Anyone engaging in strength training must have a high intake of proteins. Indeed, many studies have shown that proteins promote the growth of muscles, especially when combined with resistance training.
Nonetheless, it’s important to note that not all proteins are the same since they don’t provide the same quality and quantity of essential amino acids.
Some, such as whey protein, are richer compared to others. In this discussion, we’ll walk you through whey protein and why it’s important for extreme sports. Keep reading.
What is Whey Protein?
Whey Protein is a protein supplement made from cow’s milk and contains all nine essential amino acids. This product is a high-value protein source because it’s chock-full of protein goodness with a complete amino acid profile.
For this reason, it’s one of the most popular supplements among bodybuilders because it can boost strength and increase muscle mass. Furthermore, it’s quickly absorbed into the body.
Whey production techniques differ from one brand to the next. Some companies make whey from the residue left over after making cheese. However, it should be noted that this method is not universally accepted and sparks debate.
The absence of fats and sugars in whey confirms its purity such that the more whey is filtered, the purer it becomes.
If you’re wondering why you should take whey, you should know that it’s popular because it’s rapidly absorbed into the body. This aspect of whey gives it numerous advantages in high-performance sports, particularly bodybuilding.
It’s the fastest and most secure method of providing the body with all the proteins required to function. It’s essentially a simple superfood that can complement the proteins found in meat, eggs, soy, and fish consumed in your meals.
As a result, it’s a better option than other protein sources, which can be pricey. On the other hand, whey is widely available and simple to use.
Because it’s available in powder form, it’s very simple to incorporate into meals. Simply add to a beverage of your choice.
Choosing The Right Whey Protein For Extreme Sports
We all agree that whey protein has numerous health benefits, making it suitable for athletes engaging in extreme sports.
However, it’s important to remember that whey protein is available in different varieties. Your option depends on your body’s protein requirements and budget.
- Protein Whey Isolate lacks fats, carbs or lactose and, therefore, can be an excellent choice if you’re lactose intolerant. It’s also cheaper than other varieties but has fewer nutrients.
- Concentrated whey is popular among athletes because it’s highly effective and less expensive. Nonetheless, it has a lower protein content.
- Hydrolyzed whey is one of the top rated whey protein with similar ingredients to the Isolate variety. It’s easy to absorb into the body but is a bit on the pricey side.
What Are The Advantages of Taking Whey For Extreme Sports?
Whey protein has a wide range of benefits. Here are the major advantages;
Enhances Food Consumption
Your everyday dietary intake can benefit from the boost that whey protein provides.
Its classification as a complete protein is not a coincidence; rather, it reflects the nature of the protein. As noted, whey includes all nine essential amino acids the human body cannot produce. These include well-known branched-chain amino acids (BCAAs), including leucine, valine and isoleucine.
Whey is the most efficient protein out of all the others, such as casein and powdered vegetable proteins from soy, peas, and rice. Of course, we eat protein-rich foods, but our consumption may fall short of our bodies’ actual requirements.
Whey protein supplements are beneficial, and all you need is to incorporate them into your diet.
Good For Your Muscles
As you probably already know, whey protein is a favourite among athletes looking to bulk up.
Here is the reason!
Proteins and amino acids found in whey are the building blocks for accelerated muscle growth. Subsequently, these components boost the production of anabolic hormones, which promote muscular growth.
Another thing to keep in mind is that this protein powder is also high in leucine, an amino acid known to promote the genetic and molecular processes that trigger muscle protein synthesis.
Aids in Post Workout Recovery
Research suggests that whey protein boosts muscle growth when consumed right before, during, or after a workout. Notably, muscle protein synthesis is highest during the post-workout period.
Whey is a fantastic post-workout protein source because it quickly soaks into the amino acid chain and helps to create anabolic hormones. Correspondingly, you’ll experience less muscle soreness and inflammation. Therefore, you’ll not feel completely burnt out after a workout.
According to statistics, whey-based products are an important source of calcium for the body. Indeed, up to 2,000mg of calcium are absorbed per 100g of whey protein. Therefore, this dietary supplement can have a protective impact on your bones.
Bone health in athletes is important because it enables a faster rebuild after a fracture. It also prevents stress fracture injuries, which can significantly reduce your training time. As you know, being away from the field can impact your overall performance in extreme sports.
In case you’re wondering, whey consumption and weight loss are related. Protein has always been considered a friend in dietary supplements. Hence, whey protein is no exception!
Consuming whey protein products increases a feeling of satiety which curbs your need to keep feeding. Research reveals that taking 25% of your daily calories from protein decreased cravings by 60% and the need for snacking at night by 50%.
Consuming whey protein is a great way to boost your protein intake, resulting in your ability to lose weight.
Other studies have proven that whey protein can support weight loss and improve lean muscle mass when taken as a substitute calorie and paired with resistance training.
Something else to note is that whey proteins increase metabolism, leading to increased calorie burn when resting. Consumption and high-intensity interval training(HIIT) exercises increase calorie burn for up to 72 hours after your workout.
Good For Your Overall Health
Besides the above benefits, you need a healthy body to boost your performance. Taking Whey can help prevent the following illnesses;
Prevents Heart Disease
We are all aware that heart disease is a direct consequence of high blood pressure. Fortunately, whey protein consumption promotes blood pressure control.
Dairy product consumption has also been linked to a reduction in blood pressure. Studies on overweight individuals revealed that taking whey supplements for 12 weeks lowered blood pressure by up to 4%. Nevertheless, the study is still in its early stages, and more research would be beneficial.
Whey protein controls blood sugar levels and lowers the risk of type 2 diabetes. A study found that its properties are equivalent to blood sugar-lowering diabetes medications.
It’s an Antioxidant
The higher amount of cysteine amino acid in whey protein is responsible for the numerous health benefits. Cysteine works by increasing antioxidant enzyme levels in the body’s cells.
What Are The Risk Factors of Taking Whey Protein?
Despite the numerous benefits of whey, it’s recommended for individuals engaging in extreme sports such as bodybuilding. Unless you’re on extreme workouts, your body can get protein requirements from your diet. There’s no point in taking supplements unless you have protein deficiency.
The primary side effect of taking whey is lactose intolerance. However, you can choose isolated or hydrolyzed whey which lacks this ingredient.
It’s important to take the right dosage for maximum results. Usually, up to 50 grams of whey are recommended daily after a workout.
Keep in mind that overconsumption can lead to kidney problems. For this reason, experts recommend up to 2 grams per kilogram of your body weight.
Whey protein is an excellent supplement with multiple health benefits. It’s a good way to ensure that your body gets an adequate protein supply if you engage in extreme sports. It helps build strong muscles and bones, which are essential for endurance.