Is Whey Protein Necessary?
A common topic that comes up quite frequently within the fitness industry and there are dozens of articles and videos all around internet speaking against whey protein or praising it. Is whey protein really as important as it is made to be for muscle growth and recovery?
I’m going to try and help you to understand is it as vital for building muscle as it is made to be within this article. So keep reading and find out the truth of the matter down below.
Let’s first look a bit of the basic stuff of how whey is made and what it really is.
What Is Whey Protein?
So Whey protein is a side product of cheese production. When the milk is curdled and turned into cheese the leftover yellowish liquid is manufactured into Whey.
For quite some time it was just a yellow liquid that nobody was interested. But then some genius came along and said that I could make something out of that “waste” and so the Whey was born.
I’ve heard a story stating that originally Whey was manufactured for astronauts since it is very biologically available for human digestion, it’s compact sized and has a long shelf life. Although I’m not sure if this is really the case it is an interesting bit of information.
Here is a clip of Whey production:
Whey Protein Nutritional Profile
Like stated above Whey protein is very biologically available for our bodies to use. It has all the 9 essential amino acids and so it is categorized as a “complete protein” in a same way as meat, dairy or eggs.
Along with the Essential amino acids whey has a good amount of BCAA’s known as Branched Chain Amino Acids. These amino acids are important for muscle repair and preservation.
Whey Protein Positives
Studies have found many positive health benefits of consuming Whey protein. Here is a simple list for different health benefits associated with Whey protein:
- Reducing the risk of diabetes
- Reducing the risk of heart deseases
- Reducing the risk of cancer
- Promotes muscle protein synthesis
- May improve ability to recover from exercising
- Improving loss of body fat
- Increase in immune system function
There are even more possible health benefits of Whey protein but I listed the ones that seemed quite interesting to me and hopefully you.
Whey Protein Negatives
Although whey is a great source of protein some people may find negative reactions to it when consumed.
But usually the side-effects are result of poor quality product. Some folks might be allergic to certain components of the whey formula such as preservatives, artificial coloring, artifical sweeteners or just bad quality of whey.
Common side-effects can include:
- Loose stool / diarrhea
- “Protein farts”
There are reported a bit more severe side-effects although they are very very rare. In general if you’re taking whey as instructed from a quality brand you will not have to worry about any serious side-effects.
Different Types Of Whey Protein
There are three different Whey protein powders available which are:
- (different mixes between all three)
You can take a look a bit more in-depth them in my other article at HERE!
Is Whey Protein Necessary To Build Muscle?
So now that we got the basics “out of the whey” let me give you some insight.
Whey protein is the golden child for the whole supplement industry. And the supplement companies like to praise whey as a must have supplement for any serious athlete or bodybuilder who wants to enhance their recovery and muscle mass.
There is pile upon pile of research which most come to a conclusion that whey protein has dozens of different benefits that will contribute to your muscle growth.
But to be honest with you, although they are valid points they have been blown way out of propotion. Some of the studies even are funded by the companies that sell whey protein so there definately is some bias towards the conclusion they draw.
In the big picture these things really do not mean anything. As long as you’re diet is well thought you will not be missing anything by not taking whey protein.
WHEY PROTEIN IS NOT NECESSARY FOR MUSCLE GROWTH!
If your diet is decent whey protein will not give you anything magical that will increase your recovery or build more muscle mass.
The only thing that Whey does is that it is a convenient way to top up your daily protein intake if you find it hard to eat enough protein on a daily basis. Nothing more nothing less!
Is Whey Protein Necessary After Workout?
This has been one of the biggest myths around the whole fitness industry. You have to be chugging down your whey mixed with water the second you finish your workout so you get off from the catabolic state where you end up after your workout.
Let me tell you something. Yes Whey gets absorbed really fast that is true. But did you know that 1-3 hours after you’re done with your workout the protein synthesis kicks in and it will stay elevated about 24-48 hours (in some studies up to 72 hours).
So if you’re taking your Whey immediately after your workout to just to get 20-50 grams more protein absorbed quickly, in the big picture it doesn’t mean ANYTHING. The whole “catabolic window” after training is nothing you have to worry about.
It makes absolutely NO difference if you will eat a real meal 2 hours after your workout compared to chugging one or two scoops of whey for post workout shake right after your last set.
Stop overcomplicating and worrying about these nitty-gritty details that will not make any real difference to your big picture.
Instead of worrying about your post-workout shakes worry about your training intensity & aim for progressive overload over time and eat enough and rest accordingly. These are the things you should be putting your attention!
I hope you found this article helpful. If you have any questions in mind, drop me a line down below and I’ll get back at you!