A big question that I get a lot [is] should I be taking whey protein and if so
When should I be taking it also
There are so many different types that I can understand why so many of you are getting lost and confused and it basically comes down
To not having the right information
Well this video is going to fix that and answer some [of] the most common questions you guys might [have] but before we get started
Be sure to turn on video notifications. So you never miss a new video upload so one of the most common questions
We'll call it question one is why do you need protein and how much should [you] be taking now protein is necessary for many
Processes happening within our body such as transporting molecules like oxygen
keeping your immune system healthy and even transmitting messages from cell to cell so
Consuming enough protein is key if you want to stay healthy let alone reach your fitness goals
Some benefits of whey protein [are] it
Improves muscle protein synthesis which means it helps muscle growth it also helps with weight loss by suppressing your appetite
And improving insulin sensitivity and weight protein also helps improve your strength gains on
Average if you're playing sports or trying to maintain your physique you [only] need about one gram of protein per lean
Pound of body weight and your lean body weight is your total weight minus your fat weight
So it's not 1 times what you weigh when you get on the scale
However, if you're trying to build muscle and strength or even if you're cutting you should be consuming closer to at least 1.5
Grams of protein per [pound] of Lean body weight so for me. That's about
240 grams of protein a day and if you need help
figuring out how much protein you should be eating I will link you to my video down the info section below and how to build
Your meal plan and calculate those numbers yourself number two is whey protein the best? What about
Casein or egg protein or other types guys not all protein is created equal
We have protein from milk meat beans and rice for example
And they're not all the same so how are protein powders different you might ask there are 3 main factors that I consider when evaluating
protein powder the quantity of essential Amino acids in the protein powder how absorbable it is by your body and
Protein content per serving meaning how much of the other stuff is things like carbs and fat per serving
First let's look at the Amino acids
Basically proteins are molecules made of amino acids there are a total of 20 amino acids and 9 of which a body absolutely
Needs to stay alive [and] cannot produce on its own the more of those nine essential Amino
Acids that are present in a protein the more complete it is
Complete sources of protein are protein from red meat
Eggs milk fish hemp and [Chia] for example so as long as you're choosing a protein powder made from one of these protein sources
You're okay
But if you're a vegan [you] may need to combine proteins from different incomplete sources to form a complete
combination second let's talk about
Bioavailability which is how much of the protein your body will be able to absorb here's a chart showing you the bioavailability
Of protein from different sources and keep in mind that the higher the better
Think that protein is not
Stored in the body like carbs and fat so whatever your body can't absorb it will get rid of which means you're going to poop
It out so just because you're eating a lot of protein
Doesn't necessarily mean your body is able to absorb it all and your money could be going down the drain
Also notice [that] whey proteins are the highest while plant proteins are the lowest so again if you're vegan
Just be smart about which ones you choose and understand that you might need more to reach your daily goal
Considering the lower absorption rates now moving on to purity protein powders will not be 100%
Pure protein they will contain some carbs fats sweeteners, ETC also
Depending on your budget goal and restrictions you might choose a different type of protein now
Typically the more pure the powder is the more expensive it will be which means it will come down to cost
Versus benefit for you, so let's talk a bit more about purity first of all
How is whey protein produced well
When we use milk to produce cheese we end up with cheese the solid component and whey the liquid component
This means that way is essentially a byproduct of cheese production
Unfortunately this initial liquid [whey] has very little protein so in order to increase its protein content
The liquid is filtered getting rid [of] a lot of the fat and carbs this procedure creates what we know as whey protein concentrate
Sounds familiar right [so] this will be the first [type] of protein that will be talking about so whey protein [concentrate]
This is basically untouched
And it retains a lot of the immune system
[benefits] it can be up to [80] percent protein which means the rest will be fats and carbs which means it will have lactose
This one is also absorbed a bit slower than the other two forms of way
So whey protein concentrate is a great all-around protein powder and probably the best bang for your buck
Next is whey protein isolate this one is obtained when we take concentrate and run it through a purification process
What happens that we end up with an even more pure form of protein called whey isolate and this one is about 90 percent protein
Now there are two basic ways [to] produce isolate the first one is called cross flow micro filtration
And it's the best because it doesn't damage the protein at an atomic level and it still retains all the immune system benefits
The second way is a process called ion exchange with a protein is exposed to heat in certain acids that alter some proteins that are
Responsible [for] the immune system benefits this type [of] protein isolate
I would avoid especially since there are better options now regardless of the manufacturing process though
whey protein isolate is very low in lactose which might be [ideal] for all of you guys who are lactose intolerant or
Suffer in general from gas or bloating and stomach pains when you consume protein
It's also a good choice if you're looking to get leaner and really watching your carb intake
Lastly is whey protein hydrolysate. This is the most expensive kind and to be honest guys
It's definitely not worth investing in you see this
Hydrolyzed form of protein is treated and purified so much that it's no longer
Protein it is so broken down that it can almost be thought of as amino acids due to this fact
It's absorbed super quick, but it now has no immune system boosting and it tastes awful
However, it is extremely high in protein in some cases more than 99% and therefore it can be suitable for those of you
Who are allergic to lactose because lactose is almost non-existent [in] this form of protein so to quickly recap guys whey protein concentrate
[up] to [80%] rich in protein absorbs relatively slowly retains all immune system benefits higher
Concentrations of lactose and cheapest form of whey and it has excellent taste
Whey protein isolate up to 90% rich in protein absorbs really fast retains a lot of immune system benefits
lower concentrations of lactose good value for your money [also] [tastes] very good and
Lastly whey protein hydrolysate [up] to 99% rich in protein it's extremely degraded
But it absorbs really fast retains no immune system benefits almost zero lactose is pretty expensive and has awful taste
So now that you know what whey protein is and the different types
When should you take it first of all a supplement is only to be [used] to fill in gaps in your diet
Protein or mass gainers or any other supplement for that matter they're not these magical things that make your muscles grow out of nowhere
Protein Powder is food, food for your muscles
But you still need to do the work in the gym and have a balanced meal plan to maximize
Results so to figure out how much protein powder to take you will first need to determine
How much protein you need a day to reach your goals and how much you're getting from consuming regular foods
This means in order to calculate how much protein you need per [day]
You simply subtract what you're getting from real foods and whatever's missing
You supplement with protein powder
if you guys need a calculator to help you figure out how many grams of protein you need per day in general to reach your
Goals just go to the meal plan section of my site Muscularstrength.com and use the calculator there
and I'll put a link down in the info section below as
For the best time to take whey protein this is a question that is asked a lot, and it's fairly simple guys
It doesn't really matter
When you take your protein your body won't know the difference [the] only thing your body recognizes is how many grams of protein
Carbs and fats you had for the day so timing your protein intake won't do much for you other than stress you out
Which seems to happen a lot
Having said that your body is more hungry for nutrients first thing in the morning and after intense workouts
so if you have a hard time packing in the calories
Those [would] be the best times to do it to be honest guys you won't see any real
Differences in results if you smashed a protein shake right after your workout
Or if you just went [straight] home and ate a meal of chicken and rice
Whey protein is just a convenient source of protein and not some magical elixir if you guys want to know what I use
I personally take BSN's dna series whey protein during the day
And I use Syntha-6 isolate at night because [of] the Casein
But Casein protein would be another video
One serving of the DNA series whey protein has a hundred and thirty
calories 24 grams of protein
[5] grams of carbs and [one] gram of fat and as you can see it is very low in carbs and fat
So it helps me stay lean all year round so to wrap this [up] my general advice is this if money is a concern
Go for the whey concentrate it's a great all-around protein powder and will give you what you need
also
If you're a skinny guy trying to grow you're not so worried about carbs and fat so stick with this one because it's less expensive
if you want to focus on getting lean and our cutting carbs
Then isolate is the best option [for] you at the end of the day guys you're also
Worried about what kind of protein you [should] be taking but your real concern should be am I getting enough protein daily
period so if you haven't already
Download my app for my website
Muscularstrength.com and use my custom meal planner because it's not only going to track your macros
But will also track your vitamins and minerals and help you with food suggestions [if] you're not eating enough
Remember guys vitamins and minerals are crucial to help with the absorption
of protein carbs and fat
It's all about filling in the gaps not using these products as a solution if you have a junk diet
Hope you guys enjoyed this video, and if you'd like me to cover casing protein next be sure to subscribe
Leave a thumbs up and as always more good stuff coming soon. See you guys