Whey Protein: The Best “Whey” to Recover from Exercise & Build Muscle
By Nicole Crane, BS, NTP
Working out is hard work! Whether you get up early, hit the gym during lunch, or pound the pavement before or after dinner, exercise takes time and dedication. That hard work also comes with significant rewards and health benefits. Just like there is a right way to exercise, there is also a right way to recover. After you are done sweating out toxins, burning fat, building muscle and strengthening bones, the body needs to refuel to heal torn muscle fibers and regenerate energy. Proteins contain amino acids, which repair and rebuild the structure and biochemistry of the body. When it comes to repairing and maintaining muscle, whey protein is the way to go.
Muscle loss is a major health obstacle for many people as they get older. Beginning at about age 30, 0.5% of our muscle mass is lost per year, and the rate of muscle loss can accelerate when you reach ages 60-70. By age 65, approximately 30% of muscle mass is gone, especially in those who are inactive.i Weak muscles and loss of lean muscle mass can make individuals more vulnerable to a number of health issues. From increased risk of falls and bone fractures, and loss of mobility to weight gain and other metabolic issues, losing muscle comes with serious consequences. With a little exercise and good intake of high-quality protein (two common missing factors in many older individuals) muscle mass can be maintained. Muscle mass can also be restored with weight baring exercise and a particular type of protein called whey.
What is Whey Protein?
Whey protein is a dairy protein and it ranks very high in terms of quality and digestability. Whey is considered a “perfect” protein, which means it contains all of the essential amino acids that our bodies cannot make and must get from dietary sources.