The use of protein supplement in sports supplementation is a fairly common phenomenon. Trainers use this type of nutritional amenities to not only make it easier to maintain their diet, but also give themselves a certain advantage in the most sensitive periods of the training day, that is, the period of training. Typically, trainers use protein based whey proteins.
So what is whey protein?
Whey protein is a product of animal origin that is obtained from milk. Writing in more detail, it is an isolated protein component that is contained in whey. Whey, in turn, is a liquid that is produced in the production of cheeses. By subjecting the whey to a technological process, which consists in passing it through specialized membranes, we get a concentrated protein product, which has been given the abbreviation WPC. This means that the protein contained in the nutrient is a product of natural origin from cow’s milk.
As mentioned earlier, the basic form of protein supplement is WPC. The abbreviation comes from the English name Whey Protein Concentrate, which means whey protein concentrate. It is characterized by a high biological value, its digestibility is very large, so it does not cause digestive problems allowing fast concentration of amino acids in the bloodstream. However, we can distinguish two forms of whey proteins on the market.
Whey protein isolate as well as whey protein hydrolyzate. WPI, or Whey Protein Isolate, is a product similar to WPC, but it has a slightly more concentrated amount of protein per 100g of powder and less carbohydrates and fats. This means that WPI is a product more purified from additional protein components, which is a good option for people who have problems with, for example, lactose. The third fraction of protein supplement is WPH, or Whey Protein Hydrolysate. The hydrolyzate differs a bit more than its predecessors because it has chopped protein chains into shorter polypeptides, so that its digestion should also be faster and easier. WPH usually use world-class athletes, where every detail of supplementation plays a significant role in their results.
Is whey protein healthy and can it hurt?
Analyzing the composition of protein supplements, we will quickly find out that apart from protein, carbohydrates and fats, there is nothing in it that could have a negative effect on our body. Sometimes we only meet with opinions that a protein based supplement based on WPC can cause digestive discomfort in people who do not digest lactose. It is true. Nutrient with a significant amount of lactose in people who are allergic to its addition in foods can cause a loading effect on the digestive system. The solution is to use the WPI or WPH factions, which have a significantly reduced amount of carbohydrates, and consequently milk sugar – lactose.
There is another fact behind the protein supplement. Namely, quite common and massive addition to dairy products or sports drinks. At present, protein yogurts or bars are quite common in stores. Manufacturers consciously use this type of treatment to increase the nutritional value of products and contribute to their health-enhancing activities.
To sum up, protein supplements are a healthy product that does not harm our body.
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Is whey protein more suitable for reduction or mass?
Quite often, we encounter these types of questions, and the answer seems to be quite simple. However, to understand the problem closer, we must realize that the WPC based protein supplement is nothing more than a protein similar to the one you eat with meat for dinner. This means that it is a product that contributes to supplementing your diet with proteins. Returning to the merits, the use of protein supplement will be justified and during fat mass reduction as well as during muscle mass building. Everything will depend on whether there are dietary deficiencies in your diet. However, in the context of weight loss, whey protein seems to be a very useful support, which will not only support the maintenance of the diet, but also allow to speed up the effects of the reduction. The amount of protein during weight loss should be increased to about 2.3 g per 1 kg of body weight, thanks to which sometimes the use of nutrient is sometimes necessary to cover the dietary needs. What’s more, the taste of protein itself will be a good option if you want to drink something sweet. Conditioner perfectly replaces our favorite dessert, and if you add it to the fruit can be a great alternative to desserts served in cafes.
What effects can we expect from using a conditioner?
The effectiveness of using a protein supplement depends mainly on two factors. The first of these is our total diet. This means that the nutrient will be considered in the context of supplementing the diet with a macro nutrient. The second factor is the time of using this type of product. Whey protein due to its digestibility, high biological value, abundance in amino acids, is a great choice when talking about a post-workout meal. This means that the use of whey protein is a much better option for a meal after training than a conventional meal. The effectiveness of protein supplementation in this period will be a good option to use an anabolic window and provide what your body needs.
What to follow when choosing whey protein?
Currently, looking at the dietary supplements market, most manufacturers ensure that their protein products are rich in EAA amino acids, and keep the percentage composition of protein with what they declare on the label. So we can focus on such features as solubility or taste. Currently, a good quality protein will be known after it is in the instant version, so its solubility is exemplary. Times, when after mixing the supplement we had foam for half a meter, or if there were any lumps of water or a residue on the bottom of the dish, we have long ago behind. The second aspect, or the taste of protein, should please us. This means that its drinking should be associated with pleasure on the pattern of the eaten dessert.
Or maybe whey instead of whey protein?
Quite often dishonest sellers of dietary supplements try to sell dried whey as a protein product for athletes. Unfortunately, when we look at the composition of this type of products, we will quickly see a huge difference. Dried whey is a product based on lactose, as the main ingredient, but with a small proportion of protein. We should avoid this type of dairy waste unless we are not interested in building muscle mass and building fat. In addition, the dried whey will be very troublesome for the digestive system, resulting in significant digestive discomfort.
How to use protein?
When it comes to the practical use of protein supplement in the context of the time of day, there are no restrictions here. We can use a diet supplement of this type whenever we feel like it. However, looking at our training day, the best time to include protein in the diet is the period after training, which is related to the fact that an anabolic window is present. As for the amount of supplement used, we need to use about 40 g of powder to make the product work. This means that this amount will be adequate to provide the protein necessary to stimulate the so-called leucine threshold directly responsible for muscle anabolism.
Check also: WPC – whey protein concentrate