Whey protein is a natural and effective supplement that builds muscle mass. It contains a complete set of essential exogenous amino acids, including leucine, isoleucine and valine, which play an essential role in anabolic and regenerative processes after training. See the effects of whey protein supplementation and how to dose them.
Contents:
- Whey protein - how is it made?
- Whey protein - effects of use
- Whey protein and slimming
- Whey protein - which one to choose?
- Whey protein - price
- Whey protein - dosage
- Whey protein - side effects
Whey proteinis a supplement recommended to all athletes who want to build muscle mass, accelerate regeneration after training and ensure an optimal supply of protein in the diet. The benefits of its use can benefit both bodybuilders and people practicing endurance sports: runners, cyclists, crossfitists, triathletes … In short, everyone who trains regularly and shows an increased demand for protein.
What distinguishes whey protein from other sports nutrition is its good digestibility, simple dosage and safety of use. Unlike synthetically sourced supplements, whey has virtually no side effects. The exception is people suffering from lactose intolerance, although a special type of whey protein has been created for them as well, which is sugar-free and does not cause allergies.
Whey protein - how is it made?
Whey proteinis made fromwhey , the liquid that remains after cheese production. This process takes place in two stages: first, the liquid is subjected to ultrafiltration, which allows the protein to be separated from the fats and carbohydrates contained in the whey. Then, in the process of microfiltration, water is separated from proteins, thus obtaining a dry, loose mass.
Protein produced in this way is a completely natural product, it has no taste or distinct smell. Therefore, in order to improve its visual and taste qualities, manufacturers enrich the powder with various types of additives: sweeteners, aromas and dyes.
Whey protein -effects of using
- Faster building muscle mass
Whey protein contains three very important branched chain amino acids: leucine, isoleucine and valine. They are the so-calledessential amino acids , i.e. those that the body is unable to produce itself and must be supplied with food. Their amount in the diet affects the speed of building muscle mass and the process of muscle regeneration. In whey protein, branched chain amino acids make up 26% of the composition - an amount similar to that found in muscle proteins. Thanks to the similar proportions, theseamino acids effectively support protein synthesis and accelerate the growth of muscle tissue .
- Inhibition of the catabolism process
Another reason why you should use whey protein ispreventing catabolic processes . During and after intense training, the body begins to draw energy from the muscles, which in turn causes their breakdown. If this process is not stopped in time, all the effort put into training may be wasted. Whey protein delivered right after exercise helps to stop catabolism quickly and start building muscles again. It is more effective in this than protein obtained from ordinary food products, because it is easier to digest and absorbs faster.
- Faster muscle regeneration
The last important aspect of using whey protein is itseffect on muscle regeneration . As it has already been mentioned, catabolic processes are inevitable during training - they result in losses in the muscle tissue. The reconstruction of damaged structures is possible only after providing the body with an appropriate dose of protein. The whey derived from whey is perfect as a regenerative meal after training.
See also: Diet for muscle mass - 3000 kcal menu
Worth knowingWhey protein and slimming
Scientific research confirms thatconsuming whey protein helps you lose weight . In 2008, the scientific journal "Nutrition & Metabolism" published the results of research according to which whey protein consumed before a meal suppresses the appetite and therefore accelerates weight loss. In the experiment, volunteers on a reduction diet consumed whey protein as a drink 20 minutes before breakfast and 20 minutes before lunch. After 12 weeks, they had a weight loss of 2 kg more than the placebo group (3.6 kg vs. 1.5 kg)1 .
In 2011, a study on mice was published that analyzed the effect of whey protein isolateand casein for the weight loss process. It showed that whey protein consumed with calcium activates genes in the rodent's body that are responsible for fat burning2 .
It is worth adding that the positive effect of whey protein on slimming can be observed when the total amount of protein in the diet is at least 25% of the daily caloric value (of which the greater part of the consumed proteins are proteins made from whey).
Sources:
1.A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study , 2008, https://www.ncbi.nlm.nih.gov/pmc/ articles / PMC2289832 /.
2.Skeletal muscle gene expression profile is modified by dietary protein source and calcium during energy restriction , 2011, https://www.ncbi.nlm.nih.gov/pubmed/21525773.
Whey protein - which one to choose?
There are three types of whey protein on the market:
- Whey Protein Concentrate (WPC)- contains 65 to 80% pure protein, 3-8% carbohydrates and 2-6% fat. It is dedicated primarily to people who want to build muscle mass. The cheapest type of conditioner.
- Whey Protein Isolate (WPI)- contains more protein than WPC - from 85 to 90%. Sugars and fats account for 0-3% and 1-3% of the composition, respectively. Due to the low content of carbohydrates and fats, it is dedicated not only to people building muscle mass, but also those in the reduction phase. It is better absorbed than WPC, but costs more.
- Whey Protein Hydrolysate (WPH)- contains the most protein, as much as 90-100%. It is absorbed fastest among all protein supplements available on the market. Recommended mainly for people who are in the process of reducing body fat. Sometimes it costs twice as much as a whey protein concentrate.
The decision which type of protein we choose depends mainly on the size of our wallet and the effect we want to achieve. The concentrate is the most versatile and affordable supplement, but it is characterized by a high proportion of sugars and fat in the composition, which may be disadvantageous for people who are slimming. The hydrolyzate contains the highest amount of protein and is absorbed the fastest, but on the other hand it is expensive and has the worst taste values. If we want to compromise between price and quality, it's best to choose whey protein isolate.
Whey protein - price
The price of whey protein depends on its typeand manufacturer.
- WPC - we will pay PLN 40-60 for a package of 700-750 g
- WPI - the price for the same packaging ranges from 60 to 80 PLN
- WPH - the price for the same packaging is usually over PLN 100
Whey protein - dosage
The suggested daily dose of whey protein is 1.5-2.2 g per kilogram of body weight. The final amount depends on the intensity and frequency of training. Protein is best taken one hour before training and immediately after exercise. The powder can be dissolved in water (an option recommended for people in the fat reduction phase) or in milk.
To prevent catabolism at night, you can take extra protein before going to bed.
Whey protein - side effects
Consumption of whey protein, especially in the form of concentrate (WPC), may cause side effects on the digestive system: bloating, abdominal pain, nausea, vomiting, diarrhea. People with lactose intolerance are primarily at risk. However, this does not mean that they must completely abandon their whey protein intake. There are special carbohydrate-free supplements available on the market that do not cause allergies. Also, some hydrolysates and isolates can work well for people with lactose intolerance - if their content of sugar is 0-1%, they should not cause side effects.