Whey protein is a milk protein that has got branched-chain amino acid. Whey digest very fast and get into the muscles very quickly.Whey contains peptides that increase blood flow to muscle so it is recommended taking immediately after the exercise. low levels of BCAA can cause fatigue so requires whey after a workout .The dose for good result takes 20 mg 30 minutes before workout and 40 mg 60 minutes after the exercise. Also take 20-40 mg immediately after waking up. Continue the whey for 6-10 weeks if taking for muscle building
Recommended levels for exercisers :
Recreational exerciser: 0.5-0.7 g/lb
Endurance exerciser; 0.5-0.8 g/lb
Strength training athlete: .5-0.8 g/lb
Calorie restricting athlete: .08-0.9 g/lb
Uses for decreasing weight loss in HIV patients and as an alternative for milk in patients with lactose intolerance.It also indicated in infants an alternative to mothers milk.It also uses as a meal replacement in weight loss program.
Whey protein may cause an increased bowel movement, nausea, thirst, head ache, bloating and decreased appetite. If you are allergic to cows milk avoid whey protein.excess of protein intake may cause the over production of uric acid which may lead to gout.
Whey protein decreases the effectiveness of levodopa so avoid taking together.Whey proteins interact with antibiotics and tetracyclines by decreasing the absorption from the intestine .Some of these antibiotics that might interact with whey protein include ciprofloxacin (Cipro), enoxacin (Penetrex), norfloxacin (Chibroxin, Noroxin), sparfloxacin (Zagam), trovafloxacin (Trovan), and grepafloxacin (Raxar.Whey interacts with alendronate so avoid taking whey within two hours of taking alendronate.
Foods that contain whey protein
Milk, cheese, and yogurt