Not all proteins are the same: some, like whey protein is better than others.
Whey protein contains a large amount of essential amino acids that are quickly absorbed by the body. Numerous studies show that during their use increases strength and muscle mass, excess fat is lost.
But whey proteins are more than just proteins. They possess powerful biological effects. Whey protein how was proven to fight depression, lowers blood pressure and blood sugar level.
Today it is one of the most studied supplements. AT in this article you will learn all about whey protein: what is it the way it works, how to take whey protein how can it help achieve your desired goals in sports and health.
- What is whey protein?
- Whey Protein Supplements Rich in Protein and BCAA
- Types of whey protein:
- The effect of whey protein on muscle mass and strength
- Slimming Whey Protein
- Other beneficial properties of whey protein
- Dosages and side effects
- Important
What is whey protein?
Whey protein represents a mixture of proteins isolated from whey. Serum – it is the liquid part of the milk that is separated during production cheese. Milk contains two main types of protein – casein (80%) and whey protein (20%).
Whey protein is found in the watery portion of milk. In cheese production time, the oily part of the milk is curtailed, and serum is separated from it as a by-product. Have you ever opened yogurt and saw a liquid protruding from above? It was namely whey. Before, before it was discovered commercial value, cheese makers considered whey a waste production.
After separation from cheese, whey goes through a series of processing steps, to become whey protein – a powder that is added to shakes, food substitutes, and protein bars.
Here’s what whey protein looks like:
Pure whey protein tastes not very pleasant, so in flavorings are usually added to it. Now very popular chocolate, vanilla and strawberry flavored powders.
Important: read the composition because some manufacturers add various additives to the powder, for example sugar, which is not very helpful.
The intake of whey protein allows you to increase by 25-50 grams daily protein intake. It can be used by bodybuilders. and those involved in gyms, as well as people who need to lose weight or who lack protein in the diet.
Most flavored mixes are quite tasty and can used to make cocktails. Whey Protein, usually does not cause allergies, although people with intolerance lactose needs to be careful.
Conclusions: Whey protein is a mixture of proteins, which is a byproduct of cheese production. Its like usually sold as flavored powder, which added to shakes, food substitutes and protein bars.
Whey Protein Supplements Rich in Protein and BCAA
Proteins are the main “bricks” the human body. They consist of various tissues, organs and biologically active substances: tendons, organs, skin, hormones, enzymes, neurotransmitters, and more. Proteins are also an integral part of the contractile elements of the muscles.
Proteins are made up of amino acids – smaller molecules that connected to each other like beads on a thread. Some amino acids produced by cells, while others can enter the body only with food. The ones we should get from food, called indispensable. Whey – Very Rich in Macronutrients liquid, because it contains a high percentage of amino acids with branched chain (BCAA), leucine and cysteine.
Studies Show Leucine Stimulates Most anabolism, cysteine increases the content of glutathione antioxidant, therefore whey protein is especially effective for muscle growth. Human breast milk consists of 60% of whey proteins (compared to 20% in cow’s milk).
Conclusions: Whey is full of healthy proteins and essential amino acids, including leucine and cysteine.
Types of whey protein:
- isolate
- concentrate
- hydrolyzate
There are several popular types. whey protein. The main difference between them is their method processing.
- Concentrate: about 70-80% protein, has a good amino acid composition. Contains lactose (milk sugar) and fats, quickly absorbed by the body. Not suitable for people with intolerance lactose free.
- Isolate: 90% protein and above. Contains less lactose and fat, it doesn’t have many useful nutrients, as in whey protein concentrate.
- Hydrolyzate: also known as hydrolyzed Whey Protein. This is the most purified form of protein that absorbed faster. It increases insulin levels by 28-43% higher, than isolate.
Whey protein concentrate is considered the best option for value for money. Such additives are the cheapest, in them most of the beneficial nutrients that contained in serum. Many also like the taste that, probably associated with the presence of lactose and fat.
If you have whey protein intolerance, or if you want to increase protein in your diet when you are limiting carbohydrates and fats, then whey protein isolate (or even hydrolyzate) may be the best option. Keep in mind that, although concentrate is the most popular form whey protein, investigate its effectiveness, usually on isolate.
Conclusions: The main types of whey protein are a concentrate, isolate and hydrolyzate. They may vary in protein content, taste, digestibility and price.
The effect of whey protein on muscle mass and strength
Most often, whey protein is taken to build muscle. and develop physical strength. This supplement is very popular among athletes, bodybuilders, fitness models, as well as those who Exercises regularly in the gym.
Here’s how serum affects muscle and muscle strength:
- Whey powder provides the body with proteins and amino acids that are needed for muscle growth.
- Whey Protein Enhances Anabolic Release hormones that stimulate muscle growth (e.g., insulin).
- Whey protein contains a lot of the amino acid leucine, which is known to stimulate muscle protein synthesis on molecular and genetic level.
- Whey protein is absorbed and captured by cells. faster than other types of protein.
It is especially effective when used immediately before, after or during training (protein synthesis, usually maximum after the end of physical loading). However, recent studies have concluded that the most significant factor for muscle growth is the total amount of protein consumed per day. So it doesn’t really matter if you eat protein during training time or out of it.
Whey protein is believed to be better than other types of protein. (especially soy). Compared to casein, the advantage is not so obvious. Serum is effective in the short term. run, but casein stimulates muscle growth longer so that the results are similar.
However, keep in mind that if your diet is not enough protein, whey protein supplements are unlikely to have a significant impact on results. On the other hand, in one study in individuals elderly who have consumed enough protein, there was no difference in muscle growth in groups where took only serum or only carbohydrates for 12 weeks in combination with regular physical activity.
Thus, the positive effect of whey protein on muscle and muscle strength are mixed, and results in different people may vary significantly. If you eat a lot of meat, fish, eggs and dairy products (also rich in protein), then efficiency serum is likely to be minimal.
Conclusions: There is much evidence that whey protein effectively increases muscle mass and strength, although by the results of some research has no useful properties.
Slimming Whey Protein
It is known that protein can help lose weight. It enhances metabolism by 80-100 calories per day, and this automatically leads to the fact that a person eats 300-400 calories less per day. In one the study proved that protein intake in the amount of 25% of daily calorie intake reduces food cravings by 60%, half as often there is a desire to have a bite at night. Use whey protein is a great way to increase your intake protein, which is very important for weight loss.
Studies have shown that replacing other sources of calories whey protein in combination with physical activity can lead to weight loss of almost 4 kg, while it will increase muscle mass. Therefore, if you are trying to lose weight, then supplements with whey protein will help you lose weight and keep the muscles.
Conclusions: Proteins have been shown to reduce weight by increasing metabolism (calorie expenditure) and loss of appetite (decrease calorie intake). Whey Protein May Help Increase fat loss while maintaining muscle mass.
Other beneficial properties of whey protein
Whey is not just a source high quality protein, it also contains other beneficial nutritional substances, including lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.
Whey protein has positive effects on health: lowers blood pressure, blood sugar and reduces symptoms of stress and depression. In addition, it can protect against cancer, reduces hepatitis symptoms, increases mineral density bone tissue, improves immune function in patients with HIV. AT experiments have shown that whey protein increases life expectancy of laboratory mice.
The beneficial effects of whey protein appear to be depend on the high content of the amino acid cysteine in it, which increases the level of glutathione – the main antioxidant in cells organism.
Conclusions: Serum has many other useful besides protein components. High levels of cysteine increase levels glutathione antioxidant.
Dosages and side effects
And so, how to take Whey Protein? The average dose is 1-2 tablespoons (about 25-50 grams) per day, usually after training. Recommended follow the manufacturer’s instructions on the package. Keep in mind that if you have a lot of protein in your diet, then taking extra protein is likely to be ineffective.
It is believed that protein causes damage to the kidneys and contributes to the development of osteoporosis, but this is not so. In fact protein protects against osteoporosis, while it has no effect on kidney health. However, people with diseased kidneys or liver if possible, should avoid its use or consult a doctor before taking additives.
Eating too much whey protein can cause digestive upsets: nausea, flatulence, diarrhea, bowel pain and cramping. Some people are allergic to serum. If your body does not tolerate regular protein concentrate, then an isolate or hydrolyzate should be used. Or just don’t eat whey and eat others protein rich foods.
It should be noted that whey protein is safe and beneficial. product, most people can consume it without any problems.
Important
Whey protein is a source of high quality protein. which is rapidly absorbed and effectively used in the body person. It is especially important for athletes, bodybuilders and people who need to gain muscle mass and strength, while losing fat.
When it comes to building muscle and burning fat, protein – best among other nutrients. A whey protein much better than other types of protein.