Wanting to be healthy and physically developed, most people include not only exercise in their routine, but also review their own eating habits. Regular food cannot always provide the body of a person who has begun to actively train with the necessary amount of nutrients and valuable substances. The deficiency can be covered by taking various supplements, among which whey protein is the most popular.
It is quite difficult for a person who has never exercised regularly to navigate the variety of special foods and make a choice in favor of a specific product. Not everyone understands why to use such supplements, what they are, and what benefits they bring. To understand this issue, it is necessary to study the composition and effect of this sports nutrition on the body of someone who exercises both in the gym and at home.
What is whey protein?
This is a sports nutrition that contains protein. It is extracted from the whey by filtration and then dried. This nutrient contains special amino acids. When they enter the digestive system, they contribute to the restoration of various tissues.
There are twelve amino acids in total. They are divided into replaceable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. Whey protein contains exactly this. Complete protein is found in fish, meat, eggs, and dairy products.
The high demand and popularity of whey protein is due to the safety and health benefits of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.
The benefits of the supplement are as follows:
- amino acids included in the composition are building materials for maintaining and increasing muscle mass;
- stimulates the production of insulin, which exhibits excellent anabolic effects;
- reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
- Provides the necessary boost of energy during training.
Due to these four important properties, whey protein is consumed by many people who include sports in their daily schedule.
What does protein provide: choosing a supplement depending on your goals
Protein is a supplement to the basic diet, based on concentrated protein mixtures. Organically, it consists of amino acids linked by covalent bonds into a chain called a polypeptide.
Once in the digestive tract, polypeptides break down into individual amino acids, which enter the bloodstream and are then used for the synthesis of body proteins.
Protein is the main building material of muscle tissue. At the same time, amino acids, the building blocks of this material, are not deposited in the body. Normally, metabolic processes are balanced: the rate of protein synthesis and breakdown is the same. For muscle fiber growth to occur, the nitrogen balance must be positive: that is, the rate of synthesis must prevail over the rate of breakdown.
Nitrogen balance is the quantitative daily difference between the nitrogen entering the body with proteins and the amount of nitrogen excreted in feces and urine.
Protein sports supplements come in two types:
- Whole protein supplements : casein, whey protein, egg, soy and rarer types of supplements (hemp, pea protein);
- Amino acid complexes (BCAAs) and individual amino acids : glutamine, arginine, lysine, methionine, taurine, etc.
Types of proteins:
- Casein (milk protein) : the supplement is absorbed by the body for a long time, which prevents muscle catabolism during long breaks in eating nutritious food;
- Whey protein is a whey-based protein. The supplement is saturated with 8 essential amino acids, including BCAAs (branched chain amino acids: isoleucine, valine, leucine). Due to the high rate of absorption and complete composition, it is used before, after and during training to provide muscles with amino acids. Whey protein hydrolyzate has the highest protein concentration;
- Soy-based protein has low biological value and is rarely used by bodybuilders as an independent product (more often it is added to complex protein supplements);
- Egg protein is a supplement based on egg albumin. It has an average absorption rate and high biological value. By the way, egg powder is a product with 100% digestibility, its efficiency coefficient is 3.8, which is higher than that of cottage cheese (2.9) or whey (3.2). The low demand for albumin protein is due to its high cost;
- Complete protein is a combination of different types of protein supplements. Most often, it is a mixture of whey and casein proteins; combinations of “casein + whey + egg white” and “whey isolate + soy protein” are also acceptable. The product has a complex effect: fast proteins provide a high concentration of amino acids in the muscles immediately after consumption, and casein and albumin transform protein breakdown into a long-term process, providing the muscles with long-term nutrition.
Whey Protein
The choice and rules for taking a protein supplement depend entirely on the task at hand: maintaining existing athletic shape, gaining muscle mass or losing weight.
- Casein and egg protein are recommended to be taken before bed and before long training in order to ensure an uninterrupted supply of amino acids to the muscles;
- Whey supplements are taken before and after workouts, and also as a complete meal (this approach is usually used when dieting). Whey supplements are divided into: protein concentrate (from 70% protein), whey protein isolate (from 90%) and whey hydrolysate (98% or more). On a strict diet, it is preferable to use whey isolate and hydrolyzate: they are lower in calories and more concentrated.
- Combined protein powder can be taken for any purpose.
For effective muscle growth and rapid recovery, it is necessary to consume any protein: both as part of regular food and in protein supplements.
The benefits and harms of whey protein
The value of whey protein is not limited to its benefits for achieving specific athletic goals. Of course, the supplement is most often taken to gain muscle mass or lose weight, but it also has other positive effects. Regular consumption of whey protein strengthens the body's protective functions and increases the concentration of glutathione, one of the most important antioxidants for the body.
For people who actively exercise, the supplement makes their muscles more powerful. Taking whey protein at the end of each workout helps muscle fibers and tissues recover faster. In addition, complete proteins reduce both neutral fat and “bad” cholesterol. The main thing is to observe moderation.
Uncontrolled and improper intake of protein can negatively affect the state of the cardiovascular system. People with kidney problems are not recommended to take this supplement. Protein compounds are broken down under the influence of enzymes.
The more protein that enters the digestive system, the more enzymes are required. If enzymes are present in insufficient quantities, there is a high likelihood of developing flatulence and pain. This explains the fact that these enzymes are present in high-quality whey proteins.
You should not start taking sports nutrition without first consulting a specialist. This applies to absolutely any supplement, including whey protein.
Post-workout protein – which one is better?
Sports nutrition > Library > Post-workout protein – which is best?
Whey is a quickly digested protein found in milk. Casein is a slow-digesting protein that is also obtained from milk. Which one, or which combination of them, is best for building muscle after strength training? A study published in the International Journal of Sport Nutrition and Exercise Metabolism used three different tests with experienced weightlifters enrolled in a 9-week endurance training program.
After each workout, subjects received a protein shake with only whey protein, half whey and half casein, or 20 percent whey and 80 percent casein. Body and strength measurements taken before and after the 9-week program showed similar increases across all groups. The only difference was in blood tests, which showed higher leucine bioavailability after consuming the 50 percent whey shake. Leucine is one of three branched chain amino acids (BCAAs).
Whey proteinSee all whey proteins
Maxler
Maxler 100% Golden Whey 2.27 kg RUR 3,492 Servings: 69 Price per serving: 50.61 rub.
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Optimum Nutrition
Optimum Nutrition 100% Whey Gold Standard 2.27 kg RUB 4,850 Servings: 77 Price per serving: 62.99 rub.
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Ultimate Nutrition
Ultimate Nutrition 100% Prostar Whey Protein 2390 g RUB 3,692 Servings: 80 Price per serving: 46.15 rub.
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QNT
QNT Protein Shake 500 ml 340 rub. Servings: 1 Serving price: 340.00 rub.
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CaseinSee all caseins
Optimum Nutrition
Optimum Nutrition 100% Casein Gold Standard 1818 g RUB 4,892 Servings: 56 Price per serving: 87.36 rub.
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LevelUp
LevelUp 100% Casein 2270 g RUB 3,160 Servings: 65 Price per serving: 48.62 rub.
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QNT
QNT Casein Protein 908 g RUB 2,298 Servings: 45 Price per serving: 51.07 rub.
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VP laboratory
VP laboratory 100% Platinum Casein Vplab 908 g RUB 2,990 Servings: 30 Price per serving: 99.67 rub.
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BCAASee all BCAA
Ultimate Nutrition
Ultimate Nutrition BCAA 12000 Powder 457 g RUB 1,592 Servings: 60 Price per serving: 26.53 rub.
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Optimum Nutrition
Optimum Nutrition BCAA 5000 Powder 336 g RUB 2,089 Servings: 40 Price per serving: 52.23 rub.
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Modern Sports Nutrition
Modern Sports Nutrition Modern BCAA Plus 535 g RUB 2,490 Servings: 30 Price per serving: 83.00 rub.
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BSN
BSN Amino X 1010 g 3,176 rub. Servings: 70 Price per serving: 45.37 rub.
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Protein Selection
Today, many companies produce whey protein. They differ in both cost and composition. Each variety has its own characteristic properties. They must be taken into account. Therefore, when deciding to introduce this or that additive into your diet, you should first become more familiar with the features of the product. When choosing a protein, be sure to take into account whether it contains lactose, flavorings, sweeteners, fats, and how much protein it contains.
Whey protein is divided into four types. Classification depends on protein processing and filtration. Consequently, its percentage is determined by the type of additive:
- Concentrate. Contains the least protein, which averages about 55-89%. The rest of the composition is represented by various beneficial peptides, fats, and lactose. Its cost is usually lower than other varieties.
- Isolate. Contains about 90% protein. The concentration of lactose and fats is minimal. The supplement is distinguished by its high content of useful substances. The cost of this sports nutrition is much higher than the concentrate.
- Hydrolyzate. It consists almost entirely of protein (99%), which is an undeniable advantage and makes the supplement expensive. It has only one drawback - the taste is not very pleasant.
- Whey multi-component protein. Obtained by mixing concentrate with isolate. The exact percentage depends on the manufacturer. Along with protein, it contains vitamins and microelements.
Often, a person who starts using whey protein experiences problems with the digestive system. This reaction is based on the characteristics of the body. This is due to the fact that the additive contains lactose. Its processing requires lactase, a special enzyme, the production of which in the body stops between the ages of 15 and 20 years.
Thus, by diluting the mixture with milk, a highly concentrated portion of lactose is obtained. And if, when drinking a glass of milk, a person usually does not have any digestive problems, then together with a complete protein they may arise. Therefore, when purchasing a supplement, you should always pay attention to the lactose content. It is completely absent in the isolate. This explains the better absorption of this supplement. The combination of concentrate and isolate is well tolerated. There are exceptions, but quite rarely.
Biologically active substances are present in large quantities in the concentrate, and in small quantities in the isolate. They are completely absent from the hydrolyzate. In addition to protein, protein mixtures contain minerals, immunoglobulin, and vitamins.
Why is protein good for building muscle?
If you decide to build muscle mass, you need to do two things: train your muscles through exercise (such as lifting weights) and consume enough calories and protein to repair and grow muscle tissue.1
Strength training causes microtears to form in muscle tissue, and consuming protein, which breaks down into amino acids, helps repair these tears.
Our muscles are constantly in a state of breakdown and repair, and having enough protein in the diet is critical to ensure that repair (anabolism) prevails over breakdown (catabolism).
Protein powder is an excellent source of the fuel needed for muscle growth. Firstly, it is easy to use - you just need to mix it with water. Secondly, it’s convenient to take it with you to the gym; you can simply keep the package in your sports bag or at your workplace. Many types of protein blends contain all the essential amino acids that the body needs for muscle recovery.
Often after a workout, you need to quickly energize your body to help your muscles grow in the next 24 hours. The best and simplest solution is protein powder that can easily fit into any lifestyle.
Protein not only helps muscles grow after a workout, it also prevents muscle loss, whether caused by insufficient calorie intake or aging.1 So your muscles can benefit from protein powder even on rest days.
How to take whey protein correctly
The required amount of the mixture is diluted either in low-fat milk or in water. Mix everything thoroughly with a shaker. Do not use hot water. It causes the protein to simply fold. The regimen for taking the supplement is completely determined by the goal that a person sets for himself:
For gaining muscle mass
To increase volume, for every kilogram of your own weight per day you need to consume at least two grams of protein. It is quite difficult to obtain such an amount of protein from simple foods, which is why they take supplements.
It is best to consume protein half an hour before classes. This time is enough for its full assimilation. There is no clear opinion on taking the supplement after training. However, given that stress does not allow the digestive system to work at one hundred percent, it should be understood that the body is simply not able to immediately absorb complete protein.
The isolate can be drunk 30-60 minutes after completing classes. Immediately after the end of the workout, it is permissible to take only hydrolyzate.
For weight loss
Whey protein should be treated as a nutritional supplement, not a weight loss aid. This sports nutrition for weight loss should be taken as a replacement for the main meal. It is best to drink a protein shake instead of dinner or before meals, but significantly reducing the subsequent portion of food.
Those who want to lose weight should also avoid the concentrate during the drying period. It contains carbohydrates and fats. The hydrolyzate is absorbed too quickly, causing a surge in insulin, which awakens the appetite. The ideal choice would be isolate.
It is not advisable to take the supplement as a supplement to the main diet, as this will lead to weight gain due to:
- enhancing the production of insulin, which can convert glucose into fat;
- calorie content, which is quite high even in one serving of a protein shake;
- reducing the production of hormones that help break down fat deposits.
It is also impossible to switch exclusively to whey protein, replacing whole foods with the additive. It's bad for your health.
People who are gaining weight or losing weight should not take more than 30 grams of protein at a time. This amount is simply not digestible. You should drink the cocktail three to five times a day. The first dose must be taken shortly after waking up, which allows you to gain strength, energy, and protect your muscles from catabolism.
Whey protein is not the only source of complete protein. Its amount in meat protein reaches 18%. It is impossible to completely switch to such food, since almost a third of it is fat. Trying to get protein solely from one food will not be beneficial. You need to eat balanced. It is recommended to consume not only meat, but also cereals, as well as eggs (one contains 10 grams of protein). Protein shakes are taken to compensate for protein deficiency.
Types of Protein Powder
Whey Protein
It's no coincidence that whey protein is the most common protein powder on the market. There are several types of whey protein that undergo varying degrees of processing. It is absorbed relatively quickly. The most common form is whey concentrate, which is the least purified version.
Impact Whey Protein is an excellent whey concentrate that comes in over forty flavors. Impact Whey Protein contains 21 grams of protein per 103-calorie serving. The product is delicious on its own, but it can also be added to a smoothie or cocktail to make your drink thicker and richer.
Whey isolate is a more refined protein powder that contains more protein per serving. It is fat-free and almost carbohydrate-free.
Impact Whey Isolate contains 23 grams of protein and only 93 calories per serving. As you can see, this is a great option for those who are watching their calorie intake while looking to maintain or gain muscle. This product also comes in several different flavors.
Hydrolyzed whey protein is further purified and broken down into smaller chains of amino acids, making it more quickly absorbed by the body. One serving contains 113 calories and 24 g of protein. This product is a great solution when you need to quickly recover after a workout.
Just like whey isolate, the product is more purified, which can make it a little more expensive than whey concentrate.
Whey protein blends provide the best benefits of all three types of whey: hydrolyzed whey is absorbed quickly, purified isolate contains even more protein, and concentrate is absorbed over a longer period of time.
THE Whey and THE Whey+ from Myprotein are specifically designed for athletes who want to get the maximum benefit from their protein powder without having to figure out exactly how much and when to take different types of protein every day.
Casein
Casein is another milk protein that digests slowly, thereby helping muscles absorb available amino acids within 24 hours.1
Whey protein is great to take immediately after a workout, while casein is ideal when you need to help your muscles recover over a longer period of time.
Many people take casein at night, as part of a protein shake, and during sleep, the muscles receive the necessary amino acids and are restored. Slow-Release Casein is a slow-release amino acid product from Myprotein. One serving, which has an energy value of 105 calories, contains 25 g of protein. If you've never taken casein before, try taking it later in the day and see how your muscles react.
Soy and other plant proteins
Soy is one of the most common sources of protein—an excellent solution for those avoiding animal products. It is used to make a delicious protein powder.
Soybeans are high in protein, and Myprotein's soy protein isolate powder is also low in fat and sugar. With its help, vegetarian and vegan athletes can get the required portion of protein. One serving of the product contains only 116 calories, while you get 27 g of protein. This is a fairly high number.
Other plant-based protein powders include brown rice, peas, hemp and beans. Multi-plant protein blends, such as Myprotein's Vegan Protein Complete, combine the power of multiple plant proteins. One such product can provide the body with all the essential amino acids.
By choosing one of these mixtures, you will provide your muscles with the necessary building material, the so-called building blocks from which muscles are built, and will not disrupt your plant-based diet. These building blocks are amino acids, which have been proven in research to help build muscle mass. One serving of Vegan Protein Complete (110 kcal) provides 22 g of protein. And this at a very affordable price.
Vegan Protein Blends
Typically, when we think of protein, meat or other animal products come to mind. However, there are many effective plant-based protein powders on the market. If you want to purchase a plant-based alternative to Impact Whey Protein, then soy protein isolate is your best choice.
It is not for nothing that soy protein has gained popularity and is widely used. Soybeans are one of the foods with the highest concentration of protein. This fact makes them an excellent source for making vegan protein powder.
Soybeans themselves contain some fat and carbohydrates. However, soy protein isolate is low in fat and sugar, providing just the protein you need for muscle growth.
Conclusion
If you want to build muscle, you must fuel your body properly. Providing your body with the right healthy foods is the first step to building muscle mass. However, the keys to growth are muscle contraction during exercise and sufficient protein to repair it. If you're looking to find a protein powder for yourself, there are plenty of good options. Choose a product based on your goals and dietary preferences.
Translation: Farida Seidova
Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.
How much does whey protein cost?
The price is determined by the degree of purification, quality of taste, and brand. The cost does not always correspond to the quality, since sometimes you have to overpay for a well-known name of the manufacturer. The range of tastes also plays a significant role. On average, a kilogram package will cost between $24-26. If the cost is too low, then the likelihood that the quality matches the price is high.
Protein for weight loss
You should use protein for weight loss very carefully. They can replace one or more meals. After all, after drinking 200 ml of the drink, you will not feel hungry for 3-4 hours. When losing extra pounds, you should never drink protein during meals. This may have the opposite effect. If you have had a snack, wait 45-55 minutes before taking protein.
Are there any other reasons to consume protein while losing weight? Of course have.
If you are on a diet, you naturally reduce the amount of food you consume, which can lead to a lack of protein, and the body begins to borrow it from the muscles, which leads to their sagging, nails begin to peel, hair splits and breaks, and the skeletal system becomes thinner.
The low caloric content of proteins and high energy costs for its processing lead to a significant reduction in fat mass. After all, the body will borrow a lack of calories from existing fat reserves.
The best time to consume proteins for the purpose of losing weight is 1.5-2 hours before the start of a workout, preferably if it is active aerobic exercise.
If you stay somewhere during the day, then without harm to your appearance and health, you can have a snack with a protein bar, washing it down with enough water.
Today there is a wide range of this product on sale. You can choose a dessert to suit every taste. Below we will talk about the types of protein, so when choosing a bar or any other protein product, pay attention to the type of protein used. The cost of the dessert depends on this.
