1. WHAT ARE THE WHEY PROTEIN?
The whey protein (the English name of whey protein) is the ultimate source of protein. Of all the available protein sources these represent the best quality. They are a rich source of branched-chain mminoacids (BCAA) and contain more than any food.
Whey proteins are one of two types of protein from milk (the others are caseins). They are produced through the process of converting milk into cheese, of which I am a by-product.
These proteins can not be found in any food, only in the form of powdered supplements, protein bars and some beverages. However, there are some foods with higher levels of protein. Some of the most common:
* Lean red meat (20% protein)
* Chicken and turkey (20% protein)
* Fish (20% Protein)
* Eggs (6.8% protein)
* Cheese (10-30% protein, but with high fat content)
2. WHAT KIND OF WHEY PROTEIN EXIST AND WHAT OBJECTIVES ARE USED?
There are 2 types of whey protein and one more that includes a set of previous ones:
Whey protein isolate – The purest form of whey protein.
Whey Protein concentrate – they are not as good as the isolates, and the fat and lactose content are slightly higher.
Whey Protein Blend – is a mixture of whey protein isolates and concentrates.
Isolated whey proteins are the purest form of these proteins. The isolates are processed by eliminating fats and lactose. Generally, whey protein isolates are pure at 90% or more.
Whey protein concentrates contain few fats and have a high biological value, they are made up of 75% pure proteins.
Whey protein supplements are generally classified into 3 categories (as we have previously reported): Whey protein isolates, whey protein concentrate and mixture. Concentrates are the most economical whey proteins, and they are the ones that contain the highest fat and lactose values. The isolates contain the greatest amount of protein per dose and do not contain carbohydrates, lactose or fats. They are generally more expensive than concentrated proteins.
Finally, there are whey protein mixtures. As the name suggests, they are supplements that combine isolated and concentrated whey proteins, giving rise to a high quality product (which has a very good amino acid profile), at a price that is quite accessible to consumers.
3. WHAT ARE THE EFFECTS OF THE WHEY PROTEIN?
Whey proteins are certainly superior to other forms of protein. They provide the body with a perfect amino acid profile for muscle building, strength and recovery. All bodybuilders and professional athletes are well aware of the importance of using whey protein supplements to help muscle development, strength and accelerate post-workout recovery.
Whey protein is rapidly digested by the body, which means that they can always be present when they are needed! Whey protein supplements play a very important role when we talk about post-workout nutrition, when the body is in a catabolic state and needs protein.
In addition to the benefits of muscle building and recovery, whey proteins also work as antioxidants that strengthen the immune system. Scientific studies show that frequent supplementation with whey protein promotes a strong immune system.
Effects of whey protein on performance:
* Increased lean muscle mass;
* Decreased muscle recovery time;
* Reduction of muscle catabolism after training;
* Increased basal metabolic rate.
4. COMPARATIVE BIOLOGICAL VALUE WITH OTHER SOURCES OF PROTEINS
The biological value, or VB, is the measure of effectiveness of proteins and of the way they are absorbed and used by the organism – the higher this value, the greater the effectiveness. It is a common comparison in the world of bodybuilding, used to classify whey proteins. For example, egg proteins have a biological value of 100, while beef has a VB of about 75. However, the biological value of whey protein can exceed 170.
Whey protein isolates are those with the highest bioavailability compared to all other whey sources, normally 30-60% more than concentrated ones.
5. WHO CAN BENEFIT FROM WHEY PROTEIN?
Whey proteins are used by bodybuilders and athletes all over the world to increase muscle mass. Despite everything, as confirmed by scientific studies, whey proteins are also used for other purposes. For example: to lose weight; in the treatment against cancer; in the treatment of wounds. Virtually everyone can, in some way, benefit from whey protein.
People who need higher levels of protein are those who benefit most from the use of whey protein. They are indicated for:
* Bodybuilders and athletes who practice strength training
* Athletes who train resistance
* For those who want to lose weight
* Beginning in strength training
* Team sports athletes