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How do Whey Protein Supplements work?

Whey protein is high in several amino acids and also low in fat. The branched chain amino acids (BCAA's) leucine, valine and isoleucine may help delay fatigue during endurance exercise. Another amino acid, cysteine, can be found in relatively high amounts in whey protein - compared to other protein sources such as soy or gelatin in which cysteine is lacking. Various protein groups found in whey protein have been found to stimulate the immune system.

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What is Whey Protein Isolate

Whey protein isolates are normally more expensive and are different in that they are processed using ion exchange filtration and cross-flow micro-filtration which can remove different components of the total whey protein. This results in end products with different taste, texture and functional properties. Whey proteins processed in this way appear to retain the majority of the functional benefits associated with immune system maintenance.

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Are there any side effects with whey protein?

There are no adverse side effects associated with Whey Protein Supplementation.

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How much do I need?

In general athletes usually consume 25g of whey protein per day in addition to their normal diet. Bodybuilders who want serious gains should generally consume around 150 grams of total protein per day depending on bodyweight. Extremely high doses of whey protein is not recommended however, as this will cause the liver to overload and will not achieve the same benefits as with a consistent lower amount taken 3-5 times per day.

Guidelines for Protein Supplementation are as follows:
1. For sedentary individuals the protein RDA is 0.8 g/kg bodyweight
2. For strength athletes, protein intake should approximate 1.6 g/kg bodyweight
3. For endurance athletes, protein intake of 1.3 g/kg bodyweight is recommended

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References

• Evans WJ. Muscle damage: nutritional considerations. Int J Sport Nutr. 1991 Sep;1(3):214-24.
• Holt WS Jr. Nutrition and athletes. Am Fam Physician. 1993 Jun;47(8):1757-64.
• Lemon PW, Proctor DN. Protein intake and athletic performance. Sports Med. 1991 Nov;12(5):313-25.
• Lemon PW. Effect of exercise on protein requirements. J Sports Sci. 1991 Summer;9 Spec No:53-70.
• Lemon PW. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutr Rev. 1996 Apr;54(4 Pt 2):S169-75.
• Lemon PW. Protein and amino acid needs of the strength athlete. Int J Sport Nutr. 1991 Jun;1(2):127-45.

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What is Whey Protein?

Whey protein is a high quality protein that comes from milk. There are 2 main proteins in milk which are casein protein and whey protein. Whey protein is derived from the process where milk is turned into cheese - the liquid whey protein is separated from the casein protein.

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What are the benefits of supplementing with whey protein?

Whey Protein is reported to improve immune function as well as facilitate an increase in protein synthesis, meaning that it can help you to build muscle at a faster rate. Whey Proteins are also more "biologically active" than other proteins and are therefore associated with greater nitrogen retention.

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What are the best selling Whey Protein Powders in the UK

There are many companies such as Muscletech, Maximuscle and Reflex Nutrition manufacturing protein supplements for todays market. We have listed some of the more popular items below

• Reflex Instant Whey
• Muscletech Whey Protein Hardcore
• PHD Pharma Whey
• Maximuscle Promax

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