WHEY PROTEIN ನೀರಿನಲ್ಲಿ ಸೇವಿಸಬೇಕೇ ಅಥವಾ ಹಾಲಲ್ಲ? | ಫಿಟ್ ಕನ್ನಡಿಗ | Fit Kannadiga

WHEY PROTEIN ನೀರಿನಲ್ಲಿ ಸೇವಿಸಬೇಕೇ ಅಥವಾ ಹಾಲಲ್ಲ? | ಫಿಟ್ ಕನ್ನಡಿಗ | Fit Kannadiga


Hi All, This is Raghu. Your Fit Kannadiga today we will talk about Should Whey protein be consumed in milk or in water Should Whey protein be consumed in milk or in water and will also discuss on what is best for you to reach your goal and will also discuss on what is best for you to reach your goal Welcome back to the video before we get to the point of which is better i want to put forth some of the studies and research which will help you to understand better So that once you understand the concept, you can self analyse the problem So the first information is about How much calories we get from Milk and water Water has a Neutral PH and we get 0 calories from it meaning, we do not get any energy out of it. meaning, we do not get any energy out of it. So, how much ever we consume, there is no problem related to our goal But if we consider milk on the other hand milk provide some energy to our body due to the fat, carb and protein content of it due to the fat, carb and protein content of it So, when we consume milk depending on the quantity and quality of the milk (Fat % in milk) we get energy out of it we get energy out of it For example 2% fat milk may give less calories compared to 5% fat milk which has more fat content The reason why i am talking about calories in milk and water is based on this, in future i will be providing the solution So basically, we will not get any calories from water but we do get calories from milk So post that there are few research which i could get & are related to this topic. I did check a lot of researches but if could find only few useful to for out todays topic useful to for out todays topic One of that is a study on comparison between Whey protein, Casein protein and Soy protein Whey protein, Casein protein and Soy protein based on the digestibility and the Amino acid profile and is really informative too. Link has been added in the description box dont forget to check it out so that you can also understand better Basically, when we want to understand about the protein absorption rate, we will have to look into PDCAA score which means from the protein been eaten from the food, how much of it been absorbed into the system for proper usage been absorbed into the system for proper usage and it varies between 0 to 1 So, when we talk/compare about whey and casein protein We will not address anything about Soy protein today as we are only talking about the whey absorption in milk and water The reason why i have picked this study is milk is made up of 80% casein and the left out is whey 80% casein and the left out is whey so we have compare only Whey and Casein in this study In this study, PDCAA score of whey and casein both came out to 1. which means our body is able to completely absorb the protein profile and utilise it based on the need So PDCAA score cannot be used to distinguish between Whey and casein but it provides the informationthat it is being absorbed properly and utilized so, in the same study there is one more comparison which is about the amino acid profile and this is done using the blood amino acid profile and rate which tells us which amino acid enters the blood stream easily and which is talking time to get into the system for usage So, from this study below are the observations Whey protein did increase the blood amino acid instantly compared to casein Whey protein did increase the blood amino acid instantly compared to casein Whey protein did increase the blood amino acid instantly compared to casein which mean that whey protein was absorbed and broken down faster which mean that whey protein was absorbed and broken down faster and it was high till 90min and then it gradually reduced and it was high till 90min and then it gradually reduced and it was high till 90min and then it gradually reduced but when it comes to casein it did not instantly increase the blood amino profile However, when it did spike it had an amazing effect and the levels were it had an amazing effect and the levels were it had an amazing effect and the levels were up till 300min which is upto 5 hours up till 300min which is upto 5 hours up till 300min which is upto 5 hours and at the same time it helps in better muscle repair due to its longer time So finally what we can get to know is Whey can be used for instant absorption like post workout recovery and casein can be used to slow recovery when loner time is given I know this is already there on internet but the reason why i am telling is to this has been studied too and there is one more small concept in research which tells which is better So by now many already know about BCAA So by now many already know about BCAA which is leucine, isoleucine and valine which is leucine, isoleucine and valine and with that there are few more amino acids which helps our body to recover faster , which is Glutamine and Arginine So in this small study they tell us about which amino acid is flown into blood and absorbed which amino acid is flown into blood and absorbed We will focus on only 2 major amino acid which showed drastic difference We will focus on only 2 major amino acid which showed drastic difference which are leucine & Glutamine leucine & glutamine both helps in muscle recovery leucine & glutamine both helps in muscle recovery Glutamine also enhances performance but restoring the glutamine levels back Glutamine also enhances performance but restoring the glutamine levels back Post workout, Glutamine levels will be down due to which restoring glutamine levels post workout for next day workout is important Keeping these two amino acid in mind when we look at the study there was an amazing information Whey protein spiked the leucine when compared to Casein Whey protein spiked the leucine when compared to Casein Casein did have a lower blood leucine which was close to soy so for the better muscle protein synthesis whey will help us due to the high leucine spike which happens after its consumption on the other hand, glutamine had a higher spike which is very important for performance and faster recovery when compare to whey protein when compare to whey protein Which means, when you are in need of faster absorption you can pick whey Which means, when you are in need of faster absorption you can pick whey due to its high leucine spike in blood and when looking for better muscle recovery and glutamine storage restoration you can go for casein and when looking for better muscle recovery and glutamine storage restoration you can go for casein and when looking for better muscle recovery and glutamine storage restoration you can go for casein so after all these studies put in from now let me tell you my thoughts on this which is better? milk or water so obviously when we were talking about casein in study, it was for milk so obviously when we were talking about casein in study, it was for milk or whey when mixed with milk or whey when mixed with milk so my point is. It completely depends based on your goal so basically it can be classified into 3 groups 1. gaining phase/bulking 1. gaining phase/bulking 2. Maintenance phase 3. Cutting/Weight loss i will tell you solution/my thoughts for all 3 for example lets focus on cutting phase in this phase we will already be in calorie deficit so when i want to consume whey will milk it will for sure add some extra calories which we will have to keep in mind which also depends on the quantity of milk i want to use simple low fat milk (200 ml) will give me 150-200 cal simple low fat milk (200 ml) will give me 150-200 cal simple low fat milk (200 ml) will give me 150-200 cal so it is left to individual if you really love consuming milk you can go ahead, but when you step back and think the same 200 calories can be used to consume 150-200gms of white rice which is cooked so it completely is left on you. If you are ready to sacrifice your taste for milk then skip n have something else for the same calories or you can use water with whey and save some calories or you can use water with whey and save some calories before bed try to consume with milk so if you are consuming with water it helps your cutting cycle by saving few extra calories so next is bulking phase in bulking you will need a lot of calories in bulking you will need a lot of calories it may be 3000/4000/5000 cal in a day it may be 3000/4000/5000 cal in a day based on your activity level and how much you want to bulk based on your activity level and how much you want to bulk so you already have a lot of calories to be used when you know how to utilise these calories you can add in few ML of milk to your whey you can add in few ML of milk to your whey so bulking or muscle building phase group can use milk with whey cutting phase people try to avoid the milk to save some calries or if you really want, then you can have it n cut some other food but for bulking you can easily add milk as you already have lot of calories to spend as milk will also add some extra calories so the next is intermediate group which is maintenance group they can mix and match when you want to have milk, have it if you dont like it you can skip this is completely a calorie balance game so this is my take on whey with water or milk whey with water or milk and one more thing there are few people who cannot consume milk so they can consume soy milk or almond milk so they can consume soy milk or almond milk and also few cannot consume low quality whey due to lactose intolerance so they can pick few high quality whey so they can pick few high quality whey with that being said try to understand what works best for you when to consume whey and when to consume casein and which works best for you and also keep in mind about the cost so for general fitness regular whey is more than enough, casein is not required even if u need, you can add some milk as good casein is a bit expensive and they come with less scoop per box not a cost effective one to buy so for general fitness there is no need. If you are a model or just workout for fitness then you can pick whey over casein then you can pick whey over casein then you can pick whey over casein when there is a need of protein in your diet when there is a need of protein in your diet i hope you liked the content i hope you liked the content i hope you liked the content don’t forget to subscribe to our channel as we are getting close to 1,00,000 and if you are viewing after 1L hit the subscribe button so that our community grows before i end that video all the research link are in the description box below all the research link are in the description box below take a look at them and with that i am ending this video. Thank you