It is a component present in milk that is absorbed most rapidly in the body. There are two types of proteins in milk: casein and whey. While casein takes time to form muscles, whey does it within a short span of time. Whey is processed in the muscles instead of liver, as is the case with casein. Since the discovery of this protein, it has taken the bodybuilding and sporting community by a storm all over the world.

When was the last time you were happy looking at yourself in the mirror? After all those hours of sweating out in the gym, do you feel that you are not getting the desired results? This is not a big deal as the idea is to continuously challenge oneself to achieve that fit physique.

However, people often ignore ways to gain best of the results from their workout regime. Adding whey protein in your daily routine can however, turn your expectations into quality results. There are various benefits of consuming this dietary supplement.

Weight Loss Assists in increasing in muscle mass Assist in cancer treatment Increase in glutathione levels (your body’s main water-based anti-

oxidant) Decrease in HIV symptoms Decrease in triglycerides Decrease in total cholesterol while increasing HDL (good

cholesterol) Increase in immune system function Increase in power in sports

Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%

Whey protein isolate - WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein

Whey protein hydrolysate - WPH is considered to be the "predigested" form of whey protein as it has already undergone partial hydrolysis - a process necessary for the body to absorb protein. WPH doesn't require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential.

Whey Protein is quickly digested, the only time you would want to take whey protein alone is within 30 to 60 minutes after a strength-training based workout. At any other time, you would want to slow down the digestion of the protein by eating it with other foods.

Example, if you want extra protein for breakfast, but don’t want eggs, you can add the whey protein powder to some oats, in various pancake recipes.

Muscle growth relies on adequate proteins being available. That means a balance between protein intake and protein breakdown; something scientists call protein balance. To further explain, to achieve muscle growth an individual should combine weight training along with a positive protein balance; meaning that protein intake and synthesis is higher than protein breakdown.

During a heavy weights session your muscles are forced into protein breakdown, with the body splitting the amino acids into energy or using them to synthesise new protein. Following training, to promote muscle growth this exercise-induced protein breakdown needs to be turned around to be positive – taking on extra protein is how you can do it.

Whey protein is a mixture of the following:

Beta-lactoglobulin Alpha-lactalbumin Bovine serum albumin Immunoglobins

Pro’s : It can provide a quickly absorbed source of protein. Generally, liquids are digested more quickly than solid foods. So, by “drinking” your protein, your body is absorbing it faster, which is good for rebuilding muscle after a workout.

It’s convenient. Because it’s much easier to carry around a plastic baggy of powder to mix with water or milk than a tupperware of lean meat and complex carbohydrates (at least I think so).

Con’s :There can be unpleasant stuff in there. The front label will say 100% whey protein. Cool. Until you read the ingredients label, which can include artificial flavors. xantham gum, soybean or other oils, artificial sweeteners, sugar (hint: anything with “dextrose” on the end is a sugar), and other ingredients that may be healthy or may not but unless you have a PhD in chemistry, who knows!

Some people who are allergic to milk may be specifically allergic to whey. In moderate doses whey protein doesn't generally cause any adverse events.

However, consuming severely high doses can cause: Stomach pains Cramps Reduced appetite Nausea Headache Fatigue

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