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Whey is one of the major protein groups of milk, accounting for 20% of the milk while casein accounts for the remainder. Whey Protein is derived from milk during the process of cheese manufacturing. From the liquid, Whey Protein is separated and purified using different techniques yielding different concentrations of Whey Protein. Whey Protein is considered to be the highest quality protein attributable to its highest biological value. The fast-digesting and convenient source of protein offers the highest protein per serving. Whey is a complete protein that contains all 9 essential amino acids and has highest leucine content among protein sources. Whey Protein gets best recognized for its applicability in sports nutrition. Whey Protein has an important role in the maintenance of muscle tissue and the prevention of catabolic actions during exercise. Whey Protein maximizes post-workout recovery, enhances whole-body anabolism, maximizes lean muscle growth, muscle strength, and facilitates higher-quality training. Whey Protein is easy to consume and lends itself to on-the-go options like shakes and gets you a quality intake of protein without needing preparation time for a full meal or standard protein diet.
TYPES OF WHEY PROTEIN
There are two main types of Whey Protein, Whey Protein Concentrate, and Whey Protein Isolate. Both are complete sources of protein that contain the building blocks of muscles, both are rapidly digesting, and both effectively stimulate protein synthesis and promote muscle recovery. The difference between the two supplements comes down to the protein content.
Whey Protein Concentrate typically contains 70-80% protein and can contain some fat, lactose, carbs, and minerals. Due to the ultra-filtration that it goes through, raw Whey Isolate results in a more refined and pure form of protein (with a protein content of 90%) that contains no sugar, lactose, or fat. Whey Concentrate is an economical protein whereas Whey Isolate is slightly expensive.
BENEFITS OF WHEY PROTEIN
Whey Protein is a fast-acting, superior-quality protein source that has the highest biological value and offers a high concentration of protein per serving. While consuming a protein-rich meal daily can be a difficult job, Whey Protein supplementation can turn out to be the most convenient, on-the-go protein option. Whey Protein has rich source of BCAA, consuming Whey Protein after strength training promotes faster muscle recovery, increases muscle strength and muscle mass. Whey Protein boosts satiety (helps you feel full) which can help you eat less and promotes weight loss. The quick source of protein will help you gain body mass when combined with a high-calorie diet. Whey Protein is a valuable addition to healthy diet and fitness regimen.
DOES WHEY PROTEIN PRODUCE ANY SIDE EFFECTS?
It is important to note that the side effects of Whey Protein are relatively rare and Whey is generally considered safe for most people when taken in appropriate amounts.
Since Whey is a dairy derivative, those with allergies to milk or lactose intolerance may develop swelling of the skin, itching, or other allergic reactions. Whey Protein supplementation may exacerbate acne breakouts in individuals with a history of acne or oily skin. This is because Whey Protein increases the production of insulin-like growth hormones, androgens, and the activity of sebaceous glands creating a conducive environment for acne breakout. Like any other protein, Whey Protein may cause harm to the kidneys if consumed in high doses. Additionally consuming excessive amounts of protein (more than the recommended intake) may cause digestive distress like bloating, gas, and diarrhea.
Whey Protein can interfere with certain medications, so individuals with underlying health issues are advised to consult a healthcare adviser before embarking on Whey supplementation.
TOP 8 BEST WHEY PROTEIN IN INDIA BY AS-IT-IS NUTRITION
AS-IT-IS WHEY PROTEIN CONCENTRATE
AS-IT-IS Whey Protein Concentrate is undenatured, GMP-certified, non-GMO, highly bioavailable Whey Protein that is soy-free, gluten-free and dope-free.
The unflavoured Whey Protein does not contains digestive enzymes, additives or preservatives. It contains low-carb, low-fat and offers 80% protein (24g protein and 5.4g BCAA per serving).
The labdoor certified Whey is the most economical Whey Protein available on the market today.
AS-IT-IS WHEY PROTEIN ISOLATE
AS-IT-IS Whey Protein Isolate is ultra-filtered Whey Protein that is unflavoured and undenatured. The GMP-certified, dope-free Whey Protein contains zero fillers, zero digestive enzymes, zero preservatives, and zero sweeteners. The rapidly digesting protein supplement offers 90% protein (27g protein and 5.7g BCAA per serving).
AS-IT-IS ATOM ISO WHEY GOLD
AS-IT-IS ATOM Iso Whey Gold featured ultra-filtered Whey Isolate to provide the highest percentage of pure protein. The gluten-free, lactose-free, fat-free, carb-free, cholesterol-free, maltodextrin-free Whey offers 28g protein, 12.6g EAA, 6.1g BCAA per serving. The high standard Whey is delightfully flavoured and comes loaded with digestive enzymes for faster onset of action.
AS-IT-IS ATOM BEGINNERS WHEY PROTEIN
AS-IT-IS ATOM Beginners Whey Protein is a perfectly designed go-to nutrition plan for newbies with diverse fitness goals. The deliciously flavoured supplement combines a high concentration of carbs along with the best blend of Whey Protein Concentrate and Whey Protein Isolate. The GMP-certified, non-GMO supplement is blend with digestive enzymes and offers 15g Whey Protein and 17g Carbs per serving.
AS-IT-IS ATOM PERFORMANCE WHEY PROTEIN
AS-IT-IS ATOM Performance Whey features hard hitting blend of Whey Protein Concentrate and Whey Protein Isolate, fast-digesting carbs, enzymes, and herbal boosters. The GMP-certified, non-GMO Whey is crafted best-in-class flavour and offers 20g superior protein, 12g carbs, 4.24g BCAA and 9g EAA.
AS-IT-IS ATOM Whey Protein includes great combination of highly bioavailable protein sources, Whey Protein Concentrate and Whey Protein Isolate.
With about 27g protein, 5.7g BCAA, 4.5g glutamine per serving, ATOM Whey Protein can be a quick and easy way to top up on your protein intake.
The deliciously flavoured Whey comes loaded with digestive enzymes and has minimal calories, fat and no sugar.
AS-IT-IS ATOM 24 GOLD WHEY PROTEIN
AS-IT-IS ATOM 24 Gold Whey Protein sets the purity standard for Whey Protein with 24g superior blend of Whey Protein Concentrate, Whey Protein Isolate, 5.4g BCAA, and 11.7g EAA. ATOM 24 Gold is a simple, handy, flavourful sachet which includes measured daily dose of protein which makes it ultrapractical for busy lifestyle. The GMP-certified, non-GMO comes loaded with enzymes for rapid digestion.
AS-IT-IS ATOM WHEY PROTEIN ISOLATE
AS-IT-IS ATOM Whey Protein Isolate offers higher protein content and has most carbs, fat and lactose filtered out. The gluten-free, dope-free Whey is deliciously flavoured, has digestive enzymes on board, and is primed to give you 30g protein, 6.1g BCAA, and 13g EAA per serving.
Frequently Asked Questions on Whey Protein
- What is Whey Protein Isolate?
Whey Protein Isolate is a fast-digesting protein with the highest biological value of 159. Whey Isolate is derived through multiphase filtration technology which ensures to offer 90% protein with the highest quantity of BCAAs per serving. Whey Isolate has superior digestibility and promotes quick delivery of amino acids to muscles, contains virtually no cholesterol, and is fat-free.
- Is Whey Protein meant only for bodybuilders?
Anyone can consume Whey Protein irrespective of their workout routine. Whey Protein is a high quality protein supplement that is designed to fill the protein gaps of a varied diet. Protein need exists for all irrespective of gender, age, weight, and workout intensity.
- Can you take Whey Protein if you don’t do workouts?
Whey Protein is a highly bioavailable protein supplement that can supply a fast stream of essential amino acids. Whey when consumed post-workout promotes faster muscle repair and will initiate faster muscle protein synthesis. There are no contradictions to consuming Whey Protein if you don’t do workouts, people who don’t spend their days at the gym too can get the benefits of protein supplementation. Whey Protein increases your energy levels and satiety, helps meet the required protein intake, and maintain a healthy weight.
- What is the benefit of taking Whey Protein shake after workouts?
When you perform high-intensity training, your workouts will induce muscle tears which reduces muscle strength and cause muscle degeneration by the degradation of muscle protein. The rapidly-digesting Whey Protein which is rich in essential amino acids will prevent muscle degeneration, support faster muscle recovery, and increase muscle protein synthesis. Not consuming quality protein sources after your workout may delay the muscle recovery process and increase muscle protein degradation which leads to a negative protein balance.
- Is Whey Protein addictive?
Whey Protein supplementation is not habit-forming. For those of you who find it hard to eat a protein-rich diet daily, Whey Protein conveniently fills the protein gaps in a varied diet.
- What happens if you take Whey Protein at night?
The ideal time to take Whey Protein is during the anabolic window (within 30 minutes to one hour) after your resistance training. Consuming Whey Protein during this period will spike the amino acid levels and contribute to faster muscle repair and muscle synthesis. Whey Protein when taken at night will keep your body in an anabolic state and contribute to muscle growth.
- What is the recommended intake of Whey Protein in a day?
Consume the Whey protein supplement as per the recommended dosage suggested on the pack. The recommended dietary allowance of protein is 0.8g to 1g per kg of body weight. This shouldn’t mean that a person weighing 70 Kg should consume 70g of Whey Protein in a day. Whey Protein should not be relied upon as the sole protein source. If you are adding nuts, legumes, eggs, poultry, meat, and seafood to your diet, you’ll already be getting a certain amount of protein from the diet. Whey Protein is a convenient way to supplement with high quality protein. Consuming excessive dosage of protein will lead to excess calorie intake, increase fat storage, and may place a strain on kidneys.
- Which Whey Protein is suitable for lactose intolerant?
Whey Protein Isolate is achieved through an ultrafiltration process that filters out most of the fat, carbs, and lactose, leaving behind pure protein. The ultra-filtered Whey Isolate contains almost negligible lactose content and is an ideal protein supplement for lactose-intolerant.
- What is the best time to consume Whey Protein?
As our body is in a constant cycle of amino depletion, consuming Whey Protein any time of the day is certainly beneficial to maintain an anabolic environment. If you are looking to gain weight from Whey, you can consume Whey Protein shake with milk (added with other ingredients to make it a high-calorie shake) first thing in the morning. Whey Protein when consumed before your workout will provide the amino acids to create a positive nitrogen balance in the body to prevent muscle breakdown. Whey Protein shake when consumed after intense training will fetch your muscles the fuel required to initiate faster muscle repair and protein synthesis. Whey Protein when consumed before bed will prevent your muscles from entering a catabolic state.
- Should you consume Whey Protein on rest/recovery days?
You can consume Whey Protein shake on days you don’t do workouts. Consuming a Whey shake on rest days means you are providing your body with a good amount of essential amino acids to stay in an anabolic state, recover faster from exercise, and help preserve lean muscle mass.
- Whey Protein or Micellar Casein – which is better?
Both Whey Protein and Micellar Casein are high-quality, complete, dairy protein supplements that differ in their rate of digestion. While Whey Protein digests faster and releases a quick stream of amino acids into the bloodstream, Casein digests slowly and will release amino acids to the muscles for several hours to keep muscle protein synthesis elevated for longer.
- How can we confirm the authenticity of Whey Protein?
Our Whey Protein stand-up pouches come integrated with QR CODE and the SCRATCH CODE which is unique for each product. Using the app ‘Let’s Verify’, you can check the authenticity of the pack before you open the seal of the pack.
- Is Whey Protein suitable to be taken on a keto diet?
A typical keto diet focuses on limiting carb intake to help the body burn fat instead of sugar for fuel. Consuming Whey Protein (which is low in carb content) during the keto diet will increase the satiety level, and helps preserve muscle mass while also building new muscle.
- Who can consume Whey Protein?
Whey Protein has unique nutritional and functional properties which can be explored by all, regardless of the fact whether or not you do the workout. Consuming an adequate amount of protein is not just beneficial for muscle building, but will also add to nutritional boost and general health benefits. Whey Protein is particularly beneficial for people on the go for whom it may not always be possible to get the protein through diet. Those who do regular workouts, gym-goers, athletes, and sportspeople will benefit from supplementing with Whey Protein. The quick and convenient source of protein can provide your body with all essential amino acids and helps in faster muscle recovery and muscle growth. Individuals on a low-calorie diet will benefit from supplementing with Whey, Whey promotes satiety, controls calorie intake, promotes lean muscle growth and weight loss.
- Should you consume Whey Protein with water or milk?
The choice of the fluid you choose to consume Whey mainly relates to your personal fitness goals, like whether you intend to lose weight, gain weight, you’re aiming for faster muscle recovery or faster muscle growth. Choose to blend Whey with water if you are looking for easy and faster mixing or using it post-workout. Whey digests and absorbs faster with water and hence benefits faster onset of muscle recovery. Consuming Whey with water will count to fewer calories when compared to consuming it with milk. Those with lactose intolerance or milk sensitivity may choose to consume Whey Protein with water. You can choose to blend Whey with milk if you are looking for weight gain result, as milk will add to calorie count.
- Is Whey Protein safe for women?
Whey Protein is safe for women. Protein is required by all, regardless of men or women, whether one does workouts or not. Whey Protein is superior quality and convenient source of protein that enables us to reach our daily protein needs. Whey Protein significantly boosts metabolism, reduces appetite, and promotes fat burning, both for men and women. As there is some misconception, Whey Protein will not cause women to gain bulky bodies. Muscular or bulky bodies can be achieved through regular resistance training and testosterone hormone. Even when women do regular weight training, they won’t bulk up as women have low testosterone levels. Whey Protein will help women achieve toned and firmer body with lean muscles.
- Soy Protein and Whey Protein – which is a better choice?
When it comes to choosing between protein supplements, there’s not one size fits all approach. It may take some trial and error to determine which type of protein is best suitable for you. Both Whey Protein and Soy Protein are complete protein supplements that help fulfill your protein requirements. Whey Protein is a fast-digesting protein that is ideal to be consumed post-workout to promote faster muscle recovery. Whey Protein is not suitable for vegans, whereas, Soy Protein is suitable for vegans and lactose-intolerant. Both differ in texture, Whey has a creamy, milky texture, and Soy Protein has a nutty texture.
- What is the reason for foam formation in a Whey protein shake? How to avoid foam formation?
Preparing protein shakes in a shaker bottle upon brisk shaking invites a lot of air bubbles and creates foam. Use a normal glass instead of a shaker to prepare a protein shake, prepare your protein shake before your workout so that you give it the time for the foam to settle and by the time you are done with your workout, the foam would have disappeared. Mix the Whey Protein little by little with water instead of all at once, use lukewarm water or milk which will reduce the surface tension and lead to a smooth foam-free protein shake.
- Does Whey Protein help you gain weight?
This is one myth surrounding Whey. Gaining weight or losing weight is typically a matter of calorie intake, caloric surplus will lead to weight gain whereas low-calorie consumption will lead to weight loss. Whey Protein helps increase your protein intake and your muscle mass which should majorly benefit weight loss, not weight gain. To gain weight with Whey Protein, you’ll need to combine it with a high-calorie diet.
- How long does it take to find results of muscle building from Whey Protein?
Whey Protein should not be considered as the magic powder that can fetch results of muscle building overnight. The implied results of muscle-building rely on several factors like a person’s body type, diet type, nature of workouts, and lifestyle, Whey cannot be held primary contributing factor to muscle building. To find optimal muscle-building results, consume Whey regularly in conjunction with a balanced diet, and resistance training.
- Does Whey Protein cause harm to the kidneys?
Any protein consumed in excess quantity will cause damage to the kidneys. Whey Protein is not to be highlighted here. There is no conclusive research evidence to show the side effect of Whey Protein on kidneys when consumed within the recommended allowance. The daily recommended dosage of protein for an individual is 0.8g to 1g per Kg of body weight. People who already have a kidney problem or a family history of kidney disease are advised to consult a medical practitioner before embarking on Whey supplementation. It’s not the Whey Protein that causes harm to kidneys, rather excessive protein intake (more than the individual dietary requirements) for a long period may impose a risk to your kidneys.
- Which is a better protein, Whey Protein or Pea Protein?
Both Whey Protein and Pea Protein stand out in their way and are extremely beneficial. The choice of protein supplement is up to an individual’s dietary preferences. Whey is a dairy protein, whereas Pea Protein is derived from yellow split peas. Both differ in texture and taste. Raw Whey has a neutral taste, flavoured Whey tastes as per the respective flavour profile. Pea protein has an earthy flavour with a chalky, gritty texture. Whey Protein is a fast-digesting protein, Pea protein is not as fast-digesting as Whey. Whey Protein offers more protein and BCAA per serving than Pea Protein. Pea Protein is suitable for those with dairy or lactose intolerance or people with food allergies. Whey Protein is suitable for lactose intolerant and vegans. Both Whey and Pea Protein can support muscle building, recovery and weight loss.
- Does consuming Whey Protein without doing a workout make you to gain weight?
You’ll gain weight when you are in a caloric surplus, meaning when you eat more calories than your body needs to maintain. A serving of Whey Protein provides 110-130 calories, consuming Whey with water will not add extra calories. Consuming Whey Protein with added ingredients like oats, bananas, and other ingredients will add extra calories. When you consume Whey in conjunction with regular workouts, the excess calories will be burnt and protein will be used to repair muscle damage. When you don’t do a workout, then you won’t encounter muscle damage and hence excess protein consumed may get stored as fat instead of getting use for muscle repair. Consuming Whey Protein in moderation with balanced calorie consumption will not cause weight gain if when you don’t do workouts.
- Does Whey Protein help you to lose weight?
Whey Protein regulates the hunger hormones and helps prevent excess hunger which is the prime cause of over-eating that may lead to weight gain. The high-quality protein supplement helps maintain muscle mass while losing body fat. Whey Protein should not be treated like a magic source that causes you to lose weight. Unless you combine Whey Protein with a regular workout and low-calorie diet, you may not get effective weight loss results.
- Can you combine Creatine with Whey Protein?
Yes. The combination of Whey Protein with Creatine is perfect for those who engage in short-burst, high-intensity workouts. Whey Protein is a great combination of essential amino acids which initiate faster muscle repair and muscle synthesis after intense training sessions. Creatine produces phosphocreatine to create quick bursts of energy that increase stamina during workouts involving maximal muscle contractions like lifting heavy weights. Creatine enhances muscle glycogen stores when combined with glycogen-depleting exercise. Combining Whey Protein with Creatine is like combining the benefits of individual supplements and providing dynamic support to power your workouts and produce greater muscle mass.
- Can you combine Whey Protein with Pure Carbs?
Combining Whey Protein with Pure Carbs is suitable for those who intend to gain muscle mass and body weight. A combination of Whey Protein and Pure Carb can promote enhanced muscle glycogen recovery, stimulate muscle protein synthesis, improve muscle strength, muscle power, and sports performance. Pure Carb helps to decrease net glycogen breakdown when consumed pre-workout while it serves as the best carb source to replace used glycogen when consumed post-workout. Whey Protein and Pure Carbs when combined work as an effective option to increase body mass by stimulating protein synthesis and helping reduce muscle breakdown.
- Can you combine BCAA with Whey Protein?
The combination of BCAA and Whey Protein is suitable for those who expect maximal results of muscle gains. Although Whey Protein is a relatively fast-digesting protein, BCAAs in Whey Protein are bound to other amino acids through peptide bonds and it takes several hours for the amino acids to break before they are absorbed into the bloodstream. BCCAs in BCAA supplements are in free form, not bound to other amino acids and hence require no digestion. They get rapidly absorbed into the bloodstream which helps them to initiate faster protein synthesis. Combining BCAA with Whey Protein helps to get leucine to the muscles as fast as possible to kick start muscle protein synthesis and then when the amino from Whey Protein show up after, they are put to use for actual muscle protein synthesis that leads to bigger muscle mass.
- Can Whey Protein help replace a meal?
Meal supplements are designed to help you cut down on calories but are still high in nutrition to make them count as a food source. Whey Protein is a protein supplement that is designed to fill the protein gaps in your varied diets. The protein supplement cannot replace your meal as it does not match the nutritive and caloric value of a meal.
- Can you take Glutamine with Whey Protein?
The combination of Whey Protein and Glutamine is helpful for athletes in the cutting phase (who workout in a carb-depleted state), bodybuilders who workout in a calorie-deficit state, fitness enthusiasts who have the intention to increase muscle mass, and reduce recovery time. Whey and Glutamine combination helps to preserve the hard-earned muscles and to build new muscle tissue. Whey with its excellent range of essential amino acids, initiates faster muscle repair, glutamine fights fatigue induced by exercise, creates a positive muscle building environment, and keeps the immune system healthy.
- Can you take Tribulus with Whey Protein?
Whey Protein is a highly bioavailable protein that helps boost muscle recovery and muscle protein synthesis. Tribulus is a natural testosterone booster that promotes endurance, muscle growth, muscle repair, and muscle recovery. Tribulus promotes increased retention of nitrogen, increases circulation in muscles, and reduces feelings of fatigue. The combination of Whey Protein and Tribulus serves as a superior way to increase muscle composition, boost muscle power, and improve bodybuilding results.
- Can you combine Whey Protein with Micellar Casein?
Yes. You can combine Whey Protein and Micellar Casein. The varying rate of digestion and absorption of protein and their different biological effects make them beneficial to be used in combination. Whey Protein is a fast-digesting protein that rapidly initiates muscle repair and muscle protein synthesis. Micellar Casein digests at a slow rate, it trickles the amino acids slowly over a longer period of roughly 6-8 hours into the bloodstream. The Whey Protein and Micellar Casein combination will fetch the amino acid to the muscle for several hours to keep the muscles in anabolic state for several hours. This keeps the muscle protein synthesis elevated for longer and is beneficial for protecting the existing lean muscle mass and potentially supporting muscle growth. The combination will fetch the amino acids to the muscles for several hours so as to keep muscle protein synthesis elevated for longer.
- Can you take Arginine with Whey Protein?
Arginine increases vasodilation and increases the circulation of nutrients and oxygen around the body. Arginine can promote the growth of muscle tissue, and result in stronger muscle pumps and toned muscles. Whey Protein rapidly delivers amino acids to muscles and supports faster onset of recovery and protein synthesis.