The Liquid
Gold For Vegetarians : Whey Protein![](https://authoritynutrition.com/wp-content/uploads/2014/10/chocolate-whey-protein-powder.jpg)
![](https://authoritynutrition.com/wp-content/uploads/2014/10/chocolate-whey-protein-powder.jpg)
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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