Whey protein – everything you need to know

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Whey protein is the most popular source of nutrients on the supplement market. Thanks to it, we can easily fill up shortages or high demand for this macroelement. What does whey protein contain? What are the types of nutrients based on this ingredient? When is best to use whey protein? You will find all the answers below.
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Whey protein – what is it, how it is made and what are its types?
Whey protein is a dairy ingredient. Whey is produced in the production of cheese, treated as a side effect. The whey itself contains relatively little protein, and more fats and lactose. It is only in the ultrafiltration process that the protein is isolated and the undesired components are eliminated. Then, in the spray drying process, the whey protein is pulverized. At this stage in the conditioner we already have a minimum of 80% protein. Then, the producers with flavors and sweeteners give the product an attractive, attractive taste.
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In order to obtain a whey protein isolate, the whey protein concentrate is subjected to further ultrafiltration processes, where the lactose is the most precipitated – a disaccharide contained in milk.

By dividing types of whey protein by protein content, we can specify three types
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WPC (Whey Protein Concentrate) – whey protein concentrate containing min. 80% protein
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Whey Protein Isolate – a whey protein isolate containing over 80% of protein
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Whey Protein Hydrolysate – whey protein hydrolyzate – the most expensive and the most purified whey protein family, without sweeteners, contains from 90 to 100% of protein in the product.
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What will we find in whey protein?
The whey protein contains branched chain amino acids BCAA (L-Leucine, L-Isoleucine and L-Valine), which play an extremely important role in muscle regeneration. The other ingredients of protein supplement are minerals, carbohydrates, fats, sweeteners (usually of natural origin) and moisture.
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Whey protein and slimming
It is known for a long time that protein is an essential building block in our body. It helps in achieving the desired musculature and supports regeneration after a hard effort. In addition to the effect on the increase in lean muscle mass, the protein has thermogenic properties, and thus increases metabolism, which allows us to burn fat more effectively without the risk of muscle falls. In addition, the amino acids contained in the conditioner will protect our muscles during training by degeneration. Therefore, protein supplements are recommended for people on a reducing diet.
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Types of whey protein based supplements
When it comes to whey protein supplementation it does not matter if you are a woman or a man. It is also not important what sport you do – whether you lift weights, run, train martial arts or ride a bike. Any athlete whose protein needs are large can easily reach for a protein supplement.

If your body fully tolerates lactose, you can reach for any type of protein supplement without any worries. With moderate lactose intolerance, it is better to reach for a whey protein hydrolyzate or whey protein hydrolyzate. They contain much less lactose than the standard whey protein concentrate.

Different types of whey protein are recommended in different training periods. For each one, you can choose a protein depending on its purpose.

There are 3 types of whey protein based supplements

1) Whey protein concentrate (WPC80) – a protein suitable in the period of training, and building muscle mass to supplement the protein in the pores around training.
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2) Whey protein isolate (WPI) – this type of protein is recommended for people in the reduction period, and people who want to accelerate the growth of lean muscle mass. The high amount of protein, with a relatively low calorie, allows you to supplement protein deficiencies and we can easily integrate such a shake into your daily energy needs.
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3) Whey protein hydrolyzate (WPH) – the fastest-absorbable protein, the most recommended for people on reduction with low lactose tolerance and those who care for the best regeneration after exercise and pure muscle mass increase. Whey protein hydrolyzate stimulates insulin ejection, which has an anabolic effect, supports the transport of glucose and amino acids from blood to muscle tissue. The downside is the bitter taste caused by the high amount of protein and the absence of sweeteners.
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When to use whey protein?
Regardless of the type of whey protein, it is recommended that you take them up to an hour after a hard workout. During this time, the so-called “Anabolic window” in which our body absorbs nutrients best. It has a huge impact on building muscle mass. It’s best to combine the protein with a good source of carbohydrates to make up for muscle glycogen.
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Another good time to drink a portion of protein is the moment after waking up to prevent catabolism, or the breakdown of proteins.
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On non-workout days it is recommended to take one to two portions of protein throughout the day. It can be a breakfast in the form of a protein omelette or a comfortable shake during a break at work.
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At the end, remember that whey protein is a conditioner, a product of special use, so it should not replace you with a balanced diet, or be the majority of meals. There is no upper limit for taking whey protein. It can not be overdosed, but people who exceed the daily requirement may experience unwanted effects such as flatulence, colic, abdominal pain.
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In the event of such reactions, make sure you do not suffer from intolerance to the ingredients contained in the conditioner.
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Posted on: August 29, 2018

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