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 are there?
- Why is Whey Protein beneficial?
- Effects of Whey Protein
- Biological value of Whey Protein compared to other protein sources
- Who can consume Whey Protein?
- Choose the right Whey Protein
- How to consume Whey Protein and how much is necessary
- Side effects of Whey Protein
- How is Whey Protein made?
Whey Protein is the most common source of protein nowadays. It has high biological value, it is easy to digest, and it presents a perfect amino acid profile.
Here, we explain everything you need to know about whey protein and we show you all the information so you can choose the protein powder that best suits your needs. Next, you can find all whey protein products that you can purchase from our website.
If you still have any doubt after reading the information or you want to ask anything about whey protein, please, send us an e-mail and we will advise you on the topic of your concern.
Many athletes prefer whey protein over any other kind of protein in order to increase the muscles volume and to regenerate them.
There are two kinds of whey protein that are taken from milk, one of them is whey protein, the other is casein. When cheese is made from milk, the whey is separated from casein. Whey contains only 3% of whey protein.
With the help of costly filtration methods lactose (sugar in milk) and fat are removed along with water. The final result is two proteins with different quality levels and protein content.
Whey protein has a biological value of 104 and it is transformed directly in endogenous protein in the human body. After 30 minutes of its intake, the first amino acids have already been incorporated to the bloodstream.
It can be found in all dairy products in which whey has not been removed during its making. However, these foods only include a tiny proportion.
Milk, whey drinks, and yogurt contain a very little amount. And in the process of cheese making whey is removed, so cheese does not contain whey protein.
There are two main types of whey protein, whey protein concentrate and whey protein isolate.
- Whey protein concentrate is low in fat and it has a high biological value. Its protein content is of, at least, 75%.
- Whey protein isolate is the purest form and with the highest biological value. In its complex obtainment process, fat and lactose are removed almost entirely and whey protein is isolated. Normally, more than 90% of whey protein isolate is pure protein.
Whey protein shakes are generally divided in three categories: whey protein concentrate, whey protein isolate, and blends of whey protein.
- Whey protein concentrate has the best protein, however, it also contains the highest percentage of fat and lactose.
- Whey protein isolate has the highest amino acid levels and it is practically free from carbohydrates (lactose) and fat. Whey protein isolate is, therefore, more expensive than the concentrate.
- Whey protein blend is the whey protein powder preferred by most people. As its name implies, this product combines whey protein isolate and whey protein concentrate, resulting in a high quality product with an excellent amino acid profile and a fair price.
It is superior in all aspects to other kinds of protein. It provides the perfect level of amino acid to our body in order to build muscle, gain strength, and improve performance. Bodybuilders and professional athletes know how important it is to consume it in order to build muscle, increase strength, and accelerate recovery.
It is easy to digest, which means that it will reach the part of the body that needs it quickly. It plays an important role in post-training nutrition, when the body is in a catabolic state and needs the immediate supply of amino acid.
Apart from the advantages of muscle building and recovery, it is also an antioxidant that stimulates the immune system of our body. Scientific studies have proven that its regular consumption strengthens our defences.
Since it contains all the amino acid that can be found already in the body, after its intake it immediately ensures:
- Faster muscle growth
- Shorter recovery periods and faster muscle regeneration
- Reduction of muscle damage after training
- Accelerated metabolism
All cellular and hormonal processes and the immune system benefit from this. Moreover, whey protein plays an important role as an antioxidant and it can counter cellular ageing and the predisposition to suffer certain diseases.
Amino acids from our body are lost during intensive workout phases, and when we follow a diet. Increasing the intake of amino acids through a shake is a way of balancing the proteins in our body.
Many experts in nutrition recommend adding whey protein to a normal diet. There is no need to follow a training routine or a particular diet. Whey protein controls blood sugar levels, provides energy and stimulate fat loss.
The biological value measures and assesses the efficiency of a protein according to how it is absorbed by the body and used for growth. The greater the number, the greater its efficiency.
It is a term that is normally used in bodybuilding to classify whey protein shakes. Egg protein establishes the standard biological value in number 100. For example, the value of beef is 75. However, the biological value of whey protein can reach 170, depending on its quality.
Whey Isolate has the greatest bioavailavility from whey protein sources, generally between 30-60% more than whey protein concentrate.
It has been traditionally used by bodybuilders and athletes, since it favours muscle growth. However, according to new scientific studies, it can have many more uses.
Among the diverse applications of this shake, its utility for weight loss is remarkable, as well as its use for cancer treatment, wound healing, and the treatment of the most common diseases among the elderly.
Those who have the need for proteins are the most benefited by the intake of whey protein. Among these we include:
- Bodybuilders and people on intensive training routines
- Endurance athletes
- People beginning to practice intensive sports or weightlifting
- Those who want to lose weight
When it comes to choosing your protein you must keep in mind two factors: price and quality. As it was previously mentioned, there are 3 main types:
- Isolate, the purest protein form
- Concentrate, less pure than Isolate, it contains a little more fat and lactose
- 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, it is worth the money, since you get the purest whey protein without barely any fat nor carbohydrates (lactose).
This is the one with highest quality, and it provides the greater amount of amino acids per gramme with less calories. So it is worth to choose the protein that guarantees the best quality.
- It is the purest form of whey protein available in the market
- Without fat, lactose, or carbohydrates
- It has an excellent amino acid profile
- It provides more protein per gramme
- It is ideal to increase muscles and burning fat
- It’s more expensive than concentrate and blends
Even though concentrate is not as pure as isolate, it still has a very high quality, with a great amino acid profile. Since whey protein concentrate is not as pure as whey protein isolate, you will obtain a little bit less protein per gramme and a greater amount of calories.
This protein can be beneficial for those who are trying to gain weight, but someone who wants to lose weight or prepare for a competition could have problems.
There is a 15% difference per gram. A 30g portion of whey protein isolate contains 25 grams of proteins and 105 calories, while the same amount of concentrate contains 21 grams of proteins and 130 calories.
- Lower price
- High Amino Acid content
- Suitable for muscle increase
- More fat and carbohydrates
- More calories
You might think that the options are extreme, and that you can only choose between whey protein of high quality and price or the one with lower quality and price. BUT: there is a middle way!
Blends are, as their name imply, a mixture of isolate and concentrate. With this product we have found an excellent quality-price ratio for this kind of supplements.
However, not all protein blends are the same. Some contain a greater amount of whey protein concentrate and others have a greater amount of whey protein isolate. You can find out by looking at the ingredients. The first protein type that figures on the label is the one with greater amount of product. It is good to know this in order to choose which product you want to acquire. Whey protein blends are the most popular product.
- They are a mixture of whey protein isolate and concentrate
- Excellent quality-price ratio
- Excellent amino acid profile
- Less fat - carbohydrates - lactose than whey protein concentrate
- There are many brands from which you can choose
- They contain more fat-carbohydrates-lactose than whey protein isolate
- Some blends contain a high quantity of whey protein concentrate
It is recommended to drink a shake in the morning, after waking up, as well as a second shake immediately after workout sessions. These two periods of time are when the body is more receptive to assimilate amino acids.
The recommended daily intake depends essentially on the objectives of each person, being individual or training based.
- For those who are not sportspeople, 0.8 grammes per kilo of body weight is enough.
- For those who go to the gym and are sports enthusiasts, you will need 1.2 grammes per kilo of body weight.
- For advanced athletes you will need 1.5 grammes per kilo of body weight.
- Athletes will need 2 grammes per kilo of body weight.
- Elite athletes or who attend competitions will need around 2.5 grammes per kilo of body weight.
The maximum recommended dosage is between 25 to 30 grams. A higher intake makes no sense since the body needs time to recover and carry out the transformation of amino acids. If the dose is higher, the body will not be able to use it and it will be lost. However, a dose up to 30 grams per portion can be used easily by the body.
It is recommended to drink it with water, and not milk, since milk hinders digestion and, thus, delays the absorption of protein in the organism.
It has been deeply studied and it is considered to be very safe. Consuming it following the recommended intake makes side effects unlikely to occur.
When it is consumed through phases, such as in the case of protein deficiency or as part of a diet, the intake can be interrupted without any risk nor side effect for the organism.
It has multiple functions, apart from the quick increase of muscle, it can also attain a healthier state and improve biological mechanisms. Metabolism is strengthen and it works better, thus benefiting its internal processes and strengthening the immune system.
Depending on the brand of each product, sometimes it can cause hypersensitivity in those who have adverse reaction to milk and lactose. This can be avoided with a change of product and choosing one which is lactose free (for instance, a hydrolyzed).
It must be consumed according to the optimal dose, adapted to each individual's lifestyle and daily workouts.
Whey protein is equally important to improve physical performance and reaching the training objectives, as well as providing the maximum well-being and a sound health overall. This has been confirmed unanimously by experts in nutrition.
It is made from whey, a product that appears during cheese manufacturing. The precondition for the production of a high quality whey protein is to reduce its high content in sugar from natural milk, and produce the purest protein possible at the same time.
Depending on the exact production process, we obtain a whey protein isolate or a whey protein concentrate.
While whey protein concentrate has a content of 75 to 85 per cent of protein, a 3 to 4 per cent of fat, and a 3 to 6 per cent of lactose; whey protein isolate has a protein content of 90 per cent, and a less than 1 per cent of lactose.
The reduction of lactose especially influences the fact that is much more digestible. The production process is carried out through the ion-exchange method in which first, the protein charge is chemically modified, and then a union of proteins is achieved in the purest form and with special substances.
The whey protein isolate can also be prepared through a microfiltration process, in which a special ceramic filter is used in order to avoid that the substance comes into contact with the chemicals implied.
For the consumer, both production processes "with exchange of whey protein ions" or "microfiltered whey protein", are indistinguishable.
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, hydrolyzate, etc.
If you want to know more...
Whey protein is the main source of proteins. It is the highest quality protein. It is rich in branched-chain amino acids (BCAA) and it is absorbed faster by our organism than other proteins. Have a look to our online shop and purchase the one that better suits your needs! Read more