Whey Protein A to Z: A Guide to all types of whey protein

Whey protein is a supplement used by athletes, bodybuilders and fitness enthusiasts to restore muscle, their growth, and for general health.

Whey protein (protein) – this is a concentrated mixture of globular proteins, derived from whey. In this case, serum should be understand the liquid composition that forms when curdled and is a by-product in the manufacture of cheese.

Content

• Whey Protein Review
  • What is whey protein?
  • How to make whey protein?
• Types of Whey Protein
  • Whey Protein Isolate
  • Whey protein concentrate
  • Whey Protein Hydrolysates
• What is whey protein good for?
  • Increases strength and lean body mass
  • Whey Protein and Glutathione
  • Whey protein and immune system function
  • Whey Protein and Digestive Health
• How and when to use whey protein
• Side effects of whey protein intake
• What foods contain whey protein?
• Other protein sources (non-whey)
  • Soy protein
  • Casein
  • Whey protein and other protein sources
• Best whey protein – manufacturers rating
• Whey Protein Frequently Asked Questions

Whey Protein Review

In this article you will learn:

• What is whey protein and how is it produced.
• Who benefits from taking this supplement.
• How to choose the right whey protein supplement.
• How much whey protein to take and when.
• Which whey protein is better.

What is whey protein?

Whey protein is a term used to describe groups of milk proteins derived from whey that remains in the process of curdling milk in the production of cheese. Most people think whey protein is a common set amino acids, but it contains not only them.

For example, a protein mixture usually contains about 65% beta – lactoglobulin, 25% alpha – lactalbumin, 8% bovine serum albumin and a small amount of immunoglobulins, lactose and fats.

How to make whey protein?

Whey protein is made directly from milk or even cheese, but almost the majority of whey protein brands made from milk. It’s not hard to guess what they are doing. whey protein, the main question is how.

First, whey is separated from milk by filtration, after which remains a liquid whey product. Next she goes through the process of high-temperature short-term pasteurization.

Serum is heated to the required temperature minimum of 72 ° C for 15 seconds. Milk pasteurized in order to kill any pathogens that may be present in him.

In the next step, proteins are separated from liquid serum. it achieved by ion exchange or mechanical by filtration.

Ion exchange often requires the use of acids (e.g. hydrochloric) or alkalis (e.g. sodium hydroxide), which may lead to some protein denaturation

Despite the fact that the chemical method of ion exchange is cheaper and includes a large number of amino acids, the flip side of this the process is the loss of some important compounds in whey product such as lactoferrin and large quantities immunoglobulins.

Mechanical filtration, better known as cross filtering – this is a technological process that results in best product. However, this method is expensive and time consuming.

Key Factors in Whey Protein Production are the type and size of the filter, as well as the number of filtrations. Than the thinner the filter and the greater the number of filtrations, the cleaner and better product. With each filtration, the amount decreases lactose, fat and other small impurities in the protein product.

The type of filter and the number of filtrations is the main difference in the production of various types of whey protein (isolate and concentrate mainly).

Types of Whey Protein

There are three main types of protein available. whey: whey protein isolate, concentrate whey protein and whey protein hydrolysates.

Whey Protein Isolate

Whey protein isolate is considered the purest form of protein. whey. It contains 90-95% milk protein serum, a very small amount of fat (0.5-1.0%) and lactose (0.5-1.0%). It makes whey protein isolate good. a source of protein for people who have lactose intolerance or problems with her digestibility.

It is worth noting that whey protein isolate often many other beneficial serum components are missing, including immunoglobulins and other small molecules that possess health benefits. So when choosing isolate whey protein, keep in mind that it may be absent some magic ingredients.

Whey protein concentrate

Whey protein concentrate contains less protein, which is usually in the range of 25-89%, is on sale more often total found concentrate with 80 % protein content. Also he contains about 4-8% of lactose, fat and other mineral substances.

This type of whey is found in protein bars and other food products.

Whey Protein Hydrolysates

Whey protein hydrolysates, or hydrolyzed whey – it is a whey protein that has been processed by special enzymes whose goal is to split long chains proteins into shorter ones. This process makes milk protein serum is easily digestible for the body and reduces the likelihood allergic reactions and digestive disorders. This view whey protein is often part of baby dairy mixtures, sports nutrition and medical products destination.

What is whey protein good for?

Recent Whey Protein Supplements are popular among athletes to improve sports indicators. Whey Protein – A Popular Dietary supplement, good whey protein for gaining muscle mass and strength, contains indispensable and biologically valuable branched chain amino acids.

In addition, use whey protein for weight loss, this type of protein reduces oxidative stress by increasing production of endogenous glutathione, as well as problems with digestive system, periodically occurring with intense physical activity.

I also want to remind everyone that natural sources of protein whey in terms of complex nutritional value may be superior to whey protein supplements.

Increases strength and lean body mass

Most sporting events depend on power muscle performance, the more muscle strength, the higher Athlete performance and performance. Since power is product of mass and acceleration (F = M * A), increased muscle mass is the most common way through which athletes seek to increase power performance.

Skeletal muscle hypertrophy requires proper training, performance of exercises for resistance and nutritional status, with which the synthesis of muscle protein exceeds its cleavage.

One of the main concepts in the literature on skeletal hypertrophy muscle is the concept of pure protein balance. Pure Protein balance is determined by the difference in the synthesis of muscle protein and its splitting. Thus, if synthesis is greater than decay, hypertrophy of skeletal muscle occurs.

One of the most important factors affecting the synthesis and breakdown of protein, is the presence of amino acids. Whey Supplements protein are a source of high biological amino acids values ​​and are used to increase muscle mass and strength.

A huge amount of research has been done regarding the effectiveness of whey supplements. Their results are not quite unambiguous; however, most of the data collected suggest that whey still contributes muscle building.

In addition, researchers have recently proven that components whey protein regulate cell signaling pathways, namely the rapamycin target responsible for muscle protein synthesis and muscle hypertrophy.

Whey Protein and Glutathione

Oxidative stress is an imbalance between systems antioxidant protection and the formation of reactive oxygen species. The need for oxygen during heavy exercise may increase up to one hundred times compared with the state of rest, because of this increased production of free radicals, which leads to oxidative stress.

Although research data is not straightforward, there is direct evidence that after reinforced training, the number of free radicals is growing rapidly, and however, cell damage.

Athletes have a much higher risk of oxidative stress. than ordinary people. High levels of reactive oxygen species produced during heavy exercise should be reduced endogenous antioxidant system of the body in order to maintain oxidative balance.

Glutathione, the most common and important antioxidant, is a tripeptide synthesized from amino acids L-cysteine, L-glutamic acid, and glycine. This is the most important. redox couple and plays a crucial role in antioxidant defense, nutrient metabolism, and regulation pathways necessary for the whole body homeostasis.

In addition, glutathione acts as a regulatory compounds in the activation of circulating agents of the immune system, lymphocytes.

Glutathione is an important compound for maintaining overall health conditions, and its lack can speak of various pathological conditions in the body, such as cancer, neurodegenerative diseases, cystic fibrosis, HIV and aging. Glutathione is very popular among athletes, as it is with them its contents undergo significant fluctuations as a result of nutritional deficiencies, grueling workouts and oxidative stress.

The athlete’s body is subject to high physiological stress. Glutathione plays an important role in maintaining normal redox process during physical exercises.

This leads to the conclusion that it is necessary to maintain and even increase glutathione levels in athletes. Research showed that cysteine ​​amino acids are a factor limiting the rate of glutathione synthesis. Therefore, it follows include cysteine-rich protein sources in the diet that Effectively affects the rate of glutathione resynthesis.

However, free cysteine ​​supplements are not recommended as it quickly oxidizes in them and becomes toxic. But natural sources of cysteine ​​present in food as cystine (two cysteines are linked by a disulfide bond) are more stable than free cysteine, and most importantly – are well absorbed. Whey protein supplements, and isolates and concentrates, are sources of protein that are rich in cysteine ​​and deliver it into cells by normal metabolic pathways.

Whey Protein Supplements with Essential Cysteine allow cells to replenish and synthesize glutathione without side effects effects. Studies have shown that a protein-based supplement whey is good for maintaining normal physiological levels of glutathione in athletes, as well as lovers after intense training and exercises.

In addition, researchers have proven that whey protein improves athlete’s ability to cope with acute oxidative stressful and also safe and effective an alternative source of antioxidants that help prevent sports injuries and illnesses caused by excessive the amount of reactive oxygen species (ROS).

Most researchers support the use of supplements on whey protein in all sports for improving health among athletes by strengthening endogenous antioxidant system.

Whey protein and immune system function

Exhausting workouts and heavy training are associated with decreased immune function of cells. In addition, insufficient or malnutrition can exacerbate the negative impact of severe load on immune activity. Immune suppression leads to an increase in a person’s risk of developing an infection.

Athletes increase the volume and intensity of their training by certain stages of their preparation, which often leads to overload of the body. Recent research findings boil down to the fact that with an increase in the volume and intensity of training increases the function of the immune system.

Although the study did not show that athletes during these periods decreases the function of the immune system, however this may be enough to increase the risk of contracting various infections.

Since the components of the immune system are largely depend on amino acids, namely endogenous and biologically active amino acids can affect the state of immunity.

Whey Proteins Compared to Other Sources protein are unique in their ability to provide persistent immunity due to the content in them of such useful compounds like glutamine, alpha-lactalbumin and beta-lactoglobulin, as well as whey proteins, lactoferrin, immunoglobulin.

Whey Protein and Digestive Health

Intense exercise reduces blood circulation in abdominal cavity, lead to hypoperfusion in the intestine, as well as increase temperature indicators in it. Decreased blood circulation in intestines and high fever during intense physical exercise can lead to intestinal barrier dysfunction due to increased permeability of tight junctions.

The increased permeability of the intestinal walls leads to the fact that in Gram-negative intestinal bacteria and / or their toxic components (endotoxins). Endotoxins are highly toxic lipopolysaccharides of the outer cell wall gram-negative bacteria. Lipopolysaccharides are the main trigger for the host’s immune response, which is to eject cytokine.

This process, endotoxemia, can lead to increased susceptibility to infectious and autoimmune diseases, as intestinal walls lose their ability to block pathogenic microorganisms / toxins and their entry into tissues and bloodstream.

The topic of intestinal permeability is relatively new, therefore researchers still cannot clearly identify potential danger of chronic or increased intestinal permeability.

However, recent studies have established a link between intestinal permeability and many autoimmune diseases, including Crohn’s disease, Hashimoto’s thyroiditis, lupus erythematosus, psoriasis and rheumatoid arthritis. Also with intestinal permeability bind some mental illnesses, including schizophrenia and depression.

As mentioned earlier, tight junctions are the main components of the function of the intestinal barrier, and acts in as a physical and functional barrier against penetration paracellular macromolecules from the lumen. Therefore, it follows regulate the permeability of the intestinal wall to maintain it proper functioning and reduce negative impact endotoxins on the body.

Glutamine amino acid is crucial in maintaining the impermeability of these tight contacts. Glutamine the most common amino acid in the blood is considered to be “conditionally essential amino acid. Glutamine is produced in the body for maintaining its physiological functions.

However, in stressful situations, such as physical activity, endogenous glutamine production becomes insufficient, therefore, the body needs to meet its needs exogenous sources of glutamine.

Glutamine improves intestinal permeability by restoring the integrity of tight contacts.

Whey protein is a rich source of glutamine and studies have shown that supplements based on it can reduce intestinal permeability. Therefore whey protein effective in reducing intestinal permeability caused by physical exercise, and the risk of endotoxemia and autoimmune disorders.

conclusions

Whey protein is a great source of huge amounts of amino acids and nutrients that are beneficial for health. It increases muscle mass in combination with heavy basic exercises, increases the amount of glutathione, has an immunomodulatory effect and improves health intestines.

In a proper and well balanced diet must include protein whose sources are either natural animal or vegetable food origin, or various kinds of protein supplements.

How and when to use whey protein

There are no specific rules when and how to take whey. Protein is just as important a product as cheese or yogurt. By However, there are a few small tricks and tips for it. application!

Whey protein is often used after exercise, as it is quickly absorbed and accelerates protein synthesis in muscles, as well as reduces muscle protein breakdown after exercise. Recommended by take 20 to 40 grams of whey protein after workout.

The effect can be achieved at lower doses, however insignificant. But if you take more than recommended doses, the effect, on the contrary, decrease, and the cost of buying protein will increase. Now find out with what you can drink whey protein? It can be dissolved in water or milk, you can also add it to your favorite smoothies or smoothies with fruits, or any other food to cover the body’s protein needs after workout. There is not much difference than drinking whey protein, the main thing is to use it on time to nourish the body and protect it from catabolism.

Whey protein can be used during lunch or in as a snack on the go. For example, add to your oatmeal porridge whey protein, this will increase the level of protein in breakfast, or take it to work and drink while snacking.

How to Take Whey Protein for Muscle Typing masses?

For muscle growth, you need to consume more calories than we spend for day – this is the principle of the energy balance of the body. I.e controlling it, with the help of food you can lose weight or gain. At a set of mass you need to consume from 1.5 to 2.5 grams of protein per kilogram of body weight. Whey Protein Kit muscle mass is better to use in the morning after waking up and after workout.

A person weighing 75 kg needs to eat 112-188 grams of protein per day, in depending on body type (the thinner need less protein and more carbohydrates, prone to fullness better to eat a little more protein to gain muscle, not fat). So count how much you consume protein from regular foods and supplement with protein cocktails. Usually 1 scoop is enough (23-25 ​​gr) between breakfast and lunch and another 1 after training.

How to take whey protein for slimming

Knowing the energy balance, we understand what we need spend more calories than we consume to lose weight. I.e engage in aerobic training, establish nutrition and calculate daily calories and consume whey protein for slimming at the rate of 1.5-2.5 grams of protein per kilogram of weight body.

Side effects of whey protein intake

Whey protein can have some minor side effects. effects mainly affecting the work of the gastrointestinal tract, including constipation, gas, bloating. Some people allergic to milk, allergic reactions may occur, therefore, you should consult your doctor before use. IN whole whey protein does not harm the body, but you need take into account the characteristics of your body.

What foods contain whey protein?

Whey Protein Products— this milk, cheese, butter and yogurt. (Interesting fact, the liquid collecting in the yogurt on top is whey, so that do not rush to throw yogurt, it is completely normal and very useful).

Whey protein is widely used in food. industry, as it is a universal supplement. He is often used as an emulsifier in baked goods, ice cream and seasonings, frozen desserts, soups and sauces. In baby mixes it is used to improve their solubility.

The amount of whey contained in these products is not so great to help you build muscle, but, certainly she is there!

Other protein sources (non-whey)

Soy protein

Soy protein is a protein derived from soy plants / soy beans. Soy protein contains a large number of different amino acids and is absorbed very quickly. In addition, he significantly increases muscle protein synthesis.

Unfortunately, soy is not as rich in protein as whey. For example, when taking 30 grams of soy protein or whey protein, protein synthesis lasts about 2 hours after training in the first and second case, however, whey protein enough for even 4 hours.

In another study, the thermal effect was 14.54 % higher for whey protein than for soy, which proves that soy protein may be more beneficial for weight loss. In the same the study the average peak in oxygen consumption was 29.94% for protein whey and 23.98% for soy protein, which speaks of that soy protein is digested faster, so it’s not enough for long-term synthesis of muscle protein.

Casein

Milk protein consists of whey and casein. Casein is considered “Other” protein. Like whey protein, casein is a rich source of amino acids, and supplies the body with everything essential set of amino acids.

Casein is absorbed more slowly than whey, and as a result provides a longer period of amino acid intake in blood flow. Therefore, it is especially useful to take it at night for best muscle growth and whey protein after workout.

The advantage of casein over whey protein is that casein is more “filled” with amino acids than whey, and digested longer. The feeling of satiety after taking casein lasts longer, it can help if you want to lose weight due to reduce calorie intake.

Whey protein and other protein sources

Two common definitions the quality / effectiveness of the protein source as a whole are biological value and digestibility of the constituents amino acid protein. The biological value of a protein source is practical parameter that measures the degree of ability of a living creatures use this protein. It is calculated by analysis. delayed nitrogen in the body after consumption of the alleged source of protein.

The degree of digestibility of the amino acids that make up the protein is a number between 0 and 1 that estimates protein quality based on amino acids in it relative to human needs in them. The higher the nutritional value of the protein and the degree of its digestibility, the more efficiently it is used by the body. Below is given table that summarizes nutritional value and degree the digestibility of the amino acids that make up the protein common sources of protein for humans:

Protein sources
Protein	Pete. prices.	Digestibility
Whey Concentrates and Isolates	104-159	1.00
Egg	100	1.00
Milk	91	1.00
Egg white	88	1.00
Cottage cheese	84	1.00
Tuna	83	?
A fish	82	?
Beef	80	0.92
Hen	79	?
Soybean	74	0.91
Casein	71	1.00
Peanut	68	0.52
Yogurt	68	?
Oat flour	58	0.57
Wheat	54	0.42

Best whey protein – manufacturers rating

Below are the best whey proteins in the world. brands of sports nutrition manufacturers.

Whey protein – ranking the top best 2016-2017
1. Dymatize ISO-100	Calories: 110 Fat: 0 gr. Carbohydrates: 1g. Protein: 25 gr.
2. Optimum Nutrition 100% Whey Gold Standard	Calories: 120 Fats: 1.5 g Carbohydrates: 3 g Protein: 23 g
3. MuscleTech Nitro-tech	Calories: 160 Fats: 2.5 g Carbohydrates: 4 g Protein: 30 g
4. ALLMAX AllWhey-Classic	Calories: 180 Fats: 2.5 g Carbohydrates: 9 g Protein: 30 g
5. BPI Sports Best Protein	Calories: 120 Fats: 2 g Carbohydrates: 3 g Protein: 24 g
6. Cellucor COR-Performance Whey	Calories: 130 Fats: 1 g Carbohydrates: 5 g Protein: 25 g
7. MusclePharm Combat 100% Whey	Calories: 130 Fats: 2.5 g Carbohydrates: 4 g Protein: 25 g
8. ProSupps PS Whey	Calories: 130 Fats: 2 g Carbohydrates: 3 g Protein: 24 g
9. BSN Syntha-6	Calories: 200 Fats: 6 g Carbohydrates: 14 g Protein: 22 g
10. Cutler Nutrition Total Protein	Calories: 130 Fats: 2.5 g Carbohydrates: 5 g Protein: 22 g

Here is whey protein – top best 2016-2017 years. But keep in mind that there are many ratings that determine the leader in different ways. It’s better choose according to taste, price and availability. What whey decide to choose the protein yourself, because in fact all manufacturers use the same raw materials for the production of cocktails.

Whey Protein Frequently Asked Questions

How much whey protein to take?

There is no consensus on how much serum protein should be used in one go. However, based most studies have an average dose of protein per one intake should be about 20-30 grams, which is recommended take immediately after training to improve growth muscle mass. For some people, this dose should be to correct in one direction or another, but the numbers will not particularly differ from the average dose. It often depends on the type of protein, so how exactly the leucine contained in it determines muscle height.

In the context of “daily intake” whey protein should be used as an adjunct to main meals. 1-2 servings of serum per day is the best option.

I have lactose intolerance, can I take whey protein supplement?

The human gastrointestinal tract can respond to protein whey in different ways. Typically, whey isolate protein has the lowest lactose content and the probability the occurrence of allergic reactions will be lower. If you can not find whey protein that’s right for you, try switch to rice or egg white as an alternative.

I’m allergic to milk, can I take Whey Protein?

Is it possible to take whey protein with intolerance milk? Type and level of allergic reaction to various milk components vary from person to person. If you allergic to milk proteins, try hydrolyzed whey or a very pure whey protein isolate because By filtration, most allergens and their compounds are removed.

If you have whey protein lactose intolerance, then only isolate, since it is completely devoid of lactose and in most case does not cause any problems in its application. The best thing see a doctor, and with his fate and under vigilant control test isolate and hydrolyzed serum to see the reaction of the body and choose the best option.

Is it true that whey protein is bad for kidney?

People who have no history of kidney disease do not exist. no scientific evidence that whey protein has measurable negative effect on the kidneys.

Is it true that whey has a bad effect on bones?

One of the most common arguments that I have heard about high-protein diets, especially those that contain proteins of animal origin, is that they are harmful for bone health.

Did you know that high protein diets increase the absorption of calcium in the gastrointestinal tract, which, on the contrary, strengthens their health, and does not harm them.

In addition, the authors of a recent study on this topic said that the interaction of calcium and whey protein improves retention calcium in the body and metabolism in the bone marrow.

It follows the conclusion that intentionally limit yourself to the amount of protein your body needs for bone health unreasonably and even dangerous.

High-protein diets are safe for bone health, and can be really beneficial for seniors and high-risk individuals the development of osteoporosis.

What can I use whey with protein?

Can i combine whey based supplements protein with my other powder supplements like creatine, glutamine, etc.?

Creatine Can Be Mixed With Whey Protein But Glutamine will be superfluous, since the serum already contains its significant quantity. You can also add various powders with proteins plant origin.

Does it matter in which liquid I dissolve protein?

Yes and no. Liquid changes the composition and structure of your drink. Water often makes it very liquid, while milk gives more pleasant taste and density in the mouth.

Milk promotes faster absorption of protein, but does not affects the total amount of protein absorbed and its muscle synthesis.

Does cooking / baking change properties squirrel?

Yes, cooking or baking can lead to denaturation squirrel. However, it has virtually no effect on muscle growth. mass, which depends on the amino acids in the protein, and not on the protein as such. The denaturation process may decrease the bioactivity of some other serum components, but it’s not worth it so much worry.

Are there any risks when taking whey protein?

Yes, there are some risks. The first one is allergic reaction to milk protein. If you are allergic to milk protein, it can also occur on milk protein serum.

There are risks when the source of the protein is unknown or not. researched, or produced by a company with poor control quality. Just like any other food product, if it is processed and manufactured poorly, some risks may arise. One conclusion: the benefits of consuming whey-based supplements protein is much higher than harm from them.

Is protein safe for teens?

Based on current scientific evidence, there is no reason Believe that whey protein is bad for teens. In fact in fact, it is very useful for their growing body!

Are there any supplements for women?

Whey Protein Supplement Suitable for men and women. Because women weigh less than men, their daily protein requirement is lower, and therefore the recommended single dose should be lower.

Whey Protein Isolate Contains the Most the amount of protein, should I limit my choice only to him?

Whey Protein Isolate Really Has The Highest the proportion of protein contained in it and is considered its purest representative, making it a great choice for building up muscle mass.

However, during filtration from whey isolate protein eliminated some important biologically active compounds such as alpha-lactalbumin, beta-lactalbumin, immunoglobulins, glycomacropeptides and lactoferrin. Therefore not bad It was possible to combine various types of additives.

Sources:

https://www.muscleandstrength.com/expert-guides/whey-protein