daily requirement of protein.
It was also observed that the global average for protein consumption was 68 g of protein per person, while India had the lowest average protein consumption compared to other Asian countries and developed nations at 47 g per person each day.
Protein is made up of amino acids which play a crucial role in muscle growth, maintenance, and repair. Milk-based protein supplements are further bifurcated into whey protein and casein protein, with whey protein being the one that is more commonly consumed. Whey protein is a fast-absorbing protein in contrast to casein, a slow-digesting protein, making the former a go-to protein option for individuals aiming for muscle growth and recovery. However, many fall for false information or make mistakes while consuming it, which comes in the way of better results.
Let's dive into this blog on whey protein and its importance. You’ll also learn about the major mistakes people make while consuming this supplement and how to avoid these.
1. No Set Timing for Protein Consumption
People often consume whey protein at any time of their liking without putting much thought into how even the wrong time of consumption can make their protein powder less effective. Some take their whey protein serving immediately after a workout while many distribute it throughout the day.
Solution:
So, to make the best of your whey protein, it is important to schedule your protein intake timings. For effective results do not consume whey protein with or just after meals. Whey protein should not be consumed hours after a workout. Taking it within 30-45 minutes of your workout is beneficial for repairing muscles and speeding up the recovery process. Distributing your protein intake throughout the day is a better option as it helps lower the chances of digestive issues. Taking whey protein before a workout fuels the training sessions while taking it in the morning is good for preventing muscle breakdown and providing satiety through the sustained release of amino acids. Also, having a small serving before bed occasionally can help you with overnight recovery. Just adjusting your whey protein timings based on your goals can help optimise muscle growth, providing effective results and improving overall performance.
2. Not Drinking Enough Water
Whatever you supplement your body with, the importance of hydration stays the same. Yes, protein shakes are mostly made with liquids, be it water or milk. But this isn't just enough water to match the daily consumption. Adequate hydration is important for every process in the body - be it the digestion of proteins or nutrient absorption. Water is necessary to flush out toxins and excrete excess urea and nitrogen, which are produced when the body breaks down protein. So, to avoid dehydration, bloating, digestive issues, and reduced muscle-building efficiency, hydration is essential to get the most out of your whey protein.
Solution
Set a certain goal for your daily water intake and try to fulfil it each day without fail. Consuming a sufficient amount of water when taking your whey protein shake helps flush toxins out of the body. Water also promotes the absorption and utilisation of nutrients, supports muscle growth, and enhances overall well-being, increasing the effectiveness of your protein intake.
So, to make the most of each supplementation, it is necessary to keep up with optimal hydration as it goes hand-in-hand.
3. Choosing the wrong or bad quality whey protein
It is important to know that not all protein powders are of the same quality. Many products in the market may contain steroids, heavy metals, artificial chemicals and additives. Also, at times people might go overboard with the amount of protein they consume as not many are aware of the amount that is optimal for them. Some may even choose a formulation that is meant for professional sportspersons even though they have a sedentary lifestyle, which can cause digestive issues. For instance, whey protein concentrate contains approximately 80-90% protein while whey protein isolate contains up to 90% with lower fat and lactose content.
Solution:
Thoroughly read the information mentioned on the label and check the ingredient and additive list before picking any product to ensure purity. For maximum benefits of whey protein, choose high-quality, third-party-tested products. It is as important as consuming good quality protein in the right amount. You can begin with a moderate amount which you can gradually increase. It is very important to know what we are putting in our bodies as it will impact our overall health in the long run. Avoid protein supplements that contain heavy metals, steroids, artificial sweeteners, and unnecessary additives and always check for lab reports and regulatory certifications like ‘FSSAI approved’ before purchasing the protein powder.
Choose brands like Steadfast Nutrition that have a wide range of whey proteins. These best proteins come in single-serving sachets which ensure precise dosage, adds to their reliability and makes them convenient to carry anywhere without worrying about the dosage or protein denaturing.
4. Whey Protein as a Meal Replacement
Yes, taking a supplement is important but does it mean that just taking a supplement is enough to cover your daily nutrient requirements? Many rely on just whey protein shakes thinking they can easily neglect natural food sources from their diet. Whey proteins can help bridge the nutritional requirements and dietary intake of protein but completely relying on them in place of a meal is wrong. But little do people know about the deficiencies it causes like essential vitamins, minerals, and fibre. Thus, relying solely on protein powders may lead to nutrient deficiencies, which is why it is crucial to incorporate a balanced diet even when taking supplements for overall health.
Solution
Taking whey protein for weight management is okay but natural dietary food sources can't be ignored or entirely replaced by supplements. It is important to prioritise consuming a balanced diet which includes lean meat, fish, dairy, nuts, legumes and plant-based proteins along with a few portions of fresh fruits and vegetables to ensure a balanced diet, avoiding any sort of deficiencies. You may also choose the best whey protein which contains additional ingredients like added vitamins, minerals or herbal plant extracts. Investing in the best protein with a structured diet supports muscle growth, recovery, and overall health.
5. Ignoring the Right quantity and process of protein shake mixing
It is true that not many people are aware of the quantity of protein required by their bodies which leads to many consuming too much and for many too little. Also, the incorrect set of preparations like using hot water, excessive blending or incorrect ratios might reduce the protein effectiveness.
Solution:
It is important to know the right quantity and the correct way to prepare a protein shake as it affects the absorption and digestion of the protein. Mixing protein with the right proportion of water ensures faster absorption, while when mixed with milk it adds to the protein content and effectiveness. It is better to calculate the individual's protein requirement based on the body weight to avoid any overdosage or overconsumption. It should be kept in mind that water used to mix protein should not be hot as it can lead to denaturing of the protein. Nor should the protein be excessively blended in a blender as it might cause frothing or foaming in the whey protein.
Overconsumption should be avoided at all costs as too much protein can be harmful for the kidneys in the long run, also causing digestive issues. Keeping a balance of both properly prepared whey protein and natural foods is the best approach for muscle growth and recovery.
Conclusion
So we conclude that whey protein is good for muscle growth and recovery, but the catch is to use it correctly. You can choose between the various types of whey protein like whey protein concentrate, whey protein isolate and whey protein hydrolysate as per your goals. Avoid common mistakes like using low-quality products, relying solely on supplements, improper dosage and preparation methods. It is important to complement supplements with a balanced meal to maximise whey protein's benefits and enjoy your fitness goals efficiently.
FAQs
1. Can whey protein help with weight loss?
Yes, whey protein plays a key role in weight management as it promotes a feeling of satiety thereby reducing the extra calorie intake.
2. What are the key pointers to check before buying any whey protein?
Ensure that the product is FSSAI-approved and lab-tested. Check the key ingredients used and ensure it’s free from steroids and heavy metals preventing any potential health risks.
3. What are the types of whey protein?
There are various types of whey proteins. Whey protein hydrolysate, whey protein isolate and whey protein concentrate are the ones most commonly used but are processed differently.