“There are lots of benefits of whey, not all gym-related. There have been studies to show it helps with asthma, can prevent cancer and also lower blood pressure. Of course, it does need to be taken in moderation — as taking too much can have negative impacts such as nausea, headaches, acne and weight gain. ”
What is the difference between whey protein and casein protein?
Having so many different kinds of proteins on the shelf can be quite intimidating, but there are two main types, whey and casein.
“Casein protein powders are the best choice of protein shake to drink in the afternoon or evening, simply because they are absorbed by the body at a much slower rate than traditional whey powders. Casein powders also contain bioactive peptides, which can help encourage a healthier digestive system, and also improve your immune system,” David explains.
“Casein protein also comes from cows milk, but is digested slower than whey. Due to a more prolonged release of amino acids, casein is best to take before going to bed — whereas we would take whey prior to a workout. I would recommend using both proteins in combination with each other — but always check the serving advice,” says Penny.
What are the three types of whey protein?
- Whey Protein Isolate: This type of whey protein is processed more than whey concentrate, which can make the protein content much higher, but with less lactose, fat and carbohydrates,” David tells Glamour UK.
- Whey Protein Concentrate: Whey protein concentrate comes from dried whey protein, which creates a concentrate form,” says David. “This type of whey protein has a lot more lactose due to less processing. ”
- Whey Protein Hydrolysate: “This type of whey protein goes through a hydrolysis process which breaks down the protein to be a much faster digested form of whey protein, which contains mostly dipeptides and tripeptides,” David explains.
How often should I use a whey protein and when?
The frequency with which you should use whey protein depends on your specific reasons for taking it in the first place. A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts, however most experts will recommend that you follow the serving instructions on the packaging.
“Protein shakes are convenient as they can up the amount of protein in your diet which is important for a number of bodily processes. Protein shakes also contain amino acids, which are known as the building blocks of protein which is essential to ensure our bodies function optimally,” David says.
“I would recommend 1-2 scoops per day, but make sure you follow the serving instructions. You should take your whey protein after your workout for the best results, as it is there to help you recover quicker so there is not much point taking it beforehand,” Penny advises. “I personally would not take it more than 3 times a week. It is important to bear in mind what you are eating as well, as whey could replace your daily snacks and work to keep you full in between meal times. ”
David adds: “Taking whey protein shakes is most effective in your anabolic window, which is essentially when muscle synthesis is at its highest. This can vary from person to person, but normally happens around 20 minutes after your workout, and can last for an hour after your workout. ”
It is important to note though, that if your protein intake is already high, adding whey protein on top of your current intake may not be necessary on such a frequent basis. Especially as an intake of too much protein can actually be detrimental rather than beneficial. However, generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.
