As long as you mix it with a drink that you like the taste will be good. I personally like to mix it with some juice.
Buy Whey Protein Concentrate - Everything you need to know!
What are Whey Protein Concentrates (WPC)?
Whey Protein Concentrate (WPC) is possibly the most sold product in the field of Sports Supplementation, due to its properties, benefits, and results among its consumers.
Whey proteins surpass the quality of kinds other sources, such as egg or meat, due to its amino acids profile where we find a great amount of BCAAs (branched chain amino acids), as well as Essential Amino Acids (BCAAs also belong to this group. It is also the protein with the highest biological value, which means that its degree of absorption and efficiency on behalf of the body will be higher.
It can be consumed as a pre or post workout, when you wake up or with breakfast, as well as between meals. It is a nutritional element through which we can meet the stipulated protein macronutrient requirements according to our nutritional profile.
It has qualities that make it suitable for any type of diet: high protein percentage, low calories, small supply of sugars, fats, and cholesterol, and it supports the following tasks: increasing muscle mass, or preserving it during cutting phases.
It is generally sold as powder in order to mix it with liquids, preferably water, although it can also be combined with milk or juice (with a consequent increase in the supply of calories). Even though taste is something personal, almost everyone that has tried a WPC shake has enjoyed its taste.
Whey Protein Concentrate come from the manufacturing of milk, more specifically from the production of cheese. In this process, the milk is divided into its two component parts, which are an 80% of casein and a 20% of whey. Precisely, the latter is the one used to obtain the Protein Concentrate, whose most important quallity is its rate of absorption.
Quality of Whey Protein Concentrates
When it comes to analysing the quality of WPC, we have a number of factors through which we will measure this aspect:
A protein is made of amino acids chains, and among them there are mainly two types: essential and non-essential. The first group is the most important one, given its "essential" condition, which indicates that our organism cannot synthesise them, and therefore it needs an external supply through the diet or through Whey Protein Concentrate. WPC is a complete protein because it gathers all essential amino acids.
Each of the non-essential amino acids can be obtained from the essential ones, so it becomes a priority to include a large concentration of the essential amino acids, or EAAs.
Among their essential tasks we can find: synthesis of hormones and neurotransmitters, enzymes, regulation of the metabolism, creation of new muscle tissue, synthesis of hemoglobin, maintenance of the hepatic function, the nervous system, and the brain...
The Biological Value (BV) is rated from 100 to 0, which measures how efficiently our body absorbs protein, which means that it measures the percentage of protein that is actually assimilated into the proteins in the human body.
Here we see a comparative table with protein sources and their BV:
WPC actually surpasses 100, which is the value assigned to eggs that was previously used as a reference point in this scale of percentages, until whey was later studied.
The importance of the BV lies on the fact that the higher the rate, the more complete the protein is, without any deficit or limited amino acid (as it happens with lysine in some vegetable proteins),it will be closer to meet the requirements of the organism. In addition, unlike fat and carbohydrates, amino acids are not stored, but excreted. So even if we eat a lot of protein with a low BV, it would not be efficient at all.
Protein Digestibility Corrected Amino Acids Score (PDCAAs)
The Protein Digestibility Corrected Amino Acids score is another indicator of the quality of WPC. The digestibility of the protein takes into account the total amount of protein that will be absorbed after the digestion process. A food must have all the essential amino acids in the required amounts in order to be considered a good source of protein. Therefore, only the amino acid with less presence in food is taken into account to obtain the PDCAAS.
The highest PDCAAS value is 1.0, which indicates that a 100% of the essential amino acids per unit of protein will be absorbed after the digestion. WPC has such value.
A denatured protein is a protein that, after being processed and ready to be consumed, contains fractions that existed in the raw ingredient, without losing any of their properties. Depending on the manufacturing methods, WPC may end up with a higher content of these protein fractions than those that have not been denatured.
The CFM or Cross Flow Microfiltration process practically ensures the integrity of these nutrients.
These protein fractions possess a wide variety of benefits for human health, such as: antimicrobial, anti-inflammatory and antibacterial agents, strengthening of the immune system, and enhancing the absorption and transport of iron. Within this group we can find: Lactoferrin, Glycomacropeptide, Immunoglobulins, Alpha-lactalbumin (alpha-lac), Beta lactoglobulin (beta-lac) and Lactoperoxidase.
Properties of Whey Protein Concentrate
The main properties of WPC are:
Support for the Growth of Lean Mass
Increased Protein Synthesis
What are Whey Protein Concentrates for?
WPC can be consumed at any time of the day and it is important to support the recovery, regeneration, and growth of the muscle, especially before intense workouts.
The protein is the key macronutrient for life, along with essential fatty acids and water. In such a scenario, we must provide a daily amount of protein according to our requirements, in order to support the organism in its task of tissue regeneration and "protein turnover".
Increasing Muscle Mass
Those who want to improve their physique by increasing the size and volume of the muscles can use WPC as a tool to achieve their goals. This protein will provide the full amino acids spectrum which is especially rich in BCAAs, and specifically in the amino acid L-Leucine, which has the unique property of being able to activate the protein synthesis pathway (mTOR), which is a physiological framework that will start up the machinery that generates new muscle tissue.
Improving the Body Composition
This process fundamentally involves two objectives: reducing fat and maintaining muscle mass. In order to achieve the first point, it is necessary to follow a diet which involves a calorific deficit, so that the organism uses stored fat. For the second objective you will need to balance the lack of calories through an increase in the intake of proteins, in order to avoid losing muscle mass. WPC provides an adequate intake of amino acids, specially glutamine, which has important anti-catabolic properties (reduces the breakdown of muscle tissue).
Differences between Whey Concentrate and Isolate
When it comes to buying a protein, most of the consumers have the same question, "...Concentrate or Isolate? "
Both the concentrate (WPC) and the isolate (WPI) are excellent sources of proteins that will meet the daily protein needs for everyone, by providing a splendid aminogram with high concentrations of essential amino acids (EAAs), branched-chain amino acids (BCAAs), as well as Glutamine and its precursors.
They also have a fast absorption rate, which makes them very feasible choices, either before or just after the workout, or at both times. Naturally, they can be used at any time of the day when our diet demands an extra intake of protein.
On the other hand, in terms of purity and composition, we could perhaps choose WPI, since its manufacturing method results in a highly-refined product, practically with traces of carbohydrates and fat, no lactose, and with the highest percentage of protein.
However, the difference between the two is not that big, so both will work in any diet.
A subjective and arguable point is the texture and flavor of the protein which, according to most of the opinions, tends to be more pleasant in the case of WPC.
To conclude, one could say that WPC may be the best option, when comparing Price/Quality.
Comparison between Whey Concentrate and Isolate
High Amino Acids levels (Glutamine, BCAAs, EAAs)
Higher percentage of proteins
Less amount of carbohydrates and fasts
Best Price/Quality ratio
How to consume Whey Protein Concentrate and how to combine it?
WPC has a wide range of possibilities when it comes to its consumption and combination, either with other supplements or with certain cooking recipes.
How to consume WPC?
The best times to use whey protein concentrate are:
On an empty stomach
Before and/or after a workout session
However, as we have previously seen, WPC is a nutritional protein supply and its intake can be carried out at times when our dietary plan demands it. For instance, it can be consumed during fasting along with breakfast, as well as a mid-morning snack or even as an evening snack or before sleeping. Although in this case other products would be more suitable, such as Sequential Proteins or Casein.
How to combine WPC?
With Carbohydrates: We can combine carbohydrates with protein in the same shake, at a ratio of 1:1 or 2:1 in favour of carbohydrates. The best moments to use them would be before or after training.
With Creatine: creatine is an excellent ergogenic element that improves sports performance. It can be added directly to the protein shake. Its consumption will vary, depending on whether or not we are during a loading phase or carrying out a maintenance intake, which is made of 1g of creatine for every 10kg of bodyweight.
Fat Burners: these products are designed for fat loss as part of a hypocalorific diet. We should provide enough protein to avoid the loss of muscle mass.
With Natural Anabolics: especially for bulking phases where we are looking to increase volume, in order to optimize the secretion of hormones. The protein will provide amino acids to support the growth of muscle mass.
With Vitamin and Mineral: the supply of micronutrients is extremely important, since they are necessary and essential reagents and cofactors in different metabolic reactions that happen in our organism, and of course in the synthesis of proteins.
Evowhey 2.0 stands out from the rest, and it is available in 3 different formats (500 g, 2Kg, and 4 Kg), as well as a wide range of flavours (up to 34!), with an exquisite texture. It is enriched with BCAAs and glutamine, it is low in calories, and the ideal companion for anyone who follows healthy habits.
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