Whey protein has long been considered one of the most active sources of protein in sports nutrition. Today, it is the most popular food supplement among bodybuilders and athletes, effectively accelerating metabolism and helping to maintain lean mass.
Whey protein - what is it?
Whey protein is nothing more than whey protein, similar in amino acid composition to the protein of human milk, because of which it has pronounced immune properties and is quickly absorbed by the body.
Many beginner athletes are trying to figure out 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 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 sub-fractions could be obtained only in insignificant volumes, while production on an industrial scale was an unprofitable occupation. However, over the past decade, the situation has changed radically, and now, with the advent of new technologies, we can confidently ascertain the quantitative and qualitative growth of whey proteins.
Whey protein: methods of obtaining
Before trying to figure out which whey protein is better, it’s advisable to consider how to get this active nutritional supplement.
- The ion exchange method. Using this method, you can get the most pure protein formula. Ion-exchanged whey protein, which is easily absorbed by the body, is especially recommended for those people who experience certain difficulties with other protein supplements. But at the same time, one should not lose sight of the inherent whey protein significant minus: it contains in its composition an insufficient number of peptides, as a result of which its effectiveness and value are reduced.
- Macro ultrafiltration method. This method allows you to remove a significant portion of lactose from the protein, while maintaining all the biologically active peptides. However, in subsequent treatments, cow albumin and cysteine, which are valuable components that act as cell defenders and antioxidants, are also removed from the protein.
- Cross filtering. This is the most optimal way by which fats and lactose are removed from whey protein, and all active peptides remain intact.
Whey Protein Benefits
Whey protein, the reviews of which are mostly positive, is a truly wonderful product, because otherwise it would not be considered the main element of nutrition for athletes. Recently, whey protein is also gaining popularity among ordinary people whose life is not connected with professional sports. This is due to the fact that in modern times it is becoming fashionable to adhere to a healthy lifestyle, and those people who know about its immuno-strengthening properties, in small quantities, introduce this product into their diet.
According to recent studies, this active supplement helps in the fight against cancer and HIV infection, reduces stress, boosts immunity, improves liver function in patients with hepatitis, lowers blood pressure, increases the concentration of serotonin in the brain, and improves overall well-being. If we are only talking about sports, then whey protein is able to directly affect muscle growth and overall performance in athletes.
Harm
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 an upset digestive system and are manifested in the form of bloating 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 that is part of the protein or sweeteners, which the manufacturer adds.
Taking whey protein can adversely affect your health only when a person has kidney problems. In such a situation, taking this supplement can aggravate the existing problems, since an increased concentration of protein is difficult for the indicated organ to perceive.
So what to keep in mind when taking whey
protein? The harm or benefit of this substance to the body directly depends on the presence or absence of kidney diseases in humans. In the event that such an ailment is not observed, then you can be sure that taking protein will have a beneficial effect on your health.
Types of whey protein by type of technology
It is customary to isolate three types of whey protein: isolate, hydrolyzate and concentrate. Let us dwell on each of them in more detail.
- Concentrate. This kind of whey protein cannot be called pure protein in the literal sense of the word. This is due to the fact that during the filtration process a mixed mass settles on ceramic membranes, in which the protein content can be from 35% to 80%. In view of this, the concentrate usually contains a significant amount of fat and lactose - substances that can cause significant discomfort to the stomach. Concentrate, in comparison with other types of whey, has the lowest cost.
- Isolate This type of protein is obtained using the filtration method or ion exchange. It practically does not contain harmful lactose and fats, and the powder obtained from it for 95% consists exclusively of the protein fraction.
- Hydrolyzate. The hydrolysis process is characterized by the division of large protein molecules into individual small fragments. This contributes to the easiest and fastest assimilation of them in the digestive tract. The main indicator of the quality of a protein hydrolyzate is its taste: in the case of insufficient content of small fragments of protein, the product begins to bitter.
The best whey protein: features of choice
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 justified, because it is the best whey protein, which (per serving) gives the maximum amount of protein and at the same time has the least number of calories. And therefore, if, of course, the means allow, it is worth stopping your choice on the isolate.
Despite the fact that the protein concentrate is not filtered as carefully as the whey protein isolate, this product is rich in amino acids and has an acceptable quality (especially in relation to the price, which, on average, for a half-kilogram jar is $ 30). When consuming such a concentrate, you should know that the amount of protein in a portion of the powder will be lower than the whey protein isolate, but the number of calories - on the contrary, is higher. So, if a thirty-gram portion of the isolate contains about 105 calories and 25 g of protein, then 130 calories and 21 g of protein are typical for the concentrate.
What whey protein is better to get: high-quality and expensive or cheap, but low quality? You should not rack your brains much, because you can prefer a middle ground! A whey protein blend 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 vice versa. And in order to find out, it is necessary to carefully study the packaging of the product: the source of protein, which is listed first, is the main source.
Act
Due to its high protein content, whey protein can be used as:
- Means for improving the balance of the diet with various ailments.
- Means for nutrition 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 helps to achieve muscle relief.
Whey Protein: How to Use
It must be remembered that the most optimal is a single serving, which is approximately equal to 30 grams. It is not advisable to take a larger volume of this supplement at a time, since there is a high probability that it simply 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 you need to consume this supplement per day.
- Early in the morning. As a rule, night sleep lasts an average of 6-8 hours. When the body does not receive food for such a long time, it begins to use its own reserves, as a result of which the processes of catabolism of muscle tissue begin. In order to suspend them, it is enough to take a serving of whey protein. After 40 minutes, breakfast should be followed, which consists of natural sources of protein and carbohydrates.
- During the day. It is also necessary to take proteins in between food intake. For losing weight people it is useful to replace at least one meal with protein shakes.
- Before training. It is important to take a serving of whey protein 2 hours before the upcoming workout, which helps to prevent muscle catabolism and provides the body with such essential amino acids during physical activity.
- After workout. It is important for the athlete after the training to replenish carbohydrate reserves and increase the concentration of amino acids in the blood. At this time, the human body most well assimilates 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 get this substance from everyday foods. Such protein is found in large quantities in meat (especially in lean beef and chicken), cottage cheese, eggs, and cereals (buckwheat, rice, corn grits).
Whey protein is a wonderful product that has a beneficial effect on the human body. In order to achieve the maximum result from its use, you should remember which whey protein is better than everyone else.