How to take whey protein?

How to take whey protein?

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%.

 

Whey Protein Chocolate Flavor
Whey Protein Chocolate Flavor

 

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.

 

Whey Protein from Ultimate Nutrition
Whey Protein from Ultimate Nutrition

 

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.

 

Gold standard whey protein
Gold standard whey protein

 

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.

 

Whey Protein 100% Whey Gold Standard (Optimum Nutrition)
Whey Protein 100% Whey Gold Standard (Optimum Nutrition)

 

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.

 

Whey Protein Isolate

Whey Protein Isolate

Beginners can hover a little in front of a showcase with a chic variety of sports supplements. The choice between a protein, an isolate, a concentrate or a hydrolyzate for a beginner can be quite complicated.

Moreover, given the fact that all this is a high-quality protein, which is necessary for the normal functioning and maximum performance of our muscles.

 

 

What is an isolate and what is it obtained from?

Isolate is a high-filtered protein with a protein content of 97-98%. Characterized by a high degree of assimilation. This sports supplement is characterized by the greatest possible efficiency and is obtained from milk protein, which undergoes multilevel cleansing. It is the purest protein without fat, lactose, cholesterol, carbohydrates and other impurities, with a minimum calorie content, which is very important for athletes during the drying period.

Protein supplements, in the matrix of which the serum isolate is based, are of the highest quality and provide an extreme increase in musculature.

For example, the isolate Dymatize ISO 100 guarantees instant muscle saturation with amino-resources for optimal recovery and active growth. This drug, like all other whey isolates, sports experts are advised to take immediately after intense stressesand in the morning to exclude protein deficiency, to prevent muscle catabolism.

Read the article about Jay Cutler.

The isolate differs from the concentrate and hydrolyzate

Whey concentrate at a price cheaper than the isolate, because the degree of its purification and biological value is significantly lower. A good concentrate contains 60-85% pure protein, and the rest is made up of fats, peptide compounds and lactose. It is absorbed more slowly, up to 4 hours. In addition, it has a higher content of calories, so it can not be used when reducing the problem weight.

Table – Types of whey protein and their difference

Protein name Protein content Speed ​​of assimilation Cost (in conventional units) Biological value, units
Concentrate 40-80% 4 hours 1 140
Isolate 90-95% 3 hours 1.5-2.2 150
Hydrolyzate 90-95% 0.5 hour 3 150

Hydrolyzate – an ideal source of protein with 100% digestibility. This is a highly purified protein, which, as a result of production, is split up into amino acids, which means that it is immediately absorbed by the cells and replenishes the shortage of building resources for the musculature.

 

What distinguishes the isolate from concentrate and hydrolyzate?
What distinguishes the isolate from concentrate and hydrolyzate?

 

What to choose and in what cases

The choice of the shape of the protein will depend on the goals.

If you need to quickly and efficiently gain weight, then you need to choose between the isolate and concentrate, since for increasing muscle mass, fats and carbohydrates are also very necessary. In this case, the financial issue here will play an important role, since the cost of the isolate is much higher than the concentrate.

To actively lose weight and work out a pronounced sculpture of muscles, you must strictly monitor the intake of every extra gram of fat and carbohydrates into the body. Here the justified assistant will be isolate or hydrolyzate – depending on what you have enough money.

 

Whey protein BSN Syntha-6 Isolate
Whey protein BSN Syntha-6 Isolate

 

Advantages of the isolate and its drawbacks

The main advantage of this supplement is the active saturation of the muscle tissues with important amino-structures for regeneration and anabolism. For the post-training period, this drug is simply irreplaceable, as it quickly replenishes the polypeptide supply and speeds up the metabolic processes. In the arsenal of the isolate there are still indisputable advantages:

  • net formula with min calories
  • the amount of lactose, fat and carbohydrates is reduced to zero
  • multicomponent amino acid content
  • the content of purified high-quality protein to 98%

The disadvantage of the additive is only one – a high price. However, it quickly pays off tremendous results in the gym and a powerful increase in muscle and strength.

 

Different types of proteins | Why do we need each?

Different types of proteins | Why do we need each?

Training will be ineffective if the body is deficient in protein. But the training can be of little more use if you do not understand what the different types of proteins are. In sports nutrition there is a classification: some additives are used for weight gain, others are for weight loss. The choice of sports is determined by the purpose of using a cocktail.

 

 

Different types of proteins, features, differences and “what you need to know” about each type

The main criteria for choosing protein supplements:

  • efficiency – the potential ability to help an athlete achieve the goal (increase muscle volume or lose weight);
  • the rate of assimilation and the duration of the effect;
  • gastric load – depending on the individual characteristics of the body, this or that kind of protein can negatively affect the functioning of the digestive system.

It is information on the characteristics of the different types of proteins and their differences that will help make the right choice.

Read the article about fat burners for weight loss.

Whey

The most popular species. It is made from whey by filtration of non-protein components. Protein activates the metabolism, saturates the body with the necessary amino acids and inhibits the formation of fat stores. Whey supplements are called fast. They are very well and quickly digested, so they are great for eating both before and after training.

 

Whey protein and its characteristics
Whey protein and its characteristics

 

The species is divided into subspecies, depending on the protein concentration:

  • Concentrate is a weakly purified subgroup, with protein accounting for 30-90%;
  • isolate – a more filtered variant, the protein concentration reaches 90-95%;
  • hydrolyzate – the most pure (up to 99% protein) and rapidly digested whey subspecies.

“Serum” contains almost the entire amino acid complex and is characterized by a neutral taste.

Important! Each species can be manufactured with a different degree of purification.

Casein

Refers to slow proteins and is digested worse than the previous variant. But due to this, it becomes possible to stretch the protein effect. Casein can not be recommended for use after exercise. Its main function is to provide the muscles with the necessary substances for their growth during sleep.

 

Casein and its features
Casein and its features

 

Casein protein is also made from milk (from curd mass). The species is rich in calcium, especially not pleasant taste and relatively poorly soluble. The protein effect lasts about 5-10 hours. Casein is able to heavily burden the gastrointestinal tract. Slow subspecies can be combined with fast variants. But without taking into account its peculiarities, using casein is almost meaningless.

Lactic

Less expensive and effective version of whey supplements. Combines the characteristics of fast and slow proteins. 80% consists of casein and 20% of “whey”. Despite much less popularity than the first, classical, type, it is well suited for both consumption between meals and as a metabolic feed during protein “idle time” (during sleep, flights, etc.). The duration of the additive is 3-4 hours.

Nevertheless, many believe that it is better to specialize to solve specific problems. It is not recommended to take a dairy version before and after exercise. Since the milk protein contains lactose, it is suitable only for those who are not restricted in its use of the features of digestion.

 

Milk protein and its features
Milk protein and its features

 

Soybean

Protein based on plant components. Due to this, the amino acid composition of soy protein is incomplete, and the biological value is the lowest among all species. Since we are talking about drawbacks, we’ll add a few more to the list of minuses: the additive does not matter, it dissolves in the water, it does not taste pleasant and can cause constipation.

But soy protein is a find for vegetarians and those who suffer from intolerance to lactose. The best kind is suitable for women – soybean positively affects the production of female sex hormones. In addition, the additive reduces the level of cholesterol in the body. Soy protein is effective for 3-5 hours. It can be consumed between meals and after exercise.

 

Soy Protein and Its Features
Soy Protein and Its Features

 

Egg

There is nothing ideal, but this species, like no other, is close to the ideal. Contains almost all the necessary amino acid series – the value of the additive, which is produced from egg powder, is the highest. This option has only two drawbacks – high cost and possible side effects in the form of constipation or other problems with the gastrointestinal tract (with regular intake). This is why it is inferior in popularity to whey protein. Operates about 3-5 hours. Good for eating in the morning, before and after training. It is recommended, including those who suffer from intolerance to dairy products.

 

Features of egg protein
Features of egg protein

Hydrolyzate

A few years ago this type of protein was popular and expensive. But because of the inability to determine the protein source, its value in the eyes of consumers has significantly decreased. This is also contributed by the fact that a number of amino acids in the production process lose their original components. Hydrolyzate is not highly effective, but it loads the digestive system quite well. The rate of assimilation depends on the source of the protein.

Who can recommend this type of supplement? First of all – to women who are trying to prevent a change in the hormonal background. Among potential consumers and those who do not fit proteins based on animal components and milk.

 

Features of hydrolyzate
Features of hydrolyzate

 

Multicomponent protein

Protein complexes are a combination of various subspecies of protein supplements. Composition, price and effectiveness are variable. Typically, the composition includes essential essential amino acids. The purpose of the species is to smooth out the roughness of other variants. As far as it is good for a specific multicomponent additive, it depends on the raw materials and the manufacturer.

Complex protein is better considered as a protein supplementing casein and “serum”. Since the composition of both fast and slow components, this sportpit can be used to close the protein window, and between meals, and overnight. At the same time, it is not necessary to talk about a very high biological value. If it is possible to select and use specialized supplements, it is desirable to abandon complexes or reduce their intake to a minimum. In addition, you need to be cautious about choosing a manufacturer. The average duration of the complex protein effect is 3-6 hours.

We recommend that you familiarize yourself with the comparative table of protein species.

Type of protein Origin ContentBCAA (valine, isoleucine, leycin),% Speedmastering Taste Cost
Whey Animal 17th High Neutral Average
Казеиновый Animal 15 Low Neutral High
Lactic Animal 16 And quickly, andslow Neutral Average
Egg Animal 17th Above average Specific High
Soybean Vegetable 10 Average Neutral Low

For what purpose is this or that species appropriate?

Protein supplements are used mainly for muscle mass gain and weight loss. Therefore, before acquiring it is necessary to understand not only what kinds of protein are, but also what exactly to use in this or that case.

Protein, which serves as a building material for muscles, must be obtained, first of all, from ordinary food. But large loads and high goals require the introduction of sports supplements into the diet. As physical possibilities increase, athletes need more and more protein. It is very difficult to get the necessary portion from natural products. Therefore, part of the daily mass-collected menu is proteins:

  • serum;
  • egg;
  • dairy;
  • complex.

To use sports supplements led to the desired result, it is necessary to follow the instructions and rules of the ratio of proteins and body weight.

 

Protein
Protein

 

To understand which protein to choose for weight loss, you need to consider such nuances:

  • soy protein is low-calorie, but for weight loss it is not suitable because it does not have a high biological value;
  • casein is attracted by the fact that it is digested slowly and suppresses the feeling of hunger; being a good energy source, serves as a powerful bio-nutrient at night, without increasing the fatty layer;
  • whey protein is very quickly absorbed, so it is well suited for both massaging, and for fat burning, and for drying;
  • isolate – perhaps the ideal additive for weight loss; contains very little carbohydrates and fats.

To the effect of protein, as a fat burner, was the most effective, nutritionists recommend taking it instead of breakfast. This will speed up the metabolism, reduce the feeling of hunger and allow you to quickly achieve the desired physical shape.

 

Is there any real benefit from protein bars?

Is there any real benefit from protein bars?

Proper nutrition is an important part of progress in sports. Regardless of whether you decide to lose weight, or vice versa gain muscle mass, you need to observe the correct regime of the day and a strict diet. But not always people have the opportunity to eat right, because the workload at work dictates its conditions. Revenues can come from power substitutes. The main benefit of protein bars and other substitutes is the ability to maintain a positive balance of calories and protein in the diet.

 

 

General information

A protein bar is a confectionery product enriched with protein. Initially, they were created as an alternative to protein cocktails, but among the professional athletes did not find a response.

The composition of protein bars may vary depending on the manufacturer, however the general formula remains unchanged:

  1. Whey / milk protein. Usually it is up to 70% of the total product.
  2. Stabilizers of the mixture.
  3. Flavors and flavors.
  4. Chocolate glaze or molasses.

In rare cases, manufacturers add preservatives to the bar, which can increase shelf life.

 

General Information About Protein Bars
General Information About Protein Bars

 

Why use?

Why do we need protein bars when we can buy protein powder, or do we use protein from natural sources? Despite the high cost in relation to protein cocktails, bars are widely used among the population for the following reasons:

  1. Absence of a psychological barrier. Many people are afraid of protein cocktails for mythical reasons, which were imposed from the TV screens at the end of the last century. Despite the fact that almost everyone has access to the Internet, myths about “potency, aggression and liver” are still relevant. Protein bars are an intermediate link that relieves psychological limitations and is not prone to prejudices about protein.
  2. Ability to maintain a diet. This is especially important when eating properly at work does not work.
  3. Longer shelf life. On average, the protein shake can be stored up to 3, 4 hours in the finished form. The shelf life of the protein bar is measured in weeks.
  4. Alternative to chocolate bars. Very often nutritionists prescribe protein bars for lovers of sweet. Unlike snickers and other junk snacks, the protein bar has a lower caloric value and greater benefit.

 

Different protein bars
Different protein bars

 

Potential damage

How can protein bars benefit and harm for losing weight? In fact, this is a rather difficult question. Let’s consider both points of view:

The Benefits of Protein Bars Harm of protein bars
They are a source of high quality protein. Usually rich in sugar or sugar substitutes, which lead to an insulin reaction.
Allow to replenish protein stocks without being distracted from other matters. Violate eating behavior, which leads to overeating in the future.
Balanced in composition. Usually one bar is not enough to maintain a protein balance, and two – a lot.
They are stored much longer than the prepared protein shake. Bioavailability of protein in the bar is lower than that of natural food.
Allow to accelerate anabolic processes. Slow down catabolic processes, which are based on fat burning.
Disperses metabolism. Insulin reaction does not allow long to maintain a sense of saturation.

Based on the tabulated data, it can be said that potential harm from using protein bars can be neglected. The only exception is kidney problems, but in this case the restriction concerns the consumption of the protein as a whole.

 

Read the article about kinds of protein.

 

Why you need protein bars
Why you need protein bars

 

Are they equally useful for women and men?

If we consider the issue from the point of view of sports achievements, then the benefits of protein bars for men and women are the same. But if we consider the maintenance of normal functioning, they are much more important for women than for men.

Why are protein bars for women?

  1. In view of the peculiarities of maintaining the reproductive system, the basal protein intake in women is much higher.
  2. To maintain a normal level of hormones.
  3. To maintain good immunity.
  4. To improve lactation.

In addition, there is an opinion that dairy / whey protein plays an important role in breast size, which is a pleasant bonus for the beautiful half of the population.

Summarizing

Protein bars are not a panacea or a magic remedy. They are not able to replace a full-fledged protein shake and, especially, real sources of protein. However, in conditions of extreme congestion, they are sometimes the only way to maintain a positive anabolic balance in the body. They are absolutely safe, both for adults and for children, which allows them to buy useful sweets instead of “harmful snickers”.

The most important thing is not to get carried away by them, since with an overabundance of protein in the body, its value is reduced, because the body begins to use it as fuel instead of carbohydrates. The main thing is to carefully read the composition of the bar before buying, because some unscrupulous manufacturers use soy milk instead of the usual one or use other tricks to make the production cheaper.