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As you look through your social media, you'll typically see your “fit” friends posting
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their self-indulging pictures of their workouts, their progress, and of course, the supposed
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healthy food they eat.
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And undoubtedly, you'll bump into the occasional post of the awesome protein shake they took
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right before they hit the gym.
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And by far the most popular protein shake comes in the form of Whey protein.
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So, what exactly is whey and how can it help you with your fitness gains?
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Whey is a source of protein naturally found in milk.
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When mixed with rennant, a complex mix of coagulant enzymes, milk curdles and separates
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into different constituents.
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One is the aforementioned whey, currently in its liquid form and the leftover curds
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are used to make cheese and also whey's not-as-popular little brother known as casein.
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The liquid whey is then pasteurized and dried out to create the familiar powdery product
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we find in store shelves.
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So, what's in this whey that makes it so special?
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The obvious stuff is the protein, and whey has quite a diverse amino acid profile.
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It contains amino acids such as the common glutamine, the dopamine aide tyrosine, nitric
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oxide booster arginine, and others such as lysine, glycine, phenylalanine, and aspartic
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acid.
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But in terms of building muscle, whey also contains the ever-crucial branch-chained amino
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acids.
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As we know now, the presence of BCAAs, especially leucine, in our body paired with resistance
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training, immensely improves muscle protein synthesis.
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And with about 3 grams of leucine per serving, whey protein most definitely can improve your
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gains at the gym.
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And the awesome thing about whey amino acids is that they form larger peptides and proteins
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that serve more health benefits.
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Perhaps the most beneficial for adults are the immunoglobulin and lactoferrin proteins,
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which can aid your immune system, as well as having anti-cancer and anti-aging effects.
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Whey protein is not exactly 100% all protein.
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Being a dairy source, it naturally contains some fat and the sugar lactose.
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As with any dairy product, this can problematic for those that are lactose intolerant.
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Fortunately, there are different options.
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Without getting too detailed on the different types of whey processing methods, just understand
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that each process has the goal of isolating the protein in whey from the lactose, carbs
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and fats as much as possible.
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Problem is, some of the more intense separation methods, such as whey ion exchange and whey
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hydrolysate, tend to “denature” the proteins, losing the added health benefits for the sake
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of having more protein per gram and making the protein quicker to digest.
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Whether you consider having more protein or having added health benefits more important
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is your choice.
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But the most common whey proteins found in stores are whey concentrate and whey isolate.
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And if your main goal is gainz, these are some top-notch options.
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For those that are not lactose-tolerant, whey concentrate has up to 80% protein and the
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lactose can serve as a glucose source, powering your anaerobic energy system, thus, powering
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your lifts.
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For people looking for mainly protein or are lactose-intolerant, whey isolate clocks in
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at above 90% protein with limited denaturation, and little to no lactose.
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Also, keep in mind that most of these whey protein shakes will have added flavoring,
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adding more sugar to its contents.
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But now, you're probably wondering, “Do you actually need whey protein in the first
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place?”
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The answer… again… as always, is “it depends.”
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As great as whey protein can be, the protein in it can also be found in real food.
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Your consideration largely depends on the amount of protein you're already consuming.
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If you're already cranking down a solid amount of protein, such as .8 to 1.5 grams
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per kilogram of bodyweight, then adding extra whey isn't going to make a huge difference.
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Now, if you're trying to lose body fat and preserve lean mass at the same time, whey
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supplements might help you meet your protein goals without the additional calories as well
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as helping you feel more full throughout your day.
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For every other goal, it should be considered as a matter of convenience.
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Sometimes reaching your daily protein intake with food can be understandably difficult.
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Chugging down a whey protein shake can be easier than chomping down two pieces of chicken
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breast.
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Ultimately, you should think of whey protein, or any other protein supplement for that matter,
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the same way you think of the protein you eat.
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They are essentially the same.
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With that being said, if you feel like your gains have been better with drinking a protein
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shake, then continue to do so.
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If you don't think it will help you, simply don't take it.
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The choice is up to you.
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Go ahead and share your own thoughts of whey protein in the comments.
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Like and share the video if you enjoyed it and don't forget to subscribe.
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Thanks for watching!