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Whey protein is a high-protein mixture obtained from whey that forms when milk is curdled, pasteurized, filtered and concentrated and dried.
Whey protein has the highest biological value (100%), due to which, it effectively helps to lose weight and gain muscle mass to athletes.
Whey protein refers to a class of easily or rapidly digestible proteins that very quickly saturate blood with amino acids, hindering catabolism processes after and during hard training.
Types of Whey Protein
In the market of sports nutrition, whey protein can be found in three types, which are fundamentally different in quality and price:
- Concentrate (a cheap type of protein, with a protein content of 60-85%, with a low purity.One serving contains about a protein – 24 grams, carbohydrates – 3 g, fats – 2 grams, cholesterol – 65 mg, and a small amount of vitamins and minerals. Such protein is absorbed within 3-4 hours, by 90%)
- Isolate (protein is highly purified, which contains 85-97% protein.One servings in small amounts, and sometimes they do not contain fat, cholesterol and carbohydrates, but in large quantities have BCAA amino acids. It is assimilated by 90%, on average for 3 hours.)
- Hydrolyzate (one of the most expensive forms of protein, obtained from whey protein isolate, can stimulate insulin secretion.) It is immediately absorbed into the blood, due to the fact that this protein is already split into fragments of 2-3 amino acids sequentially bound by a peptide bond. stomach, one serving of this protein is already assimilated within 20-30 minutes.It has a specific bitter taste, indicating the quality of the product.It is ideal as an alternative to conventional amino acids.)
In 1985, scientific research was conducted (by scientists Moriarty KJ, Hegarty JE and others), about the effect of whey protein on muscle growth. As it turned out, there was no significant difference in the change in nitrogen balance in the body, when taking concentrate and isolate. Conclusion – why pay more if the effect of whey protein concentrate is about the same. While, the effectiveness of the use of hydrolyzate, relative to other types of protein (concentrate and isolate) does not exceed 10-15%.
Serum itself contains an abundance of essential amino acids, in addition, the US is the main supplier of whey protein throughout the world, which means that the whey protein that is sold will be of high quality.
Irreplaceable amino acids account for more than 60% of the total protein content in whey. At the output, we get whey proteins, with a rich set of essential amino acids, that is, with a high biological value, which significantly exceed in quality many vegetable proteins.
Whey Protein Isolates (WPIs) are perfectly balanced, have a good composition, like sports nutrition products. WPI has an extremely low lactose content of less than 1%. In addition, an excellent and mild flavor allows them to be bred not only with milk, but also with various fruit juices.
Read the article: Strength training in bodybuilding.
Thus, whey proteins provide:
- fast inflow of energy
- increase muscle mass
- recovery from a heavy workout
In addition, whey protein has a prestigious USDA certificate, according to which its amino acid composition and digestion rate has a coefficient of 1.14, in the meantime, when other protein products have only 1.0. And this means that whey protein has scientifically exposed data and a certificate of high quality.
The biological value of protein is a measure of the quality of the protein. It is measured by the degree of protein digestibility and a balanced set of amino acids, respectively, the more protein is digested and the amino acid composition is better, the higher is the biological value. Whey protein in studies scored 100 points, it is higher than all other types of protein.
How to use Whey protein?
It is best to take protein drinks immediately after strength training, for rapid intake of protein and nutrients, and also 1 hour before the workout (to suppress catabolism that inevitably starts when the athlete trains). During rest, on non-training days, it does not matter much when to take protein, except, perhaps, the next day, in the morning when you wake up, you should saturate your starved and exhausted body with whey protein.
In the body, the protein level is depleted due to training and physical exertion. Whey protein supplies all essential amino acids and is a building material for building muscle mass. He builds new muscle fibers, increases stamina and reduces muscle damage. Whey supplements provide a lot of branched chain amino acids that are important for bodybuilders, since they are metabolized directly to the muscles instead of the liver, unlike other amino acids.
Depending on your diet, when and what you eat, protein shakes should be provided in your menu so that the amino acids saturate your body every 3-4 hours. So, for example, if you do not have time to cook meat with potatoes, it is advisable to take with you at least one protein drink or protein bar in order to make up for the entire protein requirement.
For example, on weekdays, a healthy breakfast, it will look like this:
- a plate of oatmeal with milk
- protein drink
And on weekends, when you have more free time, prepare a natural breakfast, for example, steak and eggs.
For bodybuilders, that is, for a set of muscle mass, it is acceptable to consume 2-2.8 grams of protein per 1 kg of body weight each day, try to eat like that, experiment. If you can not eat as much protein from normal, natural foods, then include protein drinks in your diet, to compensate for the missing protein (protein).
Due to the fact that whey protein is considered to be fast, it is not very convenient to use in your weight loss schemes, so if you can get a complex protein that is ideal for “drying”. If you have already bought whey protein, and want to lose weight, then take 1/2 of the recommended portion, the rest of the protein should be consumed from natural foods.
Whey protein for weight gain
Serum proteins are rich in arginine and lysine. It is believed that these amino acids (arginine and lysine), can stimulate the production of growth hormone, which naturally, positively affects bodybuilders, the growth of muscle mass in general. Proteins can stimulate the release of growth hormone, which is an anabolic hormone or a stimulator of muscle growth.
Since the use of anabolic steroids in physical training is forbidden (in 1976 the IOC banned the official use of AAS), athletes around the world are still looking for substitutes and analogues of steroids, various natural preparations, adaptogens, for the growth of strength, endurance and muscle mass.
An alternative to using steroids may be inclusion of different sports nutrition in your diet, for example, whey protein, ideal for bodybuilders, of course, the effect of anabolics on the human body is not compared anymore, in contrast to quality protein, but still, it’s better than nothing, and besides, it is not only safe, but also useful.
Milk whey contains glutamine, a conditionally indispensable amino acid. The role of glutamine in the body of an athlete is fully understood, it is to prevent fatigue and overtraining. It is conditionally indispensable, because in certain situations it may be necessary in the diet. Glutamine acts as a fuel for cell division. In addition, 60% of all amino acids that are contained in skeletal muscles are glutamine, therefore, athletes can not tolerate a deficiency of this amino acid, in order to avoid the arrest of muscle growth and muscle destruction.
Glutamine plays an important role in the binding of ammonia, which has detrimental and toxic effects on muscle fibers, thus neutralizing ammonia on the muscles. During stressful situations, the need for glutamine can significantly increase in the body. Adding glutamine to whey protein, greatly expands the use of this sports supplement. Glutamine can also be used with success in other sports drinks, cocktails. Manufacturers of sports nutrition can increase the value of their products by adding glutamine.