Hello everyone. I used to train without the use of sports nutrition, but at a certain stage of training it became necessary to receive additional amounts of nutrients, mainly, of course, protein.
Today we’ll figure out what whey protein is, what are its pros and cons and how to take it.
Whey protein is made from milk. In general, milk contains two types of proteins: whey protein and casein. About 75% is casein, the rest is whey. Casein is certainly a useful component, but we’ll talk about it next time.
The main advantage of whey protein is that it is absorbed very quickly and almost completely. It does not load the digestive tract and has a high biological value.
According to the chemical structure, whey proteins are quite complex compounds. They are composed of several protein fractions. The largest group is beta-lactoglobulin, which contains BCAA amino acids, which are extremely useful for us, which are necessary for the restoration and growth of muscle tissue. The second group is immunoglobulins. As the name implies, these proteins are involved in maintaining the immune system at the proper level and are responsible for the overall tone of the body and resistance to various diseases.
Between us girls, all this biochemistry is sheer tediousness and we do not need to know this at all. The main thing for us is to decide which protein to choose. And they differ depending on the method of obtaining. It is important to know also because all high-quality protein mixtures are produced, as a rule, abroad and the description of the product, the protein content in the portion, the number of servings in the package and other necessary information will be written in the bourgeois language.
So, How To Get Whey Protein
In general terms, to obtain whey protein, it is necessary to isolate protein fractions from milk whey and purify them from unnecessary components (fats and carbohydrates). Cleaning takes place by filtration method. Depending on the filtration method, the protein product is divided into three types: whey protein concentrate ( Whey Protein Concentrate ), whey protein isolate ( Whey Isolate ) and whey protein hydrolyzate ( Hydro Whey ). Pay attention to the packaging, these are the words that will be written on the label.
Whey Protein Concentrate
This product is obtained by filtering milk whey through a special sieve. The sieve is a ceramic membrane with many microscopic holes. Molecules of fats and carbohydrates pass through these holes, while large protein fractions remain on the membrane. The disadvantage of this method is the low degree of purification of the resulting product at the outlet. The proportion of protein can be 50-70%, the rest is fats and carbohydrates. This is the cheapest form of protein.
Whey Protein Isolate
This product is obtained by long-term filtration and by the method of ion exchange. As a result of such manipulations, a dry mass with a protein content of 95-97% is obtained at the output. The isolate contains no fat or carbohydrates, only one protein. An ideal product for providing the body with protein during intense training.
Whey Protein Hydrolyzate
The hydrolyzate is obtained by hydrolysis. In this case, protein molecules are fragmented into separate parts, suitable for immediate assimilation in the gastrointestinal tract. In other words, part of the body’s work on breaking down proteins was done for us by the manufacturer of this product. This type of protein is absorbed faster than others and is ideal for use during the “carbohydrate-protein window”.
So now you know how to choose Whey Protein . Carefully read the description on the labels and you will get the product you want.