Whey Protein - What is it, Use, Effects, Consumption...
Table of contents
- What is Whey Protein?
- Which foods contain Whey Protein?
- How many types of Whey Protein there are?
- Why is Whey Protein so special?
- Whey protein effects
- Whey Protein biological value in comparison to other protein sources
- Why is Whey Protein so beneficial?
- Choose the right Whey Protein
- 1. Whey Protein Isolate
- 2. Whey Protein Concentrate
- 3. Whey Protein Blends o Mezclas de proteínas de suero
- How to take Whey Protein
- Does Whey protein have side effects?
- How is it made?
Currently, whey protein is the best and most popular protein source. It has a high biological value, provides easy assimilation and presents a perfect amino-acid profile.
Here we’ll explain all you need to know about whey protein. Below this description, you’ll find all whey protein available on our website.
If after reading this you’re still not sure and need to make any questions, send us an email and we will advise you on the matter.
Many athletes prefer whey protein to enhance muscle volume and regenerate tissue.
Through filtration processes, lactose and fat is removed from milk and water is got off. The results is whey protein in several protein quality and contents.
Whey protein has a biological value of 104 and it’s directly converted into endogenous protein in the human body. 30 minutes after the intake, the first amino acids will have already got to the blood stream.
Whey protein is present in every milk product in which whey hasn’t been eliminated in the manufacturing process. However, such foods only have a very little amount of whey protein.
Milk, whey drinks and yoghurt have very little amount of whey protein. And in the process of cheese making whey is removed, so cheese does not contain whey protein.
The are 2 types of whey protein: whey concentrate and whey isolate.
- Whey protein concentrate is fat low and has a high biological value. It contains 75%of protein.
- Whey protein isolate is the purest form with the highest biological value. Fat and lactose are almost completely removed in its manufacturing process and whey gets isolated. Whey protein isolate has 90% of pure protein.
Whey protein powder is generally divided into 3 categories: concentrate, isolate and mixed.
- Whey protein concentrate contains the best protein, however it also contains a higher percentage of lactose and fat.
- Whey protein isolate has the highest protein content and is free from carbohydrates and fat. It’s usually a little more expensive than whey concentrate.
- Whey protein mixes are many people’s favourite. They combine whey protein isolate and and concentrate, resulting in a high quality product with an excellent amino acid profile and a god price.
Whey protein is superior to any other protein. It provides the body with the perfect amount of amino acids for a proper muscle build-up, strength increase and performance improvement. Bodybuilders and professional athletes know how important it is to take powdered whey protein to grow muscle and accelerate recovery.
It’s a quick assimilating protein, which means it gets quickly to the body part that needs it. It also has an important role in the post-workout nutrition, when the body needs an immediate protein supply for being in a catabolic state.
In addition, whey protein has antioxidant properties to stimulate the immune system, as it has been shown by scientific studies that taking whey protein in a regular basis makes it stronger and more resistant.
Since whey protein has all amino acids already existent in the human body, immediately after the intake you’ll guarantee:
- Faster muscle growth
- Shorter recovery periods and faster muscle regeneration
- Reduction of muscle damage after training
- Accelerated metabolism
Every cellular and hormonal processes and the immune systems benefit from whey protein effects. Furthermore, whey protein is a great antioxidant and can help counteract cellular ageing and prevent some diseases.
Proteins in our organism get in high intensity workout phases and when following a diet. Increasing whey protein intake is a way to balance our body protein levels.
Many experts recommend taking whey protein on a normal diet, not needing to follow training or particular diet routines. Whey protein controls blood sugar levels, provides energy and stimulate fat loss.
The biological value assets the effectiveness of a protein depending on its assimilation levels. The better the assimilation, the greater the effectiveness.
It’s a term used mainly in bodybuilding to classify the whey protein. Egg protein sets the standard biological value on 100, beef protein has 75, and whey protein has up to 170, depending on the quality.
Whey protein isolate has the greatest bioavailability of all whey protein sources, normally between 30 and 60 % more than whey protein concentrate.
Whey protein has always been used by bodybuilders and athletes, as it enhances muscle growth. However, it has so many other purposes.
Among its applications, we find its contribution to weight loss, cancer prevention, wound healing and elderly maladies. Practically everyone can benefit from whey protein as it strengthens the immune system and improves performance.
People who benefit from whey protein are:
- Bodybuilders and people on intensive training routines
- Endurance athletes
- People starting intensive sports or weightlifting
- People wanting to lose weight or reduce fat
Price and quality are two important factors to bear in mind when choosing the right whey protein. As previously mentioned, there are 3 main types of whey protein:
- Whey Protein Isolate, the purest protein form
- Whey Protein Concentrate, less pure than Isolate, it contains a little more fat and lactose
- Whey Protein Blends, a blend of whey protein concentrate and whey protein isolate
This is the purest product with the highest quality, although it’s a little bit more expensive. However the price is worth it, since it does not contain fat or carbohydrates and delivers the highest amount of protein per gram, with the lowest amount of calories.
- This is the purest form available on the whey protein market
- Free from fat, lactose and carbohydrates
- Excellent amino acid profile
- Delivers more protein per gram
- Ideal to increase muscle mass and reduce fat
- It’s more expensive than concentrate and protein blends
Despite being considered not as pure as whey protein isolate, its quality is almost as high with a very good amino acid profile. As protein concentrate is not as pure, the protein delivery per protein will be slightly lower, with a little bit more of calories.
This protein is beneficial for people trying to gain weight, but not for people wanting to lose weight or getting ready for competitions.
The different is 15% per gram. A 30g serving of whey protein isolate contains 25 grams of protein and 105 calories, while whey protein concentrate contains 21 grams of protein and 130 calories per serving.
- Lower price
- High AA content
- Beneficial for muscle mass gains
- More fat and carbohydrates
- More calories
Fortunately, there is a middle point between isolate and concentrate with a great price-quality rate among these type of proteins.
However not all protein blends are the same. Some of them contain more concentrate and other more isolate.This can be known by checking the ingredients, the first protein in the list is the most abundant., which is good to know which protein suits you better.
- Whey protein isolate and concentrate blend
- Excellent quality-price rate
- Excellent AA profile
- Less fat, carbs and lactose than whey protein concentrate
- So many different brands
- It contains more fat-carbs-lactose than whey protein isolate
- Some blends contain a high amount of whey protein concentrate
It’s recommended to take whey protein in the morning after getting out of bed and right after training. The body is more receptive to assimilate protein at these two moments of the day.
The daily recommended dose depends on the goals:
- For people who are not athletes, tale 0.8 grams per body kg
- Those going to the gym and amateurs, 1.2 grams per kg
- Sportsmen need 1.5 grams per kg
- Athletes need 2 grams per kg
- Top sportsmen need 2.5 grams per kg
The maximum recommended dose is between 25 and 30 grams. Taking more than the recommended dosage is useless because the body needs some time to recover and transform amino acids. If you take more, the body cannot use it and it’s wasted. However, a 30g serving can be easily assimilated by the body.
It’s advisable taking it with water and not with milk, as milk delays digestion and assimilation.
Whey protein has been studied and it’s considered to be very safe. Taking the recommended dosage, there is very few probability to show up side effects.
When taken in phases (cycles), whey protein intake can be stopped anytime with no side effects at all.
It has several functions: increases muscle increase, helps overall health and improves biological mechanisms. Metabolism is strengthened and works better, benefiting the internal processes and enhancing the immune system.
Depending on the brand, whey protein might provoke hypersensitivity in people with milk and lactose intolerance. In this case, this can be avoided by choosing a lactose-free product (like a whey protein hydrolysate).
With an optimal dosage, according to lifestyle and training sessions, whey protein is important to improve performance and achieve the training goals, as well as it provides wellbeing and good health in general.
Whey protein is produced from milk whey, which is originated during cheese manufacturing. Before producing whey protein, it’s needed to reduce sugar content in the natural milk and produce a protein as pure as possible.
Depending on the process, protein obtained is isolated or either concentrated.
Lactose reduction contributes to a better assimilation. The production process is made through an ionic exchange method in which the protein charge is chemically modified and after that, a very pure protein union with special substances is produced.
Isolated whey protein can also be produced through a microfiltration process. A special ceramic filter is used to stop the substance from accessing the other chemical products involved.
Both production processes are not distinguishable for the consumer.
Take a look at our wide range of whey protein products in order to see all the possibilities that are at your fingertips in leading sports nutrition brands as well as in our HSN brand in which we offer the best quality and the best price. In our store, you will find different types of whey protein: concentrate, isolate, hydrolisate, etc.