Whey protein: the benefits and harms, views, features and rules of the reception

Contents

On whey protein
Features receiving whey protein
10 questions and answers about whey protein

Whey protein is a type of sports nutrition, which is a concentrated blend of dairy proteins. Whey protein is used by athletes to support muscle growth. Protein powder dissolves in the liquid (usually milk or water) and is used as a protein shake with a pleasant taste.

At this point in time, whey protein is the most common and best selling product. Among actively practicing people rarely meet someone who has never tried whey protein. Reviews athletes about this product sportpit consistently good: the benefits of whey protein really is, although, of course, its use does not negate the need of a competent intensive training.

The proposed material closer fitness enthusiasts (both novice and more experienced already) with this type of sports nutrition. Whey protein is different according to the degree of purification and the production technology. The author will mention not only the use and efficiency, but also possible harm or contraindications this sportpit, its compatibility with other sports supplements, the justification of its application in a training diet, as well as the rules and specifics of the reception.

On whey protein

Whey protein consists of milk proteins that are isolated from whey. Whey is formed during the setting of milk and is, in fact, a by-product in the manufacture of cheese. Protein in the serum is not so much, and for a long time it was considered just a waste of cheese production. It took decades of technology development in food production in order to receive sports nutrition of this stuff, more than 93% consisting of water became possible.

To obtain whey protein filtering is used, in which the protein is separated from fat and lactose – a specific type of carbohydrate contained in milk. To implement this filtering, was invented a ceramic membrane with microscopic holes, which hold protein molecules, but missing the lactose and fat. There are four kinds of membranes with different hole size and thus filtration. Used after filtration, concentration and drying yield the finished product. For further purification is also used ion exchange, when in addition to filtration, the serum is affected by charged ions that bind to the protein.

The composition of whey protein

In cow’s milk whey protein, about 20%; much more, about 80% of another form of protein – casein (in other mammals, including humans, this ratio will be different). From casein also makes sports protein specific focus – melanosomes, which is convenient to take at night. Whey protein is also absorbed much faster, and it consists mainly of: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Present in this and other substances of protein nature, for example, immunoglobulins – the antibodies necessary for the immune system.

In the final product called whey protein and come with other substances: lactose, fat, cholesterol, etc. the Degree of their content may vary depending on the purity of the final product (on the classification of whey protein on the degree of purification, see below).

Why the need for whey protein?

The speed of absorption of whey protein high, so that it, together with some other types (meat, egg) referred as “fast”. These kinds of sports nutrition is really quickly digested and the body receives a portion of high-quality amino acids – the basic building material for muscles. This amount of protein (and amino acids, respectively) which contains a sports protein, no natural product in such a short time are not able to give.

So, take whey protein when I need a quick supply of amino acids, since this type of protein is absorbed. And if so, then this should be made during periods of intense exercise, and during time-outs in the training process, in order not to lose won with such difficulty muscle mass (perhaps a little lowering the amount of whey protein).

Protein derived from whey is the main ingredient in many sports nutrition products. Used whey protein may be almost pure form (whey proteins), in combination with other types of protein (complex proteins)in combination with carbohydrates (gainers) and in combination with other excipients. A product called “milk protein” is typically a combination of whey and casein proteins.

The benefits of whey protein:

Providing the body with amino acids for building muscle and, as a result. increase power performance.
Whey protein (especially in its more pure form) contributes to fat burning and is used by athletes in periods of “drying”.
The protein intake reduces the feeling of hunger and “distracts” the body from the desire for unhealthy food, rich in easily digestible carbohydrates and fats.
Whey protein shake has a very pleasant taste and dissolves well in liquids, it is convenient to take along as a snack.
Whey protein compared to other foods sportpit sold at a quite affordable price and is available to almost everyone.
According to some studies, whey protein chronic administration can reduce the level of cholesterol in the blood.
This type of protein has antioxidant and anti-inflammatory activity.
There is an opinion that whey protein can be useful for those who suffers diabetes of the second type: it helps to reduce blood sugar levels.
The same situation with lowering blood pressure: several studies have shown that whey protein helped to normalize blood pressure for those who suffer from hypertension.
On the sports nutrition market presents a huge range of whey protein (this is the most popular sport product), including that developed very original and interesting line of flavors (e.g., the taste of cappuccino, coconut, cookies, cake, mint).

Contraindications whey protein:

Probably the main issue for consumers, whey protein is the risk of lactose intolerance: this factor is most often explained by problems with digestion (diarrhea, bloating) those who “failed” have tried whey protein. There are two ways to solve this problem. The first option is used to replace whey protein in a different form, with a higher degree of purification and lactose free (isolate). The second option: to try any other kinds of “fast” protein of animal origin (e.g. egg).
Could be an intolerance to some other components that are included in sports nutrition on the basis of whey protein: sweeteners, flavorings, etc. Should carefully examine the part before you buy.
You should refrain from taking whey protein: pregnant and lactating women; people suffering from various serious diseases of the digestive system and other internal organs; people suffering from cancer.

Harm whey protein

The problems associated with the use of it with whey protein, occur infrequently, it is one of the safest types of sportpit. And yet, is it possible the cases where whey protein is quite harmful (except lactose intolerance)?

Theoretically, Yes, but it’s probably not whey protein as such (although allergic to milk protein are also possible, though pretty rare), and more often in high-protein diets. Such a diet may cause not only diarrhea and constipation, but also increase the risk of certain types of cancer (gastrointestinal tract, larynx) and development of diabetes of the second type (and this despite claims on the possible positive role of protein for the regulation of blood sugar levels).

The risk for the health of the kidneys and bone; still theoretical, still need to conduct a detailed study of these potential problems. And again, it’s not just about whey protein, and high protein intake at all.

Common sense and caution cannot be automatically “embedded” in any, any sort of high-quality sports diet. Athlete with certain health problems, he should consult with physicians and assess all possible risks.

Who advisable to take whey protein:

People involved in professional sports – to support muscle growth and rapid recovery after stress.
People involved in fitness in the gym, on the street or at home – to support and growth of muscle mass.
People involved in fitness and want to lose weight – as low-carb snack and for weight loss.
People engaged in heavy physical labor, for adequate recovery of skeletal muscle after workloads.
People, for one reason or another, suffering from exhaustion and lack of weight for weight gain.

Features receiving whey protein

There are three main forms of whey protein: concentrate, isolate, hydrolysate. All types of whey protein in sports nutrition include either one of these forms, or a combination thereof.

1. Concentrate

Whey protein concentrate (WPS) is the most common and affordable species with a moderate degree of purification. The share of protein in it can reach in the best case 89%, also typically includes a fairly decent amount of lactose (from 4% to as much as 52%) and fat (1-9%). Obviously unsuitable for people with lactase intolerance, but for other people it is a good working protein.

2. Isolate

Whey protein isolate (WPI) – de facto it’s the same concentrate but with a higher degree of purification. Protein in it is already 90-95% (in practice more than 93%, hard to find), lactose is much less than in the previous form (0,5-1%) and the same amount of fat. Is much more expensive than concentrate, applied by those who are lactose intolerant, as well as more professional training athletes in the presence of financial ability.

The most popular whey isolates:

ISO Sensation 93 (Ultimate Nutrition)
Titanium Isolate Supreme (S. A. N.)
Nectar (MHP)

3. Hydrolysate

Whey protein hydrolysate (WPH) – this type of whey protein is already partially fermented, and although the percentage is somewhat lower than in the isolate (about 90%), it has a much higher rate of absorption. It is a less allergenic option, but quite expensive. Because of the fermentation it has a bitter taste, unlike the previous two types, which is characteristic of milk.

The daily requirement of protein

The daily requirement of protein in athletes is a complex issue, which has already broken a lot of copies. Sporty in the literature you can often find the figure of 2 grams of protein per 1 kg of own weight of the athlete. In fact, this range can extend from 1.5 g to 3 g per 1 kg of body weight. It all depends on the intensity of training and the individual characteristics of the trainee, as well as its goals: simply, to gain weight is one thing, but to try to enter into a certain weight category is quite another. So many advises to focus on your feelings, especially at the objective growth of sports results or the lack of it. Based on this to adjust the amount of protein in the diet and the total calorie content.

If we talk about the most common practice, the total daily amount of protein during intensive strength training should be:

For muscle growth: 2.5 g per 1 kg of body weight
To burn fat: 2 g per 1 kg of body weight

That is, if you weight 80 kg the total daily need for protein when weight will be 200 g. Please note that this is a common requirement of protein from all the foods that you eat during the day, and not only from protein sports protein. Protein foods include meat, fish, eggs, cheese, bean products. For example, in 100 g of chicken breast contains 25 grams of protein. Read more about how to calculate the amount of protein in products read in this article. The average protein of ordinary products should be at least 60-70% of the daily value of protein. you don’t need to abuse a sports food to the detriment of the natural food.

The intake of whey protein

Complete with jar of protein is more likely to scoop (scoop), which usually accommodates 30 g of dry powder. Please note that the 30 g is the total mass of the powder, rather than pure protein. If, for example, whey protein contains 80% protein in one scoop is 24 grams of pure protein. Accordingly, for the consumption of 50 grams of protein you need to eat two cheap whey protein. It is better to split into 2-3 meals.

Optimal protein intake:

Immediately after waking up, to overcome the consequences of the night catabolism, giving the body a “quick” dose of amino acids.
During the day between meals (preferably before training).
About 1.5 hours before workout (hydrolysate and for half an hour).
Immediately after training (or after 30-40 minutes, if the athlete immediately after a training session took BCAAs).

For bedtime “fast” whey protein is the best choice. At night it is better to take casein or protein complex (a mixture of absorbed and “slow” protein). This technique will ensure the supply of amino acids on night time sleep.

The intake of whey protein on workout days:

first day – morning
the second method – pre-workout
the third technique after a workout

If necessary, additional techniques of whey protein in the training day can be between meals.

The intake of whey protein in rest days:

first day – morning
second reception – between Breakfast and lunch
the third technique between lunch and dinner

Top 10 whey proteins

The rules of cooking and protein intake

To prepare one serving of protein smoothie you will need 30 grams of protein powder (1 scoop).
You can change the serving on your own, but remember that the body can’t digest more than 30 grams of protein per meal. So use in one step from a large amount of whey protein that has no meaning.
For a protein smoothie, blend protein powder in a shaker or blender, adding 250-300 ml of water or milk low fat. If you have an intolerance to lactose, that dissolve the protein in water only.
When making a cocktail, make sure the powder had dissolved until a homogeneous mass without lumps. Incomplete dissolution of the dry product can impair its absorption.
In the preparation of cocktail do not use hot liquid, otherwise the protein will curdle and lose some of their useful properties.
When taking whey protein after a workout, you can dissolve it in water, and the juice (this option is not suitable losing weight). Juice is a source of simple carbohydrates, which in combination with fast protein will give your body a boost for the growth of muscles.
Optionally, you can also add in a protein shake other ingredients, such as berries, bananas, nuts, etc. this Especially helps when with time the taste of the protein is bored. Although in this case you can buy a few cans of protein in different flavours and alternate between them.
Protein powder can be used for cooking healthy protein desserts. For example, many love to bake protein muffins or casseroles – they are sweet and nutritious. The truth value of protein in this case will be lower.
Most often the daily rate of whey protein split into 2-3 meals: morning, before training and after training. If you plan on taking whey protein once a day, it is better to do it after a workout.
If you want to lose weight, then it is permissible to replace a single meal of whey protein, but you have to control your daily diet to the consumption of sufficient amounts of vitamins, minerals and nutrients. Remember that protein is only a Supplement and not a substitute for real food.

How to calculate the financial cost of the protein?

Relative to other sports nutrition products whey protein has quite affordable cost. But at what financial cost you need to calculate in reality?

Let’s calculate the cost per serving of whey concentrate and whey isolate-for example popular manufacturers: Prostar 100% Whey Protein (Ultimate Nutrition) and Isolate Supreme (S. A. N.). How much will it cost to have one serving of protein shake?

Concentrate Prostar 100% Whey Protein (Ultimate Nutrition)

The cost of the package Prostar 100% Whey Protein (2.4 kg), which includes 80 servings, is 2900 rubles. That is, the cost per serving of whey concentrate is $ 36. One serving is 25 g of protein and 120 kcal. Respectively 3 servings of whey concentrate (75 g protein) will be in the range of 110 rubles.

Isolate Titanium Isolate Supreme (S. A. N.)

The cost of packing Titanium Isolate Supreme (2.3 kg), which includes 75 servings, is 4,900 rubles. That is, the cost per serving whey protein isolate is 65 rubles. One serving is 27 grams and 110 calories. Respectively 3 servings of whey protein isolate (81 grams of protein) will be in the range of 200 rubles.

Of course, prices will vary depending on specific brands. For example, taken some of the most common products to demonstrate representative figures of the cost of the consumption of whey protein.

Whey protein and other sportpit

Protein is often one of the main elements of the diet exercising (along with quality natural products that he can not be replaced). Whey protein is compatible with all types of sports nutrition and sports supplements. However, some rules of admission need to know:

Should not take protein at the same time with amino acids like BCAAs and ordinary. Should pause between the intake of amino acids and protein 30-40 minutes, because the body’s ability to absorb amino acids has its limits and the two products can inhibit absorption of each other.
Can be run parallel reception of protein and gainer, but again not to disturb them in one serving (in weight gainer protein and so contains).
Rapid whey protein is consumed at night. Before going to sleep is better to drink complex protein or casein.

Any other protein to replace whey? Whey protein is an animal protein with a good amino acid composition, which is also characterized by rapid absorption (in contrast to casein). Working properties are similar to him in the first place meat and egg (the best of amino acid composition) proteins. True, and they will cost much more than the usual whey isolate.

10 questions and answers about whey protein

1. Whey protein is the harmful chemicals?

Whey protein is produced from natural raw materials, “chemistry” it is not more than dairy products from the store (which can also add flavors, etc.). By the way, are the types of protein with natural flavors (cocoa, for example) or even without them.

Often sports proteins enriched with vitamins, minerals, enzymes for digestion and other beneficial ingredients, so these products can safely be called useful for people experiencing significant physical exertion.

2. How effective is whey protein for muscle growth?

Yes, effective. Moreover, if you compare the money spent and useful effect, the whey protein concentrate is the most effective kind of sportpit. Whey protein has a good composition of amino acids, quickly and efficiently supplying their body.

In addition, to obtain this amount of protein (and amino acids, respectively) from natural foods alone is extremely problematic, this will result in a huge load on the digestive system. It is much better to include in your sports diet protein and provide your body the building blocks to build muscle.

3. How effective is whey protein for weight loss?

Let’s say, whey protein promotes weight loss. Whey protein of course can not be called product # 1 for burning fat, but a certain activity in this direction it has.

This effect is due to several factors:

to digest the fatty acids required enzymes (also proteins), respectively, the intake of protein in the body will provide fat burning process necessary components;
protein reduces hunger and slows the absorption of carbohydrates;
on the assimilation of protein, again, requires energy to get it, the body can use including energy from processing fat.

4. It is better to take for muscle growth: weight gainer or protein?

All depends on the body type of the athlete, specified genetically. In endomorphic and mesomorphic body types it is better to take protein: muscular by nature mesomorph extra energy of the carbohydrates contained in the weight gainer, just do not need it and so will be good to progress; and endomorph gainer is just bad: man, inclined to corpulence gainer will give new layers of fat.

With ectomorphy the situation is different: the weight (both General and specifically muscle) is given to him with great difficulty, and the energy obtained from taking gainer will help move this process forward, the combination of protein + carbs in this case, better than just protein.

5. Whey protein is more harm or more good?

For a healthy person who exercises regularly, or experiencing any other significant physical activity protein (whey or any other) unequivocally useful. The potential risk (if any) is vanishingly small.

Problem the most common problems with digestion because of lactose intolerance or any other. In this case, just need to replace the whey protein concentrate to isolate, or hydrolysate is less toxic forms. The hydrolysate is absorbed more and much easier due to the fact that the protein in it is already partially fermented (less strain on the digestive tract).

Theoretical harm from the intake of protein is possible in the presence of specific health problems. In this case, it is necessary to consult a doctor before taking. Well, your own common approach to the admission of sportpit, of course.

6. Is it worth taking whey protein without exercise?

Doing this makes sense only in the presence of significant physical load unsporting nature in human life. Work construction worker, road worker or miner – examples of cases where whey protein is worth taking and without sport. If strenuous exercise is not, then there is no need to include this amount of protein in the diet: the body you will not need it and probably won’t sink in.

An exception may be cases when you consume enough protein from regular foods (for example, don’t eat meat, fish, cottage cheese, cheese). In this case it makes sense to take sports protein to compensate for the deficiency of amino acids.

7. Can I take whey protein in the kidney problems?

In the case of serious kidney problems (kidney failure, for example) from taking whey protein it is necessary to refrain. Health is more important than other things, and sports results including.

8. Can I take whey protein with lactose intolerance?

You can, but just do not concentrate, where it contains quite a lot. The right decision in the case of intolerance to be taking isolate where the lactose is not more than 1%.

9. Do I need to take whey protein girls?

Yes, the girls in heavy training with “iron” also need a higher protein intake, as men, the only difference is that because of less self-weight and lesser muscle mass dosage of whey protein can be somewhat reduced.

During pregnancy and breast feeding from taking sportpit should be abandoned. And the rest – all the same as men.

All about the PROTEIN intake FOR GIRLS

10. Do I need to take whey protein for beginners?

After the start of training novice 1-2 months will be to progress quickly in power terms, virtually not changing the appearance: it is a so-called period of neurological development when the Central nervous system learns to perform certain exercises. It is through such training the force and growing at almost zero weight gain.

In the future, to progress you must have enough protein in the diet – and that’s where the revenue will come whey protein.

See also:

Protein for weight loss and muscle growth all that important to know
Creatine: why the need for who to take, benefit and harm, the rules of admission
L-carnitine: what is the benefit and harm, the rules of admission and ranking of the best