All You Need To Know About Whey Protein
Whey protein - what is it? The biggest selling nutritional supplements for strength athletes and bodybuilders is whey protein. It is often suggested that you include a whey protein shake in your meal plans each day. With all the different variations, what do you need to look for when selecting whey protein? During the nineties, whey protein's popularity grew. At the time egg protein had the majority of the market place but whey protein changed that. The reason was that much research and studies indicated whey protein was superior when it came to protein synthesis, over the older egg protein.
Why is whey good to include in my diet? * Whey has a high biological value which refers to how much actual protein from food is absorbed and retained by the body. * Whey contains all of the nine essential amino acids (EAAs - indispensible amino acids). * Whey is high in the three branched chain amino acids (BCAAs) - leucine, isoleucine and valine, all of which are essential for muscle growth and repair.
How quickly is this protein absorbed? Due to the shorter chain amino acids in whey protein, they tend to be absorbed and digested very quickly This can be an advantage, particularly when protein is in high demand, typically post workout, for example. Absorption rates for the different classes of protein supplements are as follows: WPH: 15mins, WPI: 30mins, WPC: 1hour
What are the different classes of protein available? Whey Protein Concentrate (WPC): The first filtration process in the production of whey protein is ultra-filtration, where the protein is separated from the fat and lactose in milk through a porous membrane. Most WPC which are popular on the market are generally 68-80% protein. Although WPC isn't the purest protein because it's less processed. It is still a very high quality protein powder, just with the presence of some fat and carbohydrate which will be perfectly adequate for a recreational trainer. One benefit of WPC is that the less processing, means that most of the beneficial whey protein fractions are still undamaged. Also it's generally less expensive than whey protein isolate or hydrolysate.
Whey Protein Isolate (WPI): WPI has undergone even more processing and filtering; therefore it's purer than WPC. This gives formulas which are 85-95% protein, and WPI can be a good choice for a strict diet if you're wanting a low fat and/or carb intake. It would also be a better choice for diabetics and for those with more severe lactose intolerance.
WPH (Whey Protein Hydrolysate): When Whey Concentrate or Isolate go through a hydrolysis process, Whey Protein Hydrolysate is produced. When the longer protein chains present in Whey Protein are broken down, smaller peptides are produced . Whey protein already has short peptides, but the hydrolysis process makes them even shorter. The manufacturers call this 'pre-digesting' the protein before consumption. Having the protein this way makes it easier on the digestive system, it is absorbed into the body at a quicker rate. Whey Protein Hydrolysate comes at a cost and will be more expensive than the previous two proteins but it is often described as the best post-workout protein a bodybuilder can take. The reason for this is that the body absorbs it very quickly - perfect for post-workout when the body is crying out for protein. It's rapid absorption rate is due to it having been more digested than the other whey proteins.
Which Protein Powder should I choose? With the huge range of different protein powders and brands available on supplement store shelves, it can be confusing. You have to consider the aspects which are important to you as an individual. Price may be the overwhelming factor, and if this is the case, WPC will be perfectly adequate and does the job very well.
The introduction of whey was definitely a revolution in sports nutrition. There are other proteins such as egg, casein and soya. Different types of meat have their own benefits too. Some users blend the different types of proteins into their diet which can be very useful. Casein is a slowly digested protein that is absorbed into the body providing a steady supply of amino acids for a number of hours. Using Casein could be ideal to prevent muscle breakdown during the fasting period overnight.
There are a number of factors that come into play in our quest to grow stronger muscles. In the grand scheme of things, does a slightly quicker absorption of protein or having a few milligrams more of a particular amino acid really make that much difference? A healthy diet and hard training is surely more important? Protein intake from 'real food' has got to be more important than any whey protein. So taking this into consideration for the majority of us wanting to gain muscle to improve our physic and to shape up, a good quality WPC will often suffice. If you have a bigger wallet and believe that using a purer powder, WPH or WPI, will give you the edge over your competitors, then go for it, but for the rest of us, you need to consider whether it is worth the extra outlay.
Why is whey good to include in my diet? * Whey has a high biological value which refers to how much actual protein from food is absorbed and retained by the body. * Whey contains all of the nine essential amino acids (EAAs - indispensible amino acids). * Whey is high in the three branched chain amino acids (BCAAs) - leucine, isoleucine and valine, all of which are essential for muscle growth and repair.
How quickly is this protein absorbed? Due to the shorter chain amino acids in whey protein, they tend to be absorbed and digested very quickly This can be an advantage, particularly when protein is in high demand, typically post workout, for example. Absorption rates for the different classes of protein supplements are as follows: WPH: 15mins, WPI: 30mins, WPC: 1hour
What are the different classes of protein available? Whey Protein Concentrate (WPC): The first filtration process in the production of whey protein is ultra-filtration, where the protein is separated from the fat and lactose in milk through a porous membrane. Most WPC which are popular on the market are generally 68-80% protein. Although WPC isn't the purest protein because it's less processed. It is still a very high quality protein powder, just with the presence of some fat and carbohydrate which will be perfectly adequate for a recreational trainer. One benefit of WPC is that the less processing, means that most of the beneficial whey protein fractions are still undamaged. Also it's generally less expensive than whey protein isolate or hydrolysate.
Whey Protein Isolate (WPI): WPI has undergone even more processing and filtering; therefore it's purer than WPC. This gives formulas which are 85-95% protein, and WPI can be a good choice for a strict diet if you're wanting a low fat and/or carb intake. It would also be a better choice for diabetics and for those with more severe lactose intolerance.
WPH (Whey Protein Hydrolysate): When Whey Concentrate or Isolate go through a hydrolysis process, Whey Protein Hydrolysate is produced. When the longer protein chains present in Whey Protein are broken down, smaller peptides are produced . Whey protein already has short peptides, but the hydrolysis process makes them even shorter. The manufacturers call this 'pre-digesting' the protein before consumption. Having the protein this way makes it easier on the digestive system, it is absorbed into the body at a quicker rate. Whey Protein Hydrolysate comes at a cost and will be more expensive than the previous two proteins but it is often described as the best post-workout protein a bodybuilder can take. The reason for this is that the body absorbs it very quickly - perfect for post-workout when the body is crying out for protein. It's rapid absorption rate is due to it having been more digested than the other whey proteins.
Which Protein Powder should I choose? With the huge range of different protein powders and brands available on supplement store shelves, it can be confusing. You have to consider the aspects which are important to you as an individual. Price may be the overwhelming factor, and if this is the case, WPC will be perfectly adequate and does the job very well.
The introduction of whey was definitely a revolution in sports nutrition. There are other proteins such as egg, casein and soya. Different types of meat have their own benefits too. Some users blend the different types of proteins into their diet which can be very useful. Casein is a slowly digested protein that is absorbed into the body providing a steady supply of amino acids for a number of hours. Using Casein could be ideal to prevent muscle breakdown during the fasting period overnight.
There are a number of factors that come into play in our quest to grow stronger muscles. In the grand scheme of things, does a slightly quicker absorption of protein or having a few milligrams more of a particular amino acid really make that much difference? A healthy diet and hard training is surely more important? Protein intake from 'real food' has got to be more important than any whey protein. So taking this into consideration for the majority of us wanting to gain muscle to improve our physic and to shape up, a good quality WPC will often suffice. If you have a bigger wallet and believe that using a purer powder, WPH or WPI, will give you the edge over your competitors, then go for it, but for the rest of us, you need to consider whether it is worth the extra outlay.
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