Human body consists of more than 650 muscles which are helps the body to produce force and movement. Amino acids (source of protein) are the main compound in muscle building, repairing and maintaining them. A healthy body must have strong muscle building and repairing system and this can be achieved if a good amount of protein is taken in everyday meal. These days being fit is not just a good habit but a cult too. Many people spend hours in gym to train themselves and improve their endurance and muscle strength. But training is not sufficient alone, it should be accompanied with a healthy diet for fast and natural results. Human body requires approximately 1.8 gram/kilogram of body weight, amount of protein per day to help muscles in building and repairing them along with proper amount of vitamins, minerals, carbs, fat etc.
Non vegetarian food items are the best source of natural protein. For vegetarians soya, nuts, milk, curd, lentils etc. are the best source of protein. Natural food items can give you sufficient amount of protein for your day and help your muscles for example 500 grams of milk can give you 17-18 grams of protein but why then most of us have seen people who work out always recommend to take protein supplements or themselves take protein supplements.
Let us try to understand what this proteins supplement is. Milk has two types of proteins namely casein and whey. Whey is better than casein and is separated from it during the process of making cheese using special enzymes. The liquid whey is then dried into powder form to make whey protein. This powder form can be consumed with water or milk later. 1 scoop of whey proteins has more than 20 grams of protein. Clearly we can see whey protein is just a by-product of milk and is enrich with protein. Daily two scoops of protein along with little food items gives your body sufficient amount of protein. It is very handy and easy to consume, store and buy this product. One can easily make it by mixing water and shaking it.
There are 3 types of whey proteins:-
1) WPC (Whey protein concentrate) – Low fat, low carbs. Protein percentage ranges from 30 (lower end concentrated) to 90 percent.
2) WPI (Whey protein isolate) – WPC is processed again to remove fat and lactose making WPI with 90 percent protein content.
3) WPH (Whey protein hydrolysate) – Long protein chains are broken down to make it easily digestible and is used by infants and as medical nutritional product. It is important not that this hydrolysis process reduces the nutritional value of whey protein.
Let us now understand how whey protein helps:-
1) It provides large amount of amino acids and protein in one single shot which helps in muscle building and muscle repairing.
2) It promotes anabolic hormones release that helps muscle growth.
3) It is absorbed swiftly compared to other different types of proteins.
4) It also helps in lowering blood pressure, reduce symptoms of stress and depression and may help in treatment of type 2 diabetes.
5) it may also improve antioxidant protection of human body.
No doubt whey proteins will give a good amount of protein in just 1 scoop but there are other health issues which it causes (if proper precautions aren’t taken).
Stomach aches: – The first very common side effect is stomach issues, lactoferrin is an antibacterial compound which can upset stomach.
High Sugar content: – Some of flavored whey protein powders have high contents of sugar which can cause excess fat gain.
Kidney Damage: – Whey proteins consumption for a long period of time can possibly cause renal (kidney) damage which could cause kidney to filter more blood.
Liver damage: – High protein and low carb put pressure on body and it starts to burn body fat to produce energy and later uses protein for the same and this puts pressure on your liver.
There is no doubt that whey proteins gives your body ample amount of protein but it has its own side effects which in long run will harm your body since your body starts to depend on this powder protein. Muscle building not just requires protein but a complete set of nutrients and minerals which can be taken from meat, vegetables, fruits, nuts, dairy products. These natural items will give your body a complete set of protein, minerals, fat, carbs, and vitamins etc. which are very essential for a healthy body.
Below are some of the foods which help us in building muscles naturally:
- Chicken breast
- Greek yogurt
- Lean beef
- Cottage cheese
- Turkey Breast
- Brown rice
Apart from this there are many foods that can help in gaining muscles but along with this it is important that we consume carbohydrates and fats too as they help in providing energy for physical activities. Proteins are important in our diet as they allow muscles to grow and gives them energy to be active.