Health • Nutrition Women Can Get Great Benefits From Whey Protein

Health • Nutrition Women Can Get Great Benefits From Whey Protein

Nov 16, 2007 • By

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects? I am very particular about what I am putting into my body at all times. I hate the idea of eating or taking something that I am not sure about what it is suppose to do or what side effects may be caused.

If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein. Whey is the only supplement I take besides my daily multivitamin that I feel safe taking. So lets cover a few questions or concerns many women have about taking protein.


Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men do so do not be afraid of it.


Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein ishigh quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.

Although protein is also found in other foods such as meat, soy and vegetables, whey proteinis proven to have the highest absorption (digestion) levels in comparison to all others.


Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep out bones strong and supportive. Plus overall health is not a bad thing either. The better nutrition you have in your life the less likely that the flu or other bugs will come knocking on your door.

Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.


Whey protein is a food and so it does not have have the risks associated with othersupplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.

Whey protein is a natural and healthy way to bring protein into your diet and increase well being.


No, women lack the hormones that men have that allow them to get those large bulky muscles. Women will get an overall toned appearance without looking like the Hulk. Those women you see in body building competitions more often than not achieve their unusual frame by injecting additional hormones or supplements into their body. But no, with the use of whey you will not look like these women.


If you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be create.
Mix the whey with milk and maybe add some strawberries or blueberries to make the best shakes around!
When you bake cookies scoop some whey in for a power cookie
If you drink coffee but some chocolate whey in to make a great mocha

The possibilities are endless, get your creative juices going!

Egg Protein- The Best Treat for your Body

Egg Protein- The Best Treat for your Body

Dec 16, 2015 • By

If you are very much concerned about your body and a little, unwanted fat takes you in the ocean of depression, then this piece of writing will be surely a worth read for you. Eating egg white has some wonderful effects on the human body, it helps you to choose the proteins and leave the unwanted fat and cholesterol in the yolk.  If you have been finding it difficult to get your protein intake then egg white can be the best option for you.

Natural Egg white proteinis the best thing you can add in your diet. You may have a lot of health supplements to materialise your desired goals for your health, but the natural foods should never be ignored, and egg white protein is the best source of protein. The human body is not designed to do chemical experiments, the natural form of food is the best thing you can provide to your body and egg white has a great amount of protein in it.

So, if your ambition is to build muscle, lose weight, and you are not able to decide upon a food item that they can help you in meeting your goals. Natural egg white protein is the wonderful source of getting protein.

What is Egg Protein?

Egg protein promotes good health; you must be wondering that why egg white and not the whole egg? Reason being, whole eggs are not as healthy as egg white as the former in not only high in proteins bit it is also very high in cholesterol and fat though  the egg white is complete protein as it eliminates other things such as carbohydrates and cholesterol. It has complete sources of muscle building protein.  Egg white is also very excellent source to get various vitamins, which include, Vitamin A, Vitamin K, Vitamin E and Vitamin B, folic acid and riboflavin.

Egg White alsohas all the essential amino acids which are very necessary to recover the tension of intense workouts. So, anyone who wants to gain muscle mass, egg protein can help in providing the necessary protein for that. It also has a good amount of sodium, minerals and potassium as well which create membrane potential.  Membrane potential is very critical for muscle contraction, heart function, impulse transmission and transferring nutrients through the cells.

So, if your protein intake has become a thing of worry for you, then egg white is the solution for you. The best part about egg white is that it can be mixed with any food item; you can add it in cake, pancakes, cereals, milk or juice. Egg white does not have any taste, so mixing it with any food item or any liquid can make your diet full of protein without any taste.  So, egg white is the best thing you can choose for your protein intake.

Casein Protein, What Is It?

Casein Protein, What Is It?

Sep 20, 2011 • By

Casein protein is arguably the most important supplement (rivaling whey protein) when it comes to building muscle. But why is it so essential?

Casein protein is naturally found in milk, along with whey protein. The total protein in milk consists of 80% casein and 20% whey. Whey is a fast acting protein and casein is a very slow acting protein, which can take up to 6 hours plus to absorb fully. By extracting casein from milk, you get the goodness of the casein without the saturated fat, puss cells etc that milk unfortunatelycontains.

So the question is, why do we need casein or a very slow absorbing protein? It is beneficial to take casein at two particular times in the day.

One time is before sleep. Just think, when you are sleeping you are going without food/protein for several hours. When this happens the stress hormone (cortisol) dramatically increases. This is a problem as cortisol causes the body to burn muscle for energy and store fat. Thus, by taking casein before bedtime it will keep you in a muscle building state throughout the night because it takes 6 hours to be absorbed, meaning cortisol levels will be kept as low as possible. When fats are mixed with protein it takes the protein even longer to be absorbed. Meaning in your bedtime meal it would be even more beneficial to consume some healthy fats such as flax seed/olive oil/mayonnaise/fish oil.

The second instance where casein turns the body anabolic (muscle building) is when casein is taken postworkout. Many bodybuilders make the mistake of merely having whey protein post workout, where in fact, studies have shown that when casein is mixed WITH whey it promotes a significant increase in protein synthesis and muscle gain.

Casein is also great to have around if you have to go a long time without a meal, as it's anti-catabolic properties are the best of all the proteins on the planet. Meaning it will prevent muscle breakdown in this period, due to its high content of amino acids and glutamine. Casein is also a good source of calcium, important for keeping strong and healthy bones.

Without casein protein, your gains will be limited.


The Importance of Whey Protein and Muscles

The Importance of Whey Protein and Muscles

Jun 22, 2008 • By

Protein is consider the building blocks of the body cell, they help with many functions in the body, but they are mostly know is for there work in the muscle cells.

There are many types of protein available for you. They can be found in milk, eggs, cottage cheese, chicken, turkey, fish, red meats, etc.. You also have a variety of protein supplements such as milk protein, egg protein, soy protein and vegetable protein. Out of all of these proteinsupplements, whey protein has the highest biological value (you get more usable gram of amino acids).

For all athletes protein or (whey protein) is a key factor in building muscle and burning fat. Athletes require more protein than the average person, because of the need to rebuild muscle fiber after strenuous muscle use. Without the use of protein, you can't build muscle.

It is recommended to consume between 1 and 1.5 grams of quality protein per pound of body weight each day. For example if you total intake of protein a day equals to 180 grams you will want to divide that between 5 meals or more, so around 35 grams of protein per meal. By having a consistent intake of protein every 3 to 4 hours you create an anabolic effect (which meals build muscle, burn fat). You can get the protein from eating chicken, turkey, fish, red meat, etc... but it becomes expensive and takes longer to digest. That's were whey proteincomes in. Whey protein is easier to digest, easier to prepare (just mix with milk or water) and cheaper cost per gram.

Whey protein offers many benefits not just building muscle and burning fat. Whey protein provides an extra boost to the immune system by raising glutathione levels and helps control blood glucose levels.

There a different types of whey proteins.Whey protein Concentrate contains around 70 - 80% protein, the rest is lactose, fat, and undenatured proteins. Whey Isolate contains around 90 - 96% protein, this process has more of the lactose and fat removed, so you get a higher quality protein. There are products that contain a blend of both thewhey protein concentrate & isolate, this is done to bring down the price since whey protein isolate is more expensive. Then you have products that contain a blend of caesine protein and whey protein, this creates a time release effect. Whey proteingets absorb faster then caesine protein. This combination is beneficial for night time use since you are usually inactive for 8 hours and your body is repairing itself.

Even though athletes need more protein than the average person, the use of whey protein is for everyone. If you are not that active you just need to consume less or you could replace other sources for the whey protein.

How Much Protein Should You Consume?

How Much Protein Should You Consume?

Mar 12, 2011 • By

The amount of protein that an athlete engaging in sport performance training should consume is directly related to the body weight of that athlete.  In general athletes must take in higher protein amounts then sedentary individuals of the same body-weight.  A higher need for protein consumption is due first to the fact that during exercise of any intensity or duration protein is consumed as an energy source (Lemon, 2000).  Even though protein is less efficient than fat and carbohydrate for energy production, during exercise some protein is always being broken down into energy within the body.  Therefore, when an athlete is engaging in exercise their body will be using some of their dietary protein consumption for energy thus requiring more protein for post exercise recovery. 

Higher protein consumption by athletes is also necessary due to an increased need for protein synthesis post exercise.  Protein synthesis is the actual building or rebuilding of functional structures within the muscle cells.   Amino acids, which are the building blocks of functional muscle structure, are derived from protein consumed in the diet.  The body breaks down dietary protein into individual amino acids for use in muscle and other cells throughout the body.  Several thousand individual amino acids are used to build each structure vital to muscle function and contraction.  Without the adequate availability of amino acids structures cannot to be correctly synthesized after exercise, which slows the recovery process and adversely effects workout performance. 

Research indicates that athletes should consume between 1.6 and 1.8 grams of protein per kilogram of body-weight.  For example, an athlete that weighs 100kg should consume between 160 and 180 grams of protein per day.  This is, however, less then what is generally reported by many elite level athletes.  A study by Hoffman et al (2006) studied the effect of consuming greater than 2g/kg compared to the recommend 1.6 to 1.8g/kg.  The research found no statistically significant difference increases in strength or body-weight between the two groups.  However, the greater than 2g/kg group increased more in strength than the 1.6 to 1.8g/kg group, almost 5lbs more on average in back squat strength increase during the 12 week study.  While the differences between groups were not statistically significant, most athletes would be interested in any benefits they can derive from something as simple as consuming more dietary protein. 

Therefore, it can be concluded that if you are looking to improve your workouts without gaining significant muscle mass, you should consume amounts of protein within the 1.6 – 1.8 grams per kilogram range described in the above research.

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