Everything you wanted to know about whey protein: price, efficiency, features

Whey protein ranks first in popularity in most rankings of sports nutrition. Today you will learn what are the benefits of whey protein for weight loss and muscle growth why it more popular than other types of protein powder and how expensive protein?

ALL about whey protein

Whey protein is produced from whey by filtering and removing the excess of carbohydrates and fats. It is a natural product, not chemical, as is commonly thought, when it comes about sports nutrition. The technology of manufacturing protein powder is represented by the diagram:

On whey protein

Whey protein has a leading lines in the sales in almost all stores sportpit. What is the reason? The popularity of whey protein can be explained by the following factors:

1. Whey protein contains almost the entire set of essential amino acids and has a high biological value. In addition, he is the leader by quantity of essential amino acids.
2. This is a fast utilizable protein: amino acids immediately to the muscle for synthesis of muscle tissue.
3. It has a positive effect on the immune system and optimizes the secretion of insulin.
4. It is an ideal product for consumption after exercise.
5. Dissolves well and tastes good.
6. Whey protein is the optimal product in terms of price and quality.

Read more about the benefits and dangers of protein we wrote in the article: the Benefits and harms of protein.

When and how to take whey protein?

So, the ideal time to take protein:

• In the morning. For 7-8 hours, until the last sleep, the body does not get energy. And accordingly he begins to use a backup source glycogen from liver and muscles and amino acids, which are obtained by breaking down muscle. In addition, in the morning the hormone cortisol, which destroys muscle tissue. If you drink a quick whey protein, these processes can be prevented.
• Prior to workout. The intake of whey protein 30 minutes before a workout will provide the body with essential amino acids. This will provide energy during intense muscle work and helps to avoid muscle catabolism.
• After a workout. After a workout your body is particularly well absorbs nutrients, so it is the ideal time for consumption of fast utilizable protein. Whey protein will provide instant release of amino acids into the bloodstream for growth of muscle tissue.

If you consume whey protein once a day, it is best to drink it within half an hour after a workout. If you don’t exercise, then drink it in the morning.

Between meals use whey protein in its pure form is not necessary, because it is absorbed, and you will soon feel the hunger. If you want to digest a longer time eat the product with high fat content like nuts. This will slow down the absorption of powder, and then you long time will not feel hunger.

Whey powder is readily soluble in water, so it is sufficient to shake the container or bottle (often, this is done using a special shaker). Dissolve the protein in milk, water, juice – your choice. If you on the drying, it is best to dissolve the protein in water to reduce the intake of carbohydrates and fats.

The types of whey protein

Depending on the protein content of whey protein may be of three types:

• Whey concentrate (protein content of 50-85%). In the production of whey concentrate is inadequate filtering of protein, so there are fats and carbohydrates. However, concentrate its attractive price and high in protein (70% and above) is the best product.
• Whey protein isolate (protein content of 90-95%). Cleaner powder with high protein content, but the cost is higher. For those who are in the drying process and avoids unnecessary fats and carbohydrates.
• Whey hydrolysate (protein content of 90-95%). The hydrolysate is doing on new technologies with good filtration. It is an expensive product and not very popular.

Whey concentrate is a basic protein and is suitable for almost any purpose. If you are not in the process of drying, you can safely buy the concentrate. But pay attention to the content of protein in 100 g powder. Better not try to save money by purchasing a protein powder with 50% ethyl protein, because ultimately you will only lose nedopoluchit normal protein.

Whey protein for weight loss and weight increase

Whey protein promotes weight loss! This is not a fat burner and not a magic product that will help you to remove the sides and cellulite. Protein is protein in powder form, which promotes muscle growth. So it is useless and pointless to drink whey protein for weight loss.

The only reliable way to lose weight is nutrition in the framework of the caloric deficit. And here is where protein powder can be your indirect assistant. First, it is a nutritious low calorie snack that is easy to take with you on a trip or to work. Second, the protein you will easily be able to collect the required rate of protein, while not greatly increasing the total daily calories. Third, the protein optimizes the secretion of insulin and therefore helps you to control your appetite.

How to calculate the calorie content of whey protein?

Often the writing on the package the calorie content of the powder, and the content of proteins, carbohydrates and fats. Also included with the jar is scoop – scoop. One scoop holds approximately 25-30 g of powder (the exact value is indicated on the package). Accordingly, these values can be calculated kbzhu protein.

For example, the popular whey concentrate Optimum 100% Whey Gold Standard per 100 g of powder contains:

• Calories: 375 kcal
• Protein: 75.0 g
• Fats: 3.8 g
• Carbohydrates: 12.5 g

1 scoop weight of 30 g contains:

• Calories: 112 kcal
• Protein: 22.5 g
• Fat: 1.14 g
• Carbs: 3.75 g

Attention! The numbers of different brands of protein powder may vary. Count the calories and amount of protein on the basis of values specified in the particular package.

Whey protein for muscle growth

Can I drink whey protein, if not sports? Since this is a common protein extraction from milk, it is definitely possible. There are no contraindications. But you can’t build muscle by taking protein powder and not doing sports. Protein promotes muscle growth, if you do strength training and consume the required daily amount of protein. Without observance of these two factors of muscle growth will not be even with protein.

Can I build muscle without protein? You can, but you need to dial your normal protein in other foods. For muscle growth man weighing 70 kg, you need 140 g of protein. For example, 1 egg contains 7-8 grams of protein and 100 grams of meat/fish – 20-25 g of protein. Not so much. Therefore, the protein is a good bet if you can’t eat the required daily amount of protein.

Expensive to cost of the protein?

Let’s count clearly. Take the average price category, such as whey concentrate: Pure Titanium Whey 100%. For example, large banks (over 2 kg) will calculate how much protein we get and how many pay for it:

• Banks weight: 2240 g
• Cost: 3500 rubles
• Protein: 74 g per 100 g of product

Along with protein comes scoop (scoop):

• The weight of the powder in 1 stingy: 30 g
• The protein content in 1 stingy: 22 g

So, we expect, as we enough of such banks protein if we consume 1 sparingly in the day:

• Servings: 2240 g (total weight banks)/30 g (as holds 1 scoop) = 75 servings

Ie one of the big banks is enough for 75 days at a daily consumption of once a day. You can consume each day or to reduce/increase the size of the portions, depending on the consumption of the powder will change.

Calculate what the clean price servings and protein:

• 1 scarce price: 3500 rubles / 75 stingy = 46.6 rubles
• Price of 1 g protein: 46.6 rubles / 22 g = 2.11 ruble

Similar calculations you can compare the prices you are interested in brands. Don’t look at the final price of the cans of protein, try to calculate the price of 1 g of protein.

Brand and ratings whey protein

When buying protein, pay attention to the word Whey it means the whey. Then there is the graduation:

• The WPC concentrate
• WPI – whey protein isolate
• WPH – hydrolysate

Top 10 best whey protein 2019

To preserve lean muscle mass a person needs to consume at least 1 g of protein per 1 kg of body weight, and muscle mass growth is 2 g of protein per 1 kg of body weight. Whey protein is a convenient way to compensate the lack of protein intake, and also is a good helper for the preservation and growth of muscle mass.

See also: Types of protein similarities, differences and features of the application.