When And Why We Should Have Whey Protein?

The Liquid Gold For Vegetarians : Whey Protein

There is always a problem for vegetarians in fulfilling their daily protein needs as they cannot have animal protein. Whey protein is like liquid gold for them. Not only vegan, but non vegetarians also take benefit of this dairy protein. It is staple for bodybuilders. Indian way of eating usually lacks protein and thus, whey can be 

quite helpful.

What is whey protein?

Whey is a liquid made of globular proteins left over when cheese is made from milk. Cow’s milk has 20% whey and 80% casein whereas mother’s milk has 40% whey and 60% casein.

Types of whey protein:

There are many types of whey available in the market for consumption. Some of them are:

1. Hydrolysate:

    

This whey has its long chains of protein broken into smaller chains known as peptides which is easily metabolized and very light on stomach. Usually this process known as pre digestion is very expensive and everyone cannot afford this kind.

2. Native Whey:

This kind of whey is pretty much untouched and does not go through many processes. This is the purest form of whey protein.

    3.   Concentrate:

This kind of whey has low amounts of fats and cholesterol but has high amounts of carbohydrates compared to other kinds if whey which is around 80% to 90% of its weight.

    4.   Isolate:

This is the best kind of whey as it has low or no fats and trace amounts of carbohydrates and 90% of protein by its weight.

When to have whey protein?

Whey works best when taken as a post workout meal or shake specially the hydrolysed and isolate kind. As it is light, easy to digest and high in protein content. It also has BCAAs(Branched Chain Amino Acids) which prevents muscle breakdown in our body and increases lean muscle tissue.

We can also have it as a bridge meal that is between our lunch and dinner or breakfast and dinner.It is very flexible and can be used in numerous ways such as shakes, bridge liquids etc.

 

Can people with lactate allergies have whey protein?

Yes, people with lactate allergies can have whey as the allergen portion is casein which is in very minute quantities and is safe for consumption. If some reactions are observed, just after one use, stop using it from that particular instance and contact a doctor or a physician.

Why should we supplement with whey protein?

Whey can be a game changer for vegetarians. Here are some facts to convince us:

    1.   BCAA(Branched Chain Amino Acids):

Whey has BCAAs which prevents the breakdown of our muscle tissue and helps us to keep our muscle safe while losing fat at the same time. This is like a pizza with cheese two great things happening together. These amino acids help you train with intensity in the gym.

    2.   Leucine:

Leucine is a very important amino acid. Studies have shown people ingesting leucine have great muscle and strength gains.

   

    3.   Post workout shake:

As whey is light and quick digesting protein it is a great post-workout meal which gives your muscles a surplus of protein and leucine.

Nutritional Value

The  photo posted below tells us about the nutritional values of a common whey protein supplement.

 

Thus, whey is a great supplement specially for vegetarians and athletes in common and requires the attention on your supplements shopping list.

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Vegetarian Foods Rich In Protein

           Vegan Foods Rich In Protein

This articles focuses on the best foods for vegetarians which are rich in protein and are easily available in supermarkets or your normal grocery stores . There is often a myth that vegetarians cannot build a physique better than a non vegetarian athlete.

1. Cottage Cheese(Paneer)-

Cottage cheese can be a life saver for vegetarians as it is light on stomach and is a great post workout meal. People with lactate allergies can prefer other sources but people without this allergy are fine having it . A 20g of slice will have 8g of protein which is good compared to other alternatives. Paneer is easily available in markets and is flexible as you can have it in many forms, tastes well and is also a great source of calcium .

2.Tofu(Soy Paneer)-

This alternative of cottage cheese is a common food item seen in the kitchens of diet and health conscious people.
Tofu is also light on the stomach , has omega 3 fatty acids which are crucial for muscle recovery and growth. These fatty acids are known to reduce DOMS( Delayed Onset Muscle Soreness)or the pain we feel the next day after an exercise session.

These fatty acids are found in fishes and thus, Tofu is great for vegetarians.

3.Pulses and Lentils

Pulses are available in abundance in India and are storehouses of protein. Pulses are available in numerous varieties and can be found easily. The red gram or lal massar has 25g of protein which is better than your red meat. The green whole pulse has 28g protein per 100g scoop and is best digested when in sprouted form. These are the staple diet for vegan bodybuilders.

4.Peas-

Yes, guys peas. Who would have thought that these small round objects could have large amounts of protein.An average pea specie has 18g protein per 100g scoop and has all the seven essential amino acids in abundance. Not only this you can have it in many forms and is again cheap and easily available.

5.Oatmeal

Oatmeal has three times the protein of brown rice and twice the amount of fibre which is very gud in keeping you regular in your motions which can be very useful for bodybuilders and people looking to gain weight and mass. You can have oatmeal in many forms and thus is a great nutritional element of our diet

6. Dairy Foods

Dairy foods are having great amounts of vegan protein which can be consumed in lot many forms .Cheese,whole milk,cashew milk,yoghurt are some common forms of Dairy we can have. The only problem with Dairy is that some of us cannot have it due to lactate allergies but it is not very common .

7. Hemp Seed

These seeds have 23g per 100g of
protein which is quite good and is having
great anti inflammatory effects which is good after an intense workout in the gym. These seeds are easily available in India under the name of Bhang seeds.
The article comes to an end here. Kindly comment how did you feel,after reading this blog . If you want me write about anything related to workouts or supplementation or nutrition kindly comment it . For more articles like this keep coming back.

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Top Seven Foods For Building Muscle

Top Seven Foods For Bulking Your Weight 

This article is for those people who are looking to add mass to their body without losing their well earned and defined abs. We are going to discuss about some super foods that can help you add some serious weight without increasing your fat percentage. 

1. Casein Protein -

 Casein is a slow digesting protein often found in milk. Casein requires at least seven to eight hours of time to digest properly thus , providing the body with regular supply of protein delaying muscle breakdown and allowing you to increase your weight. It is available in many forms in the market such as powders and pancake mixes.

 2. Fish -

 Fish is a great source of fast digesting proteins and its bioavailability is very high . You can have it post or after your workout for best results . Tuna is one of the most common kind of fish used in the fitness industry. 

3. Eggs - 

Eggs are one of the many superfoods known to the mankind .The egg white has all the seven essential amino acids required for muscle growth and also has the minerals and vitamins. The yellow part consists of unsaturated fats which are good or your joint health .You can have two egg whites with a yolk daily for breakfast to see huge mass gains. 

4. Cottage Cheese ( Paneer )-

 Cottage cheese is a gift for vegetarians as it Is high in protein and low in carbohydrates and fats. A slice will have approximate 20 grams in which it will contain 8 grams of protein. You can also have the soy alternative known as the tofu which has omega 3 fatty acids which help in muscle recovery and growth.

 5. Whey Protein -

 Whey protein is a very fast digesting kind of protein which is the staple diet for people as their post workout meals. It is available in the market in the form of powders. A scoop of 50 g has 28g of protein on an average and is a great way to build muscle.

 6. Peanut Butter -

 Peanut butter is a rich source of mono saturated fatty acids also known as the healthy fats. This a great thing to have in your snack time. You can have it with a slice of whole wheat bread and an apple in place of stuffing your mouth with cookies and fried foods such as chips and sugary foods such as sodas.It is rich in vitamin B12 and Calcium. 

7. Skinless Chicken Breast -

 Chicken loaded with protein and other less celebrated nutritional gems, this meat is convenient, versatile and low in fat. Having only 110 calories in 100g with 1.2 g of fat and 23.1 gm of protein and 255g of potassium which is great for your muscle and teeth health. 

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