How to Use Whey Protein in 2018

How to Use Whey Protein in 2018 here is Whey protein is a nutritious shape of protein that has been remoted from milk whey and had its fats eliminated. it's generally sold in powder form and is easy to apply. Whilst protected as part of a wholesome weight loss program and match way of life, whey protein assist you to shed pounds and build muscle.

How to Use Whey Protein in 2018 in Hurry

Drinking a whey protein shake after your exercising will come up with extra power and to help save you muscle breakdown. For an additional protein increase, strive blending whey protein with milk, ice cubes, and fruit to create a smoothie. If you are trying to lose weight, drink a whey protein shake first thing in the morning that will help you feel greater complete during the day. For outstanding recipe thoughts and meal substitute guidelines, maintain analyzing!

Calculating Your Protein Requirements

Obtain a protein requirement chart from an online source or nutrition store. Too much protein in your daily diet can lead to adverse side-effects, and is particularly hard on your kidneys, so a protein chart is an important tool when adding whey protein to your diet.

Calculate how much protein you need, based on your weight. It is recommended that both male and female adults (19–50) consume 8 grams (0.28 oz) of protein for every 20 pounds of bodyweight (0.8 g of protein per kg) per day. For example, a person weighing 155 pounds (70 kg) should get 56 g of protein per day.

• In general, speed and strength training athletes should get 1.2–1.7 g of protein per kg of body weight, while an endurance athlete may need more like 1.2–1.4 g of protein per kg of body weight.(To find your weight in kg, divide your weight in pounds by 2.2).
• So an athlete weighing 175 lbs. (79 kg) would consume 94.8 g of protein daily to meet the minimum of 1.2 g/kg.

Determine the amount of protein you eat. With the help of a nutritional calculator, calculate how much protein you are getting with each meal and, if necessary, how much protein you consume each week. This will help you determine how much protein you need to supplement your diet with.

• There are several online resources for determining the protein content of the foods you eat each day or week.

Find the amount of protein you need to get from supplements. If the amount of protein you should have according to your protein requirement chart is more than you are getting from diet alone, you can make up the difference with whey protein. After figuring out your protein intake with a nutritional calculator, subtract the amount of protein you are getting in your diet from the required amount found on your protein requirement chart. The amount of protein left over is what you can get in supplement form from whey protein.

• Additionally, if you are a male who exercises regularly, you may benefit from whey protein supplementation to help you recover from exercise more quickly.

Making a Protein Shake or Smoothie

Use a blender. Combining the ingredients in a blender is the most convenient way to make a shake. Follow the instructions on the whey protein container to measure out the proper amount of whey protein powder and blend with the recommended portion of liquid and any other ingredients until smooth.

• If you do not have a blender, you can use an electric mixer, blender bottle, or use a whisk or fork to mix the ingredients in a glass or bowl.

Choose your flavor of whey protein. You can buy whey protein in a variety of flavors, which will affect the taste of your smoothie. Flavors include vanilla, strawberry, blueberry, banana, chocolate, and more.

Mix in fruits or other ingredients. Whey protein shakes can be made with fruits and other ingredients to change the flavor and nutritional content. Many recipes can be found in books and online for various preparations of whey protein shakes. To make it easier to blend or mix fruits into whey protein shakes, add liquids first. Depending on your preference, add between one to two cups of one or more of the following:

• Fruit juice
• Banana
• Peaches
• Pears
• Mango
• Watery fruits, including oranges, pineapple and watermelon
• Milk, soy milk, almond milk, coconut milk or other low-fat milks

Add ice cubes. Blended ice cubes will thicken and cool your whey protein shake, giving it the consistency of a smoothie or shake. Alternatively, you can freeze bananas, raspberries and other fruits (or buy them frozen) and add them to the drink. You can even make ice cubes out of milk and use these instead.

Add flavor-enhancing ingredients. Whey protein shakes may benefit from the addition of ingredients that improve the flavor. Add these ingredients to your liking and you will improve your shake's flavor. Some ingredients to consider adding include:^[10][11]

• Honey
• Vanilla, nutmeg, cinnamon
• Yogurt
• Dried fruit, including raisins, apricots and dates
• Chocolate, vanilla, strawberry or other milkshake powders

Using Whey Protein to Build Muscle

Eat a whey protein breakfast. Add 1 scoop of whey protein powder to your breakfast cereal, preferably oatmeal. Mix thoroughly with a spoon and eat immediately. Adding whey protein to food in this way lets you increase protein intake without having to adjust your diet too much.

• You can add 1 tbsp. (14.1 g) of peanut butter to this mixture for a little extra protein.

Eat protein before your workout. Drink a whey protein shake 30 minutes before exercising. As you work out, your muscle fibers will be broken down, and your stored carbohydrates (glycogen) will become depleted. ^[12] A pre-workout shake will help prevent muscle breakdown and provide more energy.

Eat protein after your workout. You need to feed your muscles as soon as you are done exercising to help your body recover. There is evidence that consuming whey protein immediately after a workout increases protein synthesis and, as a result, strengthens muscles.

Mix whey protein into your last meal of the day. Sprinkle some whey protein powder on food that is part of your last meal of the day. This keeps amino acids in your body at an elevated level as you sleep, which can also assist with building muscle.

• You can also drink whey protein before you go to bed to help prevent the protein breakdown that naturally occurs while you sleep, increasing overnight muscle protein synthesis.

Encouraging Weight Loss With Whey Protein

Determine how much whey protein to incorporate into your diet. There are many diet plans available for those who want to use whey protein for this purpose, but in general it is recommended that you only supplement your diet with whey protein rather than replace meals with whey protein shakes. The benefit of supplementing your diet with whey protein is generally that it will help you feel more full, which may cause you to eat less, thereby encouraging weight loss.

• Include whey protein in a low-calorie diet. Whey protein will work best as part of a healthy, balanced diet. 
• Be aware that high-protein, low-carb diets can have negative side-effects on your health. ^[17] Always aim for a healthy balance.

Supplement your diet with whey protein to encourage weight loss via whey protein shakes. When encouraging weight loss, you will want to include fiber and avoid too much sugar. You can achieve the inclusion of fiber with low sugar by incorporating some fruits and vegetables into your shakes. The following suggestions should help:

• Add blueberries or raspberries. Both fruits are high in fiber and low in sugar.
• Alternatively, add spinach or cucumber. Both vegetables are high in fiber, and don't taste as strong as some other vegetables, so you can mix them into your shake without making it taste strange.^[18]
• Avoid using honey, maple syrup, or sugar. These contain high amounts of sugar and will be detrimental to a diet plan. The fruit you add to a smoothie will sweeten it naturally. ^[19]

Drink a whey protein shake or smoothie before a meal. A protein shake can satisfy your hunger and give you energy, reducing your cravings for other foods. ^[20]One study had people drinking protein shakes before a trip to a buffet, and the people who had whey protein shakes consumed less from the buffet than others.^[21]

• While it is not recommended, replacing your highest-calorie meal with a shake or smoothie should lead to the quickest weight-loss results. Replacing smaller meals with a whey protein drink will also encourage weight-loss, but at a slower pace. ^[22]
• Drinking a shake can also reduce post-meal blood glucose and improve insulin levels. ^[23]

What are the benefits and risks of whey protein?

People commonly use whey as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass. But what is it, and what are the benefits of using it?

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks.

Fast facts on whey protein:

• Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
• Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
• Possible benefits include weight loss and lowering cholesterol.
• Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.

Benefits of Whey Protein in 2018

Aiding weight loss: In one study of 158 people, published in Nutrition & Metabolism, those who were given whey "lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage."

Anti-cancer properties: Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancertreatment. More research is needed.

Lowering cholesterol: A study, published in The British Journal of Nutrition, gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that "there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)."

Asthma: Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.

Blood pressure and cardiovascular disease: Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.

Reducing weight loss in people with HIV: A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.

Possible dangers to Use Whey Protein in 2018

Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:

• stomach pains
• cramps
• reduced appetite
• nausea
• headache
• fatigue

Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent.

Some people believe that there are risks from nutritionally refined foods such as these, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.

Types of Whey Protein in 2018

There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).

Let's look at each of these in turn:

• Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
• Whey protein isolate - WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent 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.

Also, WPH is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential.

Muscle building and weight loss

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

A study published in the International Journal of Sport Nutrition and Exercise Metabolismconcluded that "whey protein supplementation during resistance training offers some benefit compared to resistance training alone." In addition, "males who supplemented with whey protein had a greater relative gain in lean tissue mass."

Much better gains in strength are associated with whey isolate supplementation compared with casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in "two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program."

How to Use Whey Protein for Weight Loss

Is whey protein a regular staple in your weight loss plan? If not, it should be! Let’s talk about how to use whey protein for weight loss!

Losing weight is hard.  We all know that.

The key to making it easier is having the proper tools, healthy tips, and advice in your arsenal to make things easier.

Think of whey protein as a VERY useful tool to your weight loss goals.

When the right kind of whey protein is taken at the right times, you’ll find that losing weight is much easier.

Also, the added protein helps to preserve lean muscle tissue, which keeps you burning more calories, more fat, and losing less muscle when dieting.

A lot of people think whey protein is only for bodybuilders and bros.

Whey protein is actually a tremendous tool for those of you looking to lose weight.  That’s why today, I am going to show you exactly how to use whey protein for weight loss.

Here are the seven best tips and steps for beginners!

How to Use Whey Protein for Weight Loss

1. Understand what whey protein is.

Whey is the liquid part of milk that gets separated when cheese is made.  If you’ve ever opened a yogurt container and have seen a watery substance at the top, do not be afraid!  This is whey protein.

This liquid substance is what is turned into powder form to create whey protein.

Just in case you’re wondering, this process also cuts out the 95% of the lactose.  So if you’re allergic to dairy, you have nothing to fear.

2. Understand the different types of whey protein powder.

There are three main forms of protein powder: whey concentrate, isolate, and hydrolysate.

The concentrate is about 70-80% protein, with some milk sugar and fat.

Isolate is 90% protein and has a little less sugar and fat.

Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for the faster digestion into the bloodstream.

So, you may be wondering, does the type of protein matter?

Not really.

The minute differences between the two are not enough that it should cause you any stress or concern.  Leave that worrying for your overall diet and exercise routine.

For what it’s worth, most of the studies are done using whey isolate, and it’s what we use as well.

3. Understand why protein works so well for weight loss.

There are three reasons that are particularly compelling…

1. 1. 1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
      2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. This is great to have on the go or at work where eating healthy is more difficult.
      3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight, the majority of it is fat.

We talk a lot about protein on this blog, and this is just the short list of reasons why.

Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.

Including:

• Improves muscle performance
• Lowers blood pressure
• Reduces symptoms of stress
• Helps you get in more water naturally
• And contains a small number of antioxidants.

These are all additional reasons why whey protein is important and helpful for weight loss.

4. What are the best times to take whey protein?

In order of importance:

Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.

Take 30 minutes before meals or dining out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.

Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit midday, I use it to get my chocolate fix without all the sugar.

5. What should you mix it with?

Water or unsweetened nut milk like cashew, almond, and coconut work best. Try to avoid using dairy milk as it usually contains sugar.

Other great places to add protein include oatmeal, Greek yogurt, and smoothies for a flavor boost.  Try adding a little cinnamon as well.

This adds a great taste to the otherwise bland, healthy foods.

6. How much should you get in?

The most common dosage is 25-50 grams a day, which will be 1-2 scoops depending on the brand.

There’s no limit on the amount you can take, but since you should be getting protein from a variety of sources, any more than two servings a day is a bit gratuitous.

Lastly, I recommend Dymatize ISO 100.  It tastes delicious and is low in sugar and carbs!

Make sure to also check out our article on Delicious Whey Protein Recipes for more ideas on how to get it into your diet!

if you liked this article on how to use protein powder for weight loss or have any questions, please leave them in the comment section below.