Protein shakes are taking a toll on the athletic world, and it doesn’t take a long time to understand that they are here to stay. Currently, it would be difficult to find a serious gym goer that doesn’t involve a protein shake in their diet.

Do you know what the king of all the protein supplements is? It is none other than whey isolate protein powder. So whether you are new to the protein scenario or you have been into it for years now, here are a few things you should know about whey isolate powder.

There are three main kinds of whey protein available at any protein store – whey protein concentrates, isolates and hydrolysates. Each of these has a slight difference in them in terms of how they are processed. Here we will mainly focus on the purest form of protein: Whey Isolate Protein.

What Best It Does for Your Body?

Do you know there are about the nine most essential amino acids that our body can’t produce but requires to work efficiently? Yes, it is true!

Whey Isolate Protein has it all. Additionally, it is rich in amino acids like glutamine, leucine, and cysteine. These amino acids are excellent for repairing muscle tissues, gaining and maintaining muscle mass, reducing tissue damage, and improving endurance. No wonder so many fitness enthusiasts turn to isolate protein to kick up their energy post-workout.

Besides working as, a useful supplement for people willing to gain lean muscle mass, bulk up, and recover from a severe day at the gym – whey isolate protein can also

• Aid in preventing bone loss.
• Help in controlling blood glucose levels.
• Boosts your immune system.
• Help in treating Type 2 diabetes, inflammation, and several other conditions.

What Are the Benefits of Whey Isolate Protein?

• It Aids in Weight Loss Program 

People who intake whey isolate significantly lose more body fat than people who don’t. In addition, its intake has shown greater preservation of lean muscle compared to any other diet control beverage.

• It Has Anti-Cancer Properties 

According to anti-cancer research, whey protein concentrate aids in cancer treatment.

• It Aids in Lowering Cholesterol to A Great Extent 

Research shows, regular intake of whey protein causes a significant decrease in total cholesterol and LDL cholesterol. Therefore, for reducing cholesterol, one must include a whey protein powder shake in their diet instead of any other protein shake.

• Reduce Weight Loss Condition of People with HIV

Studies show that whey isolate may help reduce the weight loss problem of HIV-positive people. Thus, it is advised for HIV-positive patients to intake whey isolate protein shakes regularly.

• Keeps Blood Pressure in Check and Controls Cardiovascular Diseases 

Research has shown that beverages supplemented with whey protein significantly reduce blood pressure in people with hypertension. It also reduces the risk of developing heart disease or stroke.

How Much Whey Isolate Protein Does One Requires in A Day?

An adult requires about 0.8 grams of protein for every kilogram of body weight which lands at about 50 grams each day.

People get enough protein from their diet by including poultry, cheese, nuts, eggs, fish, legumes, seeds, seafood, and other dairy products. However, if you eat a different diet, exercise a little, and don’t have any underlying health problems, then supplementing your diet with whey isolate protein may not be worth it. However, athletes or actively exercising individuals may require nearly twice as much as a regular person.

How to Know If Using Whey Isolate Protein Is Right for You? 

Consuming whey isolate regularly may not hurt you, but it can be expensive if your body doesn’t require it. Here are several demographics that benefit your body from the supplement – whey isolate protein:

• Adults who are trying to manage their weight.
• Athletes and bodybuilders are willing to increase lean muscle mass.
• People who don’t get enough protein from their usual daily diet.

If you fall under any of these categories, whey isolate protein is definitely for you.

Is It Okay to Have Protein Shakes On an Empty Stomach? 

It is okay to have a protein shake on an empty stomach; also, it is something that most people prefer. Its intake increases the feeling of repletion, makes you feel full without eating a huge amount of food. These reasons are why protein shakes are popular as a morning meal for everyone, including parents, business people, and athletes. Expanding or replacing your morning meals with a protein shake can give you added energy and satisfy the morning hunger without getting full or bloated.

Can the Intake of Whey Protein Replace a Meal?

Yes, there is nothing wrong with drinking a whey isolate protein shake in place of a proper meal. But, with this, make sure you don’t go overboard on it!

It will still be very important to eat a whole meal not just for additional protein but also for minerals, fibers, antioxidants, other crucial elements that whey isolate doesn’t wholly provide. Thus, treat it as a supplement rather than a complete meal.

How to Incorporate Whey Protein into Your Diet?

It is very easy to incorporate whey isolate protein into the diet. The whey isolate protein is marketed as a powder that can be added to smoothies or yogurts or mixed with water or milk.

A commonly recommended dosage for an adult is 25-50 grams per day. However, some products may have recommendations on the packaging. Moreover, it is important to remember that too much protein intake may cause side effects such as pain, nausea, bloating, cramps, and diarrhea.

On the other hand, moderate consumption of protein supplements may be tolerated by most people. But if someone is lactose intolerant, whey isolate protein may be most suitable for them than a concentrated protein. Also, if you have a liver or kidney problem, you must consult a doctor before taking the supplement.

When Should One Drink Whey Protein Powder in A Day?

While there is no right time for consuming protein powder in a day, but it will be most useful to time it in a way that supports your health and fitness goals. If you are trying to decide the right time for the consumption of protein powder supplements, you must first consult with your dietician, doctor, or trainer. Besides, here are a few basic guidelines that one can follow:

• If you want to build muscles, take the protein supplement after 15 to 60 minutes of exercise. It must not be any later than 2 hours post the workout for optimal results.
• If you want to lose weight, you must drink your protein shake in between meals to increase satiety and decrease the desire to munch or eat large meals.
• For increasing the energy level of the body, protein supplements must be taken immediately before beginning the workout session.
• In case you want to avoid muscle deterioration, consume small portions of whey protein or other protein supplements throughout the day rather than consuming it all in one go.

The Bottom Line:

Whey isolate protein is an exceptionally healthy protein that improves the concentration of protein in your diet. It is a high-quality protein source that is efficiently utilized and absorbed by the human body.

It is most essential for bodybuilders, athletes, or people who are willing to gain muscle mass and strength while losing fat or extra mass. Protein is the king of nutrients when it comes to fat loss and muscle gain. And hydrolyzed protein is also another option with more benefits.