Whey protein: concentrate that gives strength

During training, muscles work intensively, as a result of which microtraumas appear in the tissues. That's why strength training is recommended not more often than once in two days. Muscles need time to recover. In this they are helped by protein.

Protein - building material

The most suitable time for replenishing the body with protein comes in 20 minutes after training. During this period, a "protein-carbohydrate window" opens. Strength training depletes the reserve of essential amino acids, and there is a need for their replenishment. The body fully absorbs all nutrients. The protein is sent to restore muscle.

For athletes, the protein requirement is calculated in the following proportion: 2 grams of protein per 1 kg of weight. So, for example, if the weight of an athlete is 65 kilograms, then he needs 130 grams of protein a day. In one egg of pure protein, only 3 grams. That is, you need to eat more than 40 eggs a day. At first glance, an impossible task in the world of sports is solved by whey protein concentrate.

What it is?

Muscle tissue assimilates quickly and effectively whey protein. Its concentrate is obtained by processing whey, which is a by-product of the production of cottage cheese and cheese. Previously, this greenish liquid was simply poured out. Today, armed with high technology, serum is a useful nutritional supplement for athletes. Protein contains the essential amino acids - leucine, valine and isoleucine. With their help, protein synthesis is accelerated, and intensive muscle growth begins.

Production of whey protein and its types

The protein molecules are the largest in comparison with fats and carbohydrates. Therefore , the production waste of cheese is passed through a sieve in which whey protein is retained. Concentrate in the form of a white powder is obtained after treatment with high temperatures. The protein content in this product does not exceed 70-80%.

In addition to the concentrate, there are two more types of whey protein. The isolate is obtained by a technically more sophisticated method - ion exchange. In this case, the protein is contained in the starting product in an amount of 95%. The hydrolyzate is produced during the hydrolysis reaction. It is more easily and quickly absorbed by the body, but also the most expensive protein from all three species. The most accessible in financial terms is, of course, whey protein concentrate. Its price is minimal of all kinds of protein on the market. It varies from 320 to 3000 rubles per package.

Benefit

Concentrate of whey protein is ideal for those who wish to maintain their health. Reviews about him are extremely positive. Whey protein has a positive effect not only on muscle growth, but also on the whole organism. Protein is a building material for skin cells, nails and hair, and also ensures the normal functioning of the hormonal system. Undoubtedly the benefits of whey protein and for those trying to lose weight. After all, muscle growth provokes increased fat burning.

Since the antibodies of the immune system are protein compounds, then for strong immunity whey protein is useful. The concentrate was studied by scientists. The research revealed that whey protein is a product for the prevention and treatment of cancer.

Those who do not consume products of animal origin are at risk of protein deficiency in the body. Serum concentrate as an additive to the diet is the ideal source of protein for vegetarians.

Contraindications and side effects

Uniquely, whey protein is contraindicated in those who are allergic to milk protein. Only after consulting a doctor is it necessary to add large doses of protein to the menu for those who are at risk of kidney disease.

If you take the concentrate in the doses specified in the instructions, the probability of side effects will be practically reduced to zero. In case of overdose, abdominal discomfort, convulsions, nausea, fatigue, headache are possible.

How and when to consume whey protein?

To avoid problems with the digestive system, do not consume more than 30 grams of concentrate per day. More precise doses of protein intake are indicated on the package. They can vary depending on the percentage of protein in the concentrate.

The optimal time to pamper your body with the protein it needs is after training. But you can support muscles also before and during it. It needs an organism in amino acids and immediately after awakening to make up for their lack of hours of night sleep. If there is no time for snacks during the day, whey protein is ideal. The concentrate should only be diluted with water or milk, and the cocktail is ready.

Recipes

With the help of whey protein, you can diversify and enrich the menu. Here are a few recipes available and useful for everyone. All components are coordinated with the fitness diet and at the same time are great for satisfying the desire to eat something sweet.

Helpful breakfast

Mix half a glass of milk and a quarter of a glass of yogurt. Add a mashed banana, a spoonful of honey and a measuring spoon of protein.

Berry cocktail

Half a cup of berry mixture (fresh or frozen) mixed with a quarter cup of yogurt. Add half a glass of juice and a spoonful of protein.

Chocolate cocktail

Two tablespoons of peanut butter mixed with a banana. Add half a cup of milk and a spoonful of protein. If desired, dilute with water.

The key to muscle growth and good health is whey protein concentrate. Moscow and other Russian cities offer a wide range of this product. Which of the proposed options to buy, choose you.