As you know, protein is an essential need of our body and a part of a healthy diet. Your body uses it to build and repair muscles and bones. Also, protein is useful for increasing the production of hormones and enzymes.
But to increase the muscle mass and strength in your body, you need more protein. So, you prefer switching to whey protein, a healthy protein supplement. Right? But, which whey protein is the best?
This article will discuss the best and most effective whey protein called hydrolyzed whey protein. You will get to know what hydrolyzed whey protein is, its benefits, side effects, and doses required.
What is hydrolyzed whey protein?
You get three kinds of whey protein in the market: isolate, hydrolysate, and concentrate. Let us know about one of the types called hydrolysate or hydrolyzed whey protein. It is a protein formed after a hydrolyzed process, and it is a very pure form of whey protein. In the hydrolyzed process, the protein chains are broken down into fragments of amino acids called peptides to make them easy to digest.
The purpose of whey protein consumption is mostly bodybuilding, but people also consume it for protein synthesis in the body or for speeding up the recovery from injuries. Hydrolyzed whey protein is low or has no carbs, fat, or lactose. And therefore, it is beneficial for your body in many ways. It also has high nutritional value and health benefits. Let us dive deeper into the hydrolyzed form of whey protein and see into its benefits.
What are the benefits of hydrolyzed whey protein?
Whey protein is considered the best source of leucine. And what does leucine do to your body? It helps heal skin and bones, may control blood sugar levels, increase production of hormonal growth and lean body mass. But, let us see more about what hydrolyzed form of whey protein benefits us.
1. No bloating, faster digestion
People experience bloating, indigestion or diarrhea by consuming whey protein powder supplements. But, the hydrolyzed form of whey protein has no content of lactose which is the main cause of stomach issues. When whey protein goes under hydrolysis process, the complete lactose gets removed, leaving zero percent of it.
But, even the hydrolyzed version of whey protein may contain milk products which are a natural source of lactose. Therefore, if you have dairy product allergies, switch to plant-based hydrolyzed protein powder.
2. Faster recovery
Hydrolyzed whey protein may help reduce muscle soreness and muscle recovery time. How? As you know, hydrolyzed whey protein has pre-digested protein strands, which are easy to absorb and digest. So, it makes protein easier to reach muscles quickly. The GI tracts also directly absorb the smaller peptides in hydrolyzed whey protein, and the body quickly uses them for recovery.
3. No weight gain
To whom does hydrolyzed whey protein affect? Those who have diet restrictions. Right? And in a proper diet, fat and carbohydrates are excluded. So, hydrolyzed whey protein is highly concentrated and has very low or no fat and carbohydrates, reducing weight gain.
4. No more cravings
Protein makes your stomach feel full by suppressing your cravings to eat more. Control of your appetite and boosted muscle mass help in weight loss. Therefore, hydrolyzed whey protein manages your body weight.
5. Gain lean muscle mass
When undergoing high-intensity workouts, intake of hydrolyzed whey protein will help you gain lean muscle mass. It is good for elders as they lose muscle mass when they age, and hydrolyzed whey protein aids muscle development.
6. High-quality protein content
Hydrolyzed whey protein is an excellent source of protein as it has around 85 percent protein content. It has been regarded as the highest quality of whey protein.
When hydrolyzed whey protein is made, it undergoes various stages of filtration, which removes all the unwanted ingredients, including lactose. And it is safe to consume as it becomes lactose intolerant.
What are the side effects of hydrolyzed whey protein?
Hydrolyzed whey protein is safe for children, youngsters, and old age people. It provides almost the same benefits to all people of any age group. But, you should not give hydrolyzed whey protein to the children until their pediatrician suggests they can consume it. And for children around 18 years old, it may cause negative side effects because of some hormonal content in it.
Whichever age it is, a high dose of hydrolyzed whey protein may cause minor side effects like increased bowel movements, thirst, bloating, nausea, cramps, reduced appetite, headache, and tiredness. So, what should be the right dosage? Let us dive deeper into it!
What should be the right dosage of hydrolyzed whey protein?
The maximum dosage of hydrolyzed whey protein is said to be 30 grams. You can consume 15 to 30 grams of it per day if you are an intense workout person or an athlete.
The dosage depends on your workout duration, age, and the requirement to the body. Like 2 to 3 age groups, children can have 2 to 3 ounces of protein supplement in a day. And children of 4 to 8 years old must not consume more than 4 ounces. At teenage, the amount of protein intake differs because of the hormonal changes in the body. So, a teen girl can have around 46 grams, and a teen boy can have 52 grams of hydrolyzed whey protein.
As mentioned above, hydrolyzed whey protein is also beneficial for older adults. Therefore it is recommended that they take the right amount of it to avoid any side effects. And the right dosage is between 1.2 to 2 grams per day.
Tip: You can consume hydrolyzed whey protein at any time of the day. And if you combine it with a carb blend when you consume, it will provide you with the glycogen you lose during workouts and result in a more speedy recovery and aid muscle growth.
How hydrolyzed whey protein is different from other types of whey protein?
The main difference between a hydrolyzed whey protein and all other whey protein types is mentioned above. What is it? That hydrolyzed whey protein is a form of whey protein concentrated to the maximum by removing all the unwanted ingredients like lactose, fat, and carbohydrates. And it is pre-digested that is broken into pieces to provide the benefits of easy digestion, absorption, and quick results.
On the other hand, regular whey protein or other protein supplements take at least 30 minutes to digest and more than that to start affecting your body to show the results.
And again, as mentioned above, hydrolyzed whey protein has more than half the amount of natural protein presence compared to other types, with only 40 to 60 percent of protein presence. Your body absorbs the amino acids of hydrolyzed whey protein at a much higher rate than other whey proteins.
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Hydrolyzed whey protein is a type of whey protein formed after a hydrolyzed process, and it is a very pure form of whey protein. And, it contains no fat, lactose, or carbohydrates as it is highly concentrated but has 85 percent protein. In the hydrolyzed process, the protein chains are broken down into fragments of amino acids called peptides to make them easy to digest.
Hydrolyzed whey protein is safe to consume for all age groups. But, children below 18 years of age should take in on recommendation. It may provide various benefits to your body like faster recovery from injuries and muscle soreness, high-quality protein content, increased lean muscle mass, less craving, weight loss, faster digestion, and no allergies due to a lower amount or absence of lactose.
We hope you found this article helpful. Just remember to take the right dosage of hydrolyzed whey protein as suggested above to avoid side effects. And do not forget to share your experience reading this article in the comment section below.