Whey protein for a long time is considered to be one of the most active sources of protein in sports nutrition. Today, it is the most popular dietary supplement among bodybuilders and athletes, effectively accelerating metabolism and helping to maintain a lean mass.
Whey protein - what is it?
Whey protein is nothing more than whey protein, approximate in amino acid composition to the protein of human milk, which is why it has strong immune properties and is quickly absorbed by the body.
Many novice athletes are trying to understand which whey protein has a better effect on the body and gives maximum results? Let's try to figure it out.
Whey Protein Composition
Whey protein is a mixture or a complex product consisting of various protein subfractions: alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, bovine serum albumin, as well as lower enzymes: lactoferrin, lysozyme and lactoperoxidase.Not so long ago, these subfractions could be obtained only in insignificant volumes, while production on an industrial scale was a disadvantage. However, over the past decade, the situation has changed radically, and now, with the advent of new technologies, we can state with confidence the quantitative and qualitative growth of whey proteins.
Whey protein: ways to get
Before you try to understand which whey protein is better, it is advisable to consider ways to get this active food additive.
- Ion exchange method. With this method, you can get the most pure protein formula. Ion-exchange whey protein, which is easily absorbed by the body, is particularly recommended for those people who experience certain difficulties with other protein supplements. But at the same time, a significant minus inherent in this type of whey protein should not be overlooked: it contains an insufficient amount of peptides, as a result of which its effectiveness and value are reduced.
- Macroultrafiltration method. This method allows you to remove from the protein a significant part of lactose, while maintaining all biologically active peptides. However, subsequent processing also removes cow albumin from the protein and cysteine - valuable components that act as cell protectors and antioxidants.
- Cross-filtering. This is the most optimal way by which fats and lactose are removed from whey protein, and all active peptides remain intact and intact.
Whey Protein Benefits
Whey protein, the reviews of which are mostly positive, is truly a wonderful product, because otherwise it would not be considered the main nutrient of athletes. Recently, whey protein is also gaining popularity among ordinary people, whose life is not associated with professional sports. This is explained by the fact that in modern times it becomes fashionable to adhere to a healthy lifestyle, and those people who know about its immuno-enhancing properties inject this product in small amounts into their diet.According to recent studies, this active supplement helps fight cancer and HIV infection, reduces stress, boosts immunity, improves liver function in patients with hepatitis, lowers blood pressure, increases serotonin concentration in the brain, and improves overall well-being. If we talk only about sports, whey protein can directly affect muscle growth and overall performance in athletes.
Considering the negative effect of whey protein on the human body, it should be noted that all possible side effects do not pose any serious threat to life. As a rule, they are associated with a disorder of the digestive system and manifest in the form of abdominal distention and increased gas formation. In addition, in rare cases, fatigue and headache may occur. It is generally accepted that these symptoms are usually stimulated by the lactose or sweeteners that make up the protein, which the manufacturer adds.
Acceptance of whey protein can adversely affect health only when a person has kidney problems. In such a situation, the intake of this supplement can exacerbate the existing problems, since an increased concentration of protein is hardly perceived by the indicated organ.So, what should you remember when taking whey protein? The harm or benefit of this substance for the body is directly dependent on the presence or absence of kidney disease in humans. If such a disease is not observed, then you can be sure that the intake of protein will positively affect the state of health.
Types of whey protein by type of technology
It is customary to distinguish three types of whey protein: isolate, hydrolyzate and concentrate. Let us dwell on each of them in more detail.
- Concentrate. This type of whey protein cannot be called pure protein in the literal sense of the word. This is due to the fact that in the process of filtration a mixed mass settles on the ceramic membranes, in which the protein content can be from 35% to 80%. Because of this, the concentrate usually contains a significant amount of fat and lactose - substances that are capable of delivering significant discomfort to the stomach. Concentrate, compared with other types of whey, has the lowest cost.
- Isolate This type of protein is obtained by filtration or ion exchange. It contains practically no harmful lactose and fat in its composition, and the 95% powder obtained from it consists solely of the protein fraction.
- Hydrolyzed The process of hydrolysis is characterized by the division of large protein molecules into individual small fragments. This contributes to the easiest and quickest digestion in the digestive tract. The main indicator of the quality of the protein hydrolyzate is its taste: in case of insufficient content of small protein fragments, the product begins to taste bitter.
The best whey protein: features of choice
When choosing this supplement, you need to consider two main things: quality and budget. Naturally, the better and cleaner the product, the more expensive it will cost. That is why isolate is the most expensive form. But its price is fully justified, because it is the best whey protein, which (per a portion) gives the maximum amount of protein and at the same time has the least amount of calories. And therefore, if, of course, funds allow, it is worthwhile to opt for the isolate.Despite the fact that protein concentrate is not filtered as thoroughly as whey protein isolate, this product is rich in amino acids and has quite acceptable quality (especially in relation to the price, which, on average, for a half-kilogram jar is 30 dollars). Consuming such a concentrate, you should know that the amount of protein in a portion of powder compared to whey protein isolate will be lower, but the number of calories - on the contrary, higher. So, if a thirty-gram portion of isolate contains approximately 105 calories and 25 g protein, then 130 calories and 21 g protein are typical for the concentrate.
What whey protein is better to buy: high-quality and expensive or cheap, but of low quality? It is not worth puzzling too much, because you can prefer a middle ground! Whey protein mix is a combination of concentrate and isolate.
But at the same time, acquiring such an additive, it is worth considering one small, but very important nuance. Some mixtures in their composition have more concentrate than isolate, while others do the opposite. And in order to find out, you must carefully examine the packaging of the product: the source of protein, which is listed in the first, and is the main source.
Due to the high protein content, whey protein can be used as:
- Means to improve the balance of the diet for various ailments.
- Means for food fortification, which is necessary in the process of enhanced training to increase strength and build muscle.
- A drink that helps reduce the level of fat in the body and contributes to the achievement of muscle relief.
Whey protein: how to use
It must be remembered that the most optimal is a single portion, which is approximately equal to 30 grams. It is not advisable to take a larger volume of this additive at a time, since it is highly likely that it will not be absorbed by the body. To achieve maximum effect, it is very important to know how to drink whey protein correctly. Consider how often per day you need to consume this supplement.
- Early in the morning. As a rule, nightly sleep on average lasts 6-8 hours. When food does not enter the body for such a long time, it begins to use its own reserves, as a result of which catabolism of muscle tissue begins. In order to suspend them, it is enough to take a portion of whey protein. After 40 minutes, breakfast should follow, which consists of natural sources of protein and carbohydrates.
- During the day. It is also necessary to take proteins in the intervals between food intake. For people who are losing weight, it is useful to replace at least one meal with protein shakes.
- Before training. It is important to take a portion of whey protein for 2 hours before the upcoming workout, which helps prevent muscle catabolism and provides the body with such essential amino acids during physical activity.
- After training. It is important for the athlete after the end of the workout to replenish carbohydrate stores and increase the concentration of amino acids in the blood. At this time, the human body best absorbs all the nutrients entering it.
Homemade whey protein
It is not enough to buy ready-made protein mixtures, it is also necessary to strive to obtain this substance from everyday foods. A large amount of such protein is found in meat (especially in lean beef and chicken), cottage cheese, eggs and cereals (buckwheat, rice, corn grits).Whey-type protein is a wonderful product that has a beneficial effect on the human body. In order to achieve maximum results from its use, you should remember which whey protein is better than all the others.