Duel! Isolate vs protein concentrate

Whey is a by-product of the cheese making process. Whey protein is one of the complete proteins containing all essential exogenous amino acids. Our article aims to present two of the most popular forms of this supplement – concentrate and isolate. If you want to find out which protein is more beneficial for you, then I invite you to read the following text.

 

  1. What is a whey protein concentrate?

Whey Protein Concentrate determines whey concentrate milk protein obtained by micro or ultrafiltration.

A characteristic feature is the large amount of exogenous amino acids which affects the high nutritional value of the preparation. It usually comes in

– 65 to 80% of protein,

– 3 to 8% carbohydrates (lactose),

– 2 to 6% fat.

Whey concentrates also have bioactive ingredients as ß-lactoglobulin, transferrin, proteasopeptons or immunoglobulins. These compounds are a kind of storage for the reserve amount of vitamin A or iron. Another important feature is the digestibility and very good taste of the concentrate. This is argued by the fact that this type of protein can be used not only during advanced training, but also as an addition to eaten meals to supplement nutritional values.

 

  1. Concentrate of whey protein – dosage

The dosage of the concentrate, as in the case of other supplements, is strictly dependent on the user himself. The main determinant is the individual demand for the product and the lifestyle it represents (daily energy expenditure, type of physical activity and its frequency).

The general guidelines for using whey protein look as follows

– a daily dose of 0.8 g / kg body weight should be used by people who do not exercise any physical activity and have no intention of affecting their body structure,

– a daily dose of 1.5 to 2.2 g / kg body weight is intended for athletes or very physically active people.

 

  1. Opinions

Research from the University of Wisconsin confirms that regular use of whey concentrate reduces the incidence of colon cancer more effectively than similar casein supplementation. What is more, the range of the tumor itself was much lower than in the other two research groups.

Other tests also speak for the anti-cancer character of WPC in which the results were surprising. It turns out that the systematic intake of whey concentrate has reduced the incidence of tumors in mammary glands of rats, rather than in the case of soy-based or casein-based products.

 

  1. Operation

The basic idea of using protein supplements in a sports diet is to build muscle mass. Muscle growth is addicted on the type of protein supplied to the body. Whey protein is considered one of the most nutritious proteins and is the core of every athlete’s diet.

Physical effort and increased energy expenditure of the body leads to increased demand for all nutrients.

Moreover, physical activity contributes to the beginning of catabolic processes that are detrimental to the muscular system. Whey protein taken before training inhibits these reactions, increases training efficiency (exacerbating anabolic processes) and reduces post-workout fatigue.

 

  1. Absorption time

Supplements based on whey concentrates are usually counted for products with medium absorption time. The duration of absorption of nutritional value from this preparation is conditioned by the presence of fiber, carbohydrates and fats in the composition. The estimated time of absorption of a substance by the human body is from 1 to 3 hours.

 

  1. When to use a protein concentrate?

In the context of sports activity, concentrates are used primarily in the period of building muscle mass. contained carbohydrates and fats in them are an excellent source of nutrients to create a strong muscular corset.

They can also be used in reduction periods, however it should be use them with caution. The higher content of the above-mentioned energy compounds and (often) occurring sweeteners may prove to be an additional difficulty during slimming.

It is assumed that protein concentrates should be used 30 minutes before and after the planned training.

In both cases, this application is argued inhibition of harmful catabolic reactions.

 

  1. What is a whey protein isolate?

Whey Protein Isolate is another form of the previously described concentrate. This preparation is obtained through a more advanced method – microfiltration of cross flow which runs at low temperature. It prevents the destruction of valuable and bioactive components.

What sets the isolate apart from the concentrate above all is the composition.

In isolates we will meet with the higher content of the protein itself (from 85 to 90%) and the accompanying exogenous amino acids. In addition, an important point is the reduced content of carbohydrates (from 0 to 3%) and fat (1-3%).

The process of digesting this form of protein is even more efficient, which determines the faster presence of amino acids in the blood. It is also worth adding that the solubility of this protein supplement is much better than concentrates. The difference also appears in the price – preparations containing the isolate they are usually 30% more expensive than products equipped with concentrate.

 

  1. Whey protein isolate – dosage

The dosage of the isolate, as in the case of other supplements, is dictated by the individual need for the product and the lifestyle we conduct (daily energy expenditure, type of physical activity and its frequency).

The general guidelines for using whey protein look as follows

– a daily dose of 0.8 g / kg body weight should be used by people who do not exercise any physical activity and have no intention of affecting their body structure,

– a daily dose of 1.5 to 2.2 g / kg body weight is intended for athletes or very physically active people.

 

  1. Reviews

Studies on the effect of whey isolate on the loss of excessive body weight show the following results. In the group of people taking a portion 60 g of the product per day has been reported to reduce the body’s ability for sugar storage, lower concentration of cortisol and enhanced feeling of satiety.

Other and newer reports from the world of science prove about the proreductive character of isolates. The research group accepted a portion (10 g) of the supplement 20 minutes before breakfast and a meal.

In turn, the control group used intravenously maltodextrin and diet with limited calorific value. The results show that after a 12-week treatment, the control group noted a 6.1% fat reduction and a significantly smaller decrease in lean body mass.

 

  1. Application

The basic purpose of the isolate, as well as any protein supplement, is to supplement the protein deficiencies in the diet. Research shows that protein shakes can be successfully used by people who, for reasons other than themselves, have limited access to this nutrient (eg disease, milk intolerance, digestive problems).

Protein supplements based on whey isolate very well find themselves as a source of fast-absorbed proteins in the diet of athletes.

What’s more, the composition of “poor” carbohydrates and fats, as well as additional substances, allows treating the isolate as a low-calorie injection of nutritional value.

A low content of sweeteners will be an advantage for people in the period of weight loss and reduction. A big plus is (usually) the delicate taste of nutrients and easier digestion, which is a big advantage for people with gastric problems.

 

  1. Side effects

Adverse symptoms resulting from the use of whey protein are caused by allergy to this product. Another reason may be too high doses of the preparation in relation to the demand, which determines the proper functioning of our body.

Symptoms of abnormal supplementation may be

– stomach pain,

– stomach cramps,

– reduced appetite,

– tiredness,

– nausea.

Too long supplementation (without any breaks) of excessive protein supply may lead to a load on the kidneys and liver. The consequence of these pathologies are heart disease, hypertension and digestive problems.

 

  1. How to use whey protein isolate?

Supplementation with a conditioner using a whey protein isolate should take place at a given time. Recommended time to use this preparation is the moment before training and immediately after physical exercise.

It is conditioned by very fast absorption time, in a relationship with what the effectiveness of the operation will be the greatest. This will prevent not only catabolism, which has been mentioned many times before, but will allow the full use of high-quality protein and exogenous amino acids.

 

  1. Whey protein isolate and whey protein concentrate – verdict

Both the isolate and the whey protein concentrate are a good source of easily digestible milk proteins. Protein isolates are more beneficial due to the shorter absorption time and the higher content of protein itself in the protein. The reduced content of additional substances will be an unquestionable advantage for people struggling with excessive weight and those who value high quality supplements.

However, whey concentrates are recommended for people whose goal is primarily to build muscle mass. A larger amount of carbohydrates and fats will be an additional advantage for the newly formed muscle tissue. What’s more, their price is definitely lower than isolates, so if you want to save money on other supplements, then decide on this conditioner.

 

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