What whey protein is better? Whey Protein

Protein whey has long been considered to be one of the most active sources of protein in sports nutrition. To date, it is the most popular food supplement among bodybuilders and athletes, which effectively speeds up metabolism and helps maintain a dry mass.

Whey protein - what is it?

Whey protein is nothing more than a whey protein , approximated by its amino acid composition to the protein of female milk, so that it has pronounced immune properties and is quickly absorbed by the body.

Many novice athletes are trying to understand which whey protein better affects the body and gives maximum results? Let's try to understand.

Whey Protein Composition

Whey protein is a mixture or complex product consisting of different protein subfactions: alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, bovine serum albumin, and also lower enzymes: lactoferrin, lysozyme and lactoperoxidase. Not so long ago, these sub-fractions could be obtained only in small volumes, while production on an industrial scale was unprofitable. However, over the past decade the situation has changed radically, and now, with the advent of new technologies, it can be stated with certainty the quantitative and qualitative growth of whey proteins.

Whey protein: ways to get

Before trying to understand which whey protein is best, it is advisable to consider ways of obtaining this active food supplement.

1. Method of ion exchange. With this method, you can get the most pure protein formula. Ion-exchange whey protein, which is easily absorbed by the body, is especially recommended for people who have certain difficulties with other protein supplements. But at the same time, one should not overlook the significant disadvantage inherent in this type of whey protein: it contains in its composition an insufficient amount of peptides, as a result of which its effectiveness and value decrease.
2. Method of macro-ultrafiltration. This method allows to remove from the protein a significant part of the lactose, while retaining all the biologically active peptides. However, in subsequent treatments, the protein is also removed from the cow albumin and cysteine, valuable components that act as defenders of cells and antioxidants.
3. Cross-Filtration. This is the most optimal way by which fats and lactose are removed from the whey protein, and all active peptides remain intact and intact.

The Benefits of Whey Protein

Whey protein, reviews about which are mostly positive, are truly a wonderful product, because otherwise it would not be considered the main element of nutrition for athletes. Recently, whey protein has also gained popularity among ordinary people whose lives are not related to professional sports. This is due to the fact that in modern times it becomes fashionable to adhere to a healthy lifestyle, and those people who know about immuno-enhancing properties of it, in small quantities, introduce this product into their diet. According to the latest research, this active supplement helps in the fight against cancer and HIV infection, reduces stress, increases immunity, improves liver function in hepatitis patients, lowers blood pressure, increases serotonin concentration in the brain, and improves overall health. If we are talking only about sports, then whey protein can directly affect the growth of muscle mass and overall performance in athletes.

Harm

Considering the negative impact of whey protein on the human body, it should be noted that all possible side effects do not pose any serious threat to life. As a rule, they are associated with a digestive system disorder and manifest as a bloating and increased gas production. In addition, in rare cases, fatigue and headache may occur. It is generally accepted that these symptoms are usually stimulated by the lactose or sweeteners included in the protein, which are added by the manufacturer.

The intake of whey protein can adversely affect the health status only when a person has kidney problems. In such a situation, taking this supplement can exacerbate existing problems, since the increased concentration of protein is hard perceived by the body. So, what should you remember when taking whey protein? The damage or benefit of this substance to the body directly depends on the presence or absence of kidney diseases in a person. If such an ailment is not observed, then one can be sure that the reception of the protein will have a favorable effect on the state of health.

Types of whey protein by type of technology

It is accepted to distinguish three types of whey protein: isolate, hydrolyzate and concentrate. Let us dwell on each of them in more detail.

1. Concentrate. This kind of whey protein can not be called a pure protein in the literal sense of the word. This is due to the fact that during the filtration a mixed mass settles on the ceramic membranes, in which the protein content can range from 35% to 80%. In view of this, the concentrate usually contains in its composition a significant amount of fats and lactose - substances that are capable of delivering a significant discomfort to the stomach. Concentrate, in comparison with other types of serum, has the lowest cost.
2. Isolate. This type of protein is obtained by the method of filtration or ion exchange. It practically does not contain harmful lactose and fats in its composition, and the 95% powder obtained from it consists exclusively of the protein fraction.
3. Hydrolyzate. The process of hydrolysis is characterized by the division of large protein molecules into individual small fragments. This facilitates the most easy and quick digestion in the digestive tract. The main indicator of the quality of protein hydrolyzate is its taste: in the case of insufficient content of small fragments of protein, the product begins to be bitter.

The best whey protein: the features of choice

Choosing this additive, you need to consider two main things: quality and budget. Naturally, the more quality and cleaner the product, the more expensive it will be. That is why the isolate is the most expensive form. But the price is quite justified, because this is the best whey protein, which (per serving) gives the maximum amount of protein and at the same time has the least quantity of calories. That is why, if, of course, the means allow, it is necessary to choose the isolate. Despite the fact that the protein concentrate is not filtered as carefully as the whey protein isolate, this product is rich in amino acids and has quite acceptable quality (especially in relation to the price, which, on average, for a half-kilogram jar is $ 30). Consuming such a concentrate, you should know that the amount of protein in a dose of powder compared with the whey protein isolate will be lower, but the number of calories - on the contrary, higher. So, if a thirty-gram portion of the isolate contains about 105 calories and 25 grams of protein, then the concentrate is characterized by 130 calories and 21 grams of protein.

Which whey protein is better to buy: high-quality and expensive or cheap, but of poor quality? Do not worry much, because you can prefer the golden mean! A mixture of whey protein is a combination of concentrate and isolate.

But at the same time, when buying such an additive, it is worth taking into account one small, but very important nuance. Some mixtures in their composition have more concentrate than isolates, while others have the opposite. And in order to find out, you need to carefully examine the packaging of the product: the source of the protein, which is listed in the first, and is the main source.

Act

In view of the significant protein content, whey protein can be used as:

1. Means to improve the balance of the diet with various ailments.
2. Means for fortification of nutrition, which is necessary in the process of enhanced training to increase strength and build muscle.
3. A drink that helps to reduce the level of fats in the body and helps to achieve the relief of the musculature.

Whey protein: how to use

It should be remembered that the most optimal is a one-time dose, which is approximately equal to 30 grams. It is not advisable to take a larger amount of this additive at a time, since the likelihood is that it is simply not absorbed by the body. For maximum effect it is very important to know how to drink whey protein correctly. Consider how often in a day you need to consume this supplement.

1. Early in the morning. As a rule, the average night sleep lasts 6-8 hours. When food does not enter the body for such a long time, it begins to use its own reserves, as a result of which the catabolism of muscle tissue begins. In order to stop them, it is enough to take a portion of the whey protein. After 40 minutes, breakfast should be followed, which consists of natural sources of proteins and carbohydrates.
2. During the day. Take protein is necessary and in the intervals between food intake. For thinning people it is useful to replace at least one meal with protein cocktails.
3. Before training. It is important to take a portion of whey protein 2 hours before the upcoming training, which helps prevent muscle catabolism and provides the body with the necessary amino acids during physical activity.
4. After training. The athlete is important after completing the training to make up the store of carbohydrates and raise the concentration of amino acids in the blood. At this time, the human body most appropriately absorbs all the nutrients entering it.

Whey Protein

It is not enough to buy ready-made protein mixtures, it is also necessary to strive to receive this substance from everyday food products. In large quantities, such protein is found in meat (especially in lean beef and chicken), cottage cheese, eggs and cereals (buckwheat, rice, corn). Protein serum type - a wonderful product that has a beneficial effect on the human body. In order to achieve the maximum result from its use, it is necessary to remember which whey protein is better than all the others.