What is whey isolate and how to take it for weight loss

When starting the drying process, which many talk about as something supernatural and unattainable, it’s worth understanding the types of protein shakes. What is whey isolate and how to take it for weight loss. Why choose whey protein? Which one is better and what is the difference between whey isolate and concentrate? We will try to cover all these questions in this article.

When discussing the reasons for stopping weight loss on a diet, we can safely say that sometimes for a new stage in weight loss it is necessary to add protein foods.
But in order to get enough protein without increasing your daily calorie intake, you need to consume special purified and concentrated protein. This is the protein found in whey isolate. buy proven whey isolate produced in California ( California Gold Nutrition California Gold Nutrition ) here. Price approximately 856 rubles for 454 grams (15 servings)

Additionally, you need to add physical activity, before which you drink L-carnitine, which will help transport fat into the mitochondria. Here it will be processed into clean energy.

Whey isolate - what is it?

So, let's figure out what whey isolate is made from. It is obtained by processing milk. Whey, which is formed after milk has soured or curdled, is very useful. It is even sold in stores and is recommended for everyone who cares about their health. But many people don't like its taste. In addition, 100 grams contains about 0.9 g of protein, 10% fat and 74% carbohydrates. And you need to drink a lot of it to get the required amount of protein.

The difference between whey isolate is that when whey is purified, only the protein is extracted. But fat and carbohydrates are removed as much as possible. Therefore, 100 grams of isolate contains:

• 65-70 g protein;
• 1.6 g fat;
• 6.4 g carbohydrates;
• calorie content 352 kcal.

Depending on the degree of purification, the protein content can be up to 90-95%. And fat and carbohydrates are only 5-10%.

Why do they say that isolate is ideal for women?

Isolate is actively used for weight loss, but it is not the only means of solving the problem. The advantage of isolate is its rapid absorption. It is consumed immediately before training, unlike other types of supplements. Other types of proteins are no less effective, but each of them has its own characteristics. To improve appearance, you can use other types of protein, depending on the current task. Not all girls just want to lose weight. Many of them want to build muscle mass at the same time as getting rid of extra pounds.

Types of Whey Protein

A lot has already been written about the types of whey protein. Athletes know that the following are available for sale:

• concentrate;
• isolate;
• hydrolyzate.

What is the difference between whey isolate and concentrate, or whey protein and isolate? These questions are often asked by beginners.

The isolate has a deeper degree of purification and filtration. It is thoroughly cleaned from the presence of residual fat and carbohydrates. In addition, it is absorbed by the body much faster. See how the amount of protein per 100 g of product differs:

• the concentrate contains 65-70 g of protein;
• isolate - 75-85 g of protein;
• The hydrolyzed product contains up to 95 g of protein and is absorbed in minutes.

There are several types of whey protein: concentrate, isolate and hydrolysate. They differ in the degree of filtration and speed of absorption (absorbed on average in 20 minutes). In concentrate, on average, up to 85% protein, in isolate and hydrolyzate - up to 95%. The latter (hydrolysate) undergoes an additional hydrolysis procedure, which allows it to be absorbed even faster.

Benefits of protein isolate for weight loss

Everyone knows that to lose weight it is necessary to provide the body with a lack of calories through diet and exercise. But often muscle fibers go away along with fat reserves. During the diet, people give up milk, kefir, cottage cheese, yogurt, meat products and fish. A lack of protein negatively affects the general condition of the body.

So, to lose weight, you need to consume enough protein. The solution is special cocktails. The most popular is whey protein isolate. This is due to its affordability, as well as its production from natural raw materials, thanks to which it provides the body with all the necessary substances and amino acids that are lacking in the diet. Whey protein isolate is highly purified and contains over 80-90% protein.

It is produced by carefully filtering and purifying milk whey. This removes all related components. In order for a girl to receive a sufficient amount of protein, she should drink isolate all the time while losing weight. Unlike lipids and carbohydrates, protein does not accumulate into deposits and cellulite. Therefore, protein isolate is an integral part of effective weight loss. But we also shouldn’t forget about physical activity and a low-calorie, balanced diet.

Research shows that people lose weight more effectively if they supplement with protein in the form of instant protein powders rather than simply increasing their intake of protein-containing foods. Their amount should be calculated at about half of the total diet, the rest should still be obtained from food.

Experts and athletes recommend using protein isolate cocktails for weight loss. The benefits of this particular type of protein include:

• The body spends almost 30% more energy resources on processing and consuming protein than on carbohydrates and fats. So the calorie content of protein should be considered 3 g per 1 g of weight, and not 4.1 kcal. To digest protein, the body has to use up fat reserves. Costs increase by almost 40%. Therefore, fat deposits are actively reduced, going to the benefit of the body’s expenses.
• Protein helps not only to lose excess weight, but also to form a beautiful figure.
• Drinking protein isolate shakes helps reduce appetite, as the whey form keeps you full for a long time. It takes quite a long time to digest. Makes it possible to replace one of your meals with a protein shake.

• While losing weight, the condition of your nails, hair, and skin improves. Protein is a building material for all processes and tissues in the body.
• The protein isolate breaks down quite quickly when it enters the stomach, so all the beneficial substances disperse throughout the body within half an hour. This is very productive when losing weight.
• Whey protein isolate contains virtually no carbohydrates, lipids, or lactose. This is an ideal option for weight loss. Regular protein foods are high in calories, fat, and carbohydrates. All this does not contribute to weight loss.
• You can have them as a snack after training. Thanks to protein isolate for weight loss, muscles are saturated with amino acids, recover faster, and catabolism processes stop.

We recommend reading about how whey protein works for weight loss. From the article you will learn about the types of whey protein, their advantages and disadvantages, and rules of administration for women and men. And here is more information about how to prepare and take protein shakes for weight loss.

Which whey protein is best?

Of course, the best is the one that is most quickly absorbed and maximally purified from other impurities. But the price of hydrolyzate is off the charts. Buying it, you can go broke. But if it’s really important to lose weight quickly and not lose muscle mass, then you’ll have to spend money. I recommend Dymatize Nutrition, SO100 Hydrolyzate, 100% Whey Protein Isolate, Fine Vanilla.

Since I took it myself for quite a long time. Although it is expensive, it is very effective! There are 2 kg 300 g in a jar, the cost is 5300 rubles. Enough for 76 servings. Amazing taste and most importantly, purified, fast acting. The results are noticeable almost immediately.

Moreover, it is necessary to clearly understand that all whey protein shakes have a fairly high calorie content. So remember:

• if you want to lose weight, then whey protein will not help you;
• It is better to drink whey proteins when trying to gain body weight and build muscle.

In addition, you should not try to completely replace your normal diet with protein shakes. Think about the fact that if digested too easily and quickly, your digestive system will simply forget how to produce enzymes. Nothing can replace a person having a full meal and having a variety of foods and substances. Therefore, it is better to consume protein as a supplement between meals.

Purified Protein for Weight Loss

As we have already mentioned, whey protein isolate is the best protein option for losing excess weight. It contains about 95% protein, so the body “grabs” all the necessary amino acids within 30-40 minutes. Such a pure form can be achieved using two methods - ion exchange or high-quality filtration of whey protein. The result is the absence of fats, carbohydrates and lactose. This protein is best taken after a workout, which will saturate the muscles with all the necessary amino acids, help them with recovery and stop catabolic processes.

It’s not for nothing that we mentioned training. Whey protein will not give any effect if you do not load your body. In addition, it is very important to review your diet and remove the most high-calorie foods from it - during exercise, energy should be taken exclusively from fat deposits.

Whey protein isolate should be consumed in a volume of about 1-1.2 grams per kilogram of weight. Of course, this is not enough to fully provide the body with protein. Whey protein should come not only from a supplement, but also from regular food. To achieve maximum results in burning fat mass, isolate must be served in portions - 12-15 grams at one sitting. In such a situation, the body has no choice but to “destroy” fat deposits.

If your goal is to reduce excess weight, you must follow two simple rules. First, reduce your fat and carbohydrate intake. Secondly, leave your protein intake unchanged. Whey protein isolate should be supplied in a timely manner and in the required volume. If you don't give your body the whey protein it needs, your muscles will quickly become flabby and your weight loss process will slow down.

Let's remember how a diet is built in general. The basic rule is split meals (about 5-7 times a day). In this case, the emphasis should be on protein products. On the one hand, this is correct. Only regular protein foods are not ideal - they contain fats and carbohydrates that slow down the process of burning excess fat.

Whey protein is more effective in this regard. It supplies the muscles and body with pure protein without various impurities. Sometimes isolate can replace the main meal (but you still shouldn’t get carried away with it).

What is the best way to drink whey protein? As we know, isolate is sold in powder, so it must be diluted in milk or water, making something like a cocktail. And if your goal is to quickly lose weight, then you need to drink isolate two hours before and the same amount after exercise.

Protein that will help you lose weight

But, if losing weight is important to you, then you will need to take protein supplements with the least amount of calories. It is most important. Manufacturers usually write on the packaging how many calories are contained in each serving of a protein shake. Protein isolate is considered the best for weight loss. Optimum Nutrition, Gold Standard, 100% protein isolate , strawberry cream, (1.32 kg) does an excellent job There are 29 servings in a jar. Each serving contains 24 grams of protein and 1 gram of sugar. The calorie content of a serving is only 100 kcal. You can successfully replace 1 or even 2 meals with such a cocktail. Especially during the period when you are trying to lose weight and replace fat tissue with muscle tissue. You can choose any flavors, and there are many of them here. Banana, vanilla, chocolate, strawberry - choose any!

According to reviews, with the help of such a protein supplement you can lose 4-5 kg ​​in a month. At the same time, you will not just lose fluid, as happens with conventional diets, but will qualitatively change your body composition. You will gain muscles that were invisible under a layer of fat.

Use instead of food before or immediately after training. Take 2 measuring spoons and place with water (180-360ml). You can use low-fat milk. Beat with a blender or just stir with a spoon.

We all know that proteins serve as the main material for the structure of muscle tissue. And the lack of protein in the body leads to gradual thinning of the muscles. Thus, the muscles are replaced by adipose tissue. Most of us don't get enough protein due to eating disorders. After all, it is much easier to get enough of it by eating ready-to-eat sausage than by preparing meat dishes. And at the same time we think that we have received a portion of protein. Find out the composition of the sausage to make sure that there is much more fat than protein. This is why it is necessary to consume additional protein shakes.

How to take whey protein to gain muscle mass?

To achieve maximum results - confident muscle growth - it is important to know in what quantities and at what time you should take whey protein. For intense training, the optimal dosage is 1.5-2 g of protein per 1 kg of weight. Please note that we are talking about pure protein, not protein powder. To correctly calculate exactly how much whey protein you need to take, look on the packaging for information about the protein content per serving. Focus on this number.

Whey protein, Vanilla flavor, 1 kg, IRONMAN

1 495 ₽

Dietary supplement NOT A MEDICINE

For example, your weight is 75 kg. For intense training, you should consume 112.5-150g of pure protein (1.5g or 2g x 75kg). Let's say that 1 serving of your whey protein contains 27 g of protein. Therefore, you need to take 4.0-5.5 servings of the product (112.5 g or 150 g / 27 g). It is recommended to consume no more than 25-30 grams of protein at one time, since your body simply cannot absorb its excess. It is better to increase the frequency of reception. When is it recommended to consume whey protein? Now we'll tell you.

1. In the morning, after waking up.
   Taking whey protein at this time allows you to compensate for the lack of protein spent on maintaining your body's vital functions during the night.
2. Before training.
   This is one of the main tricks of whey protein. If you use con, it should be 90 minutes before going to the gym. If you prefer isolate, you can take it 30 minutes before training. Remember that you should not skip this protein intake. Increased physical activity requires a lot of energy, and if there is a deficiency, it will be “produced” through the breakdown of muscle proteins. We simply cannot allow this.
3. After training.
   After physical activity, your body again needs amino acid “feeding”. Take another serving of whey protein.
4. For the night.
   Many athletes take a cocktail of “fast” and “slow” proteins before bed (the latter includes, for example, casein). This allows you to maintain a stable level of amino acids in the body for 7-8 hours. The remainder of your daily protein intake can be taken at other times during the day. You should also drink protein on days when you are not going to the gym. In this case, the daily dose of protein is usually half of what you consume on training days. Take it in three servings: in the morning after waking up, at 5-7 pm and before bedtime.

Biological value of protein shakes

The effectiveness of protein shakes is calculated by such a parameter as biological value (BC). This is the degree of digestibility, which shows how much protein remains in the body after consumption.

So, if whey protein serves more for those who seek to build muscle tissue and body weight, then other types of protein are better suited for weight loss. For example:

1. Egg protein made from egg whites. It is approximately twice as expensive as whey and is absorbed in about 6-7 hours. But it is almost completely devoid of carbohydrates. BC is 100%.

2. Soy vegetable protein - BC 70%. It is much cheaper and suitable for those who want to lose weight. The disadvantages are that it is absorbed rather slowly and does not contain the required amount of amino acids.

3. Casein protein - BC 80%, digested over 8 hours. Made from milk.

4. Beef protein - extracted from the meat of cattle. In terms of absorption and quality, it is in many ways similar to whey isolate. But it is more rarely available for sale and costs more.

5. Multicomponent protein, consisting of different types of protein. This includes egg, casein, and soy proteins. The advantage is that some of the protein is absorbed quickly, as is necessary after an active workout. The remaining parts are absorbed slowly, providing a constant flow of building materials. As a result, the body does not lack protein throughout the day.

Which protein should you choose? There are so many of them, how can you understand their properties and qualities?

Why do you need protein isolate for weight loss?

The substance performs the following functions in the human body:

• promotes the correct and coordinated functioning of all tissues and organs - supplies the body with the protein necessary for the construction of cells;
• prevents muscle tissue from being wasted during weight loss;
• has a beneficial effect on the condition of internal organs consisting of muscle tissue (heart, uterus, intestines);
• activates metabolic processes thanks to its constituent amino acids;
• improves the functioning of the gastrointestinal tract. Products supplied with the additive are processed faster;
• increases the body's protective functions, protecting it from the influence of viruses and bacteria;
• Provides the body with energy, resulting in increased performance.

Protein for weight loss is an effective way to improve your appearance.

The supplement will allow you to quickly reduce fat deposits in the abdomen and thighs. Allows you to maintain the volume of muscle tissue. As a result, a slender body with smooth lines is formed.

Choosing the best protein for weight loss

Another important criterion that will help you decide on the choice of protein is your body's reaction to lactose. If you have allergic reactions or after drinking regular milk you experience diarrhea, bloating, gas and pain, then whey concentrate is definitely not suitable for you. Therefore, if you are looking for protein for weight loss, your best options are:

• whey isolate;
• hydrolyzate;
• egg white.

Once you reach the optimal value in the weight readings, switch to multi-component mixtures. Different rates of protein absorption will perfectly keep your body in shape and prevent you from gaining excess weight again.

What to look for when buying protein mixtures

The most important thing is to look at how much protein is per serving. You need to choose those mixtures that have the greatest amount of protein. If the measuring cup contains 30 grams, then the protein content should be about 22-23 grams. Typically this dose is found in whey concentrate or casein shakes.

In isolate and hydrolyzate you will get even more protein - 24-25 grams per 30 gram serving.

Important! When purchasing multi-component protein mixtures, carefully read what types of protein are contained. To make their products cheaper, many manufacturers add cheap types of protein. For example, wheat vegetable proteins contain gluten and are free of many essential types of amino acids. It is better to refuse to purchase such mixtures.

It also often happens that the amount of protein stated on the package does not correspond to reality. in the full sense of the word, adding glycine, maltodextrin, containing nitrogen to the composition. This makes it almost impossible to determine the true amount of protein during testing. Nitrogen converts these additives into an almost identical protein-like substance. However, these supplements are absolutely useless for building muscle mass. In California, a trial already took place in 2015, which ended with large concerns such as MusclePharm being held accountable. This concern is known for using Arnold Schwarzenegger in advertising its products.

How to determine the quality of a protein shake at home

If you are a newbie and don't know which manufacturers you can trust, you can do the following:

• buy the smallest package of protein mixture;
• After opening the package, examine the structure of the mixture. It should not look like flour or starch. The powder should resemble light, weightless flakes;
• rub the powder between your fingers - you should hear a peculiar crunching or squeaking sound;
• when mixed in a blender, even in cold water, the cocktail gives a persistent high foam;

• Boil a small portion in a saucepan - the white should curl. This is the most accurate and reliable test that all athletes use to determine the quality of the mixture. If the protein is replaced or too little, there will be no lumps when boiling. However, you will not be able to determine the quality of the protein and its origin;
• If you leave an unfinished cocktail overnight, then by the morning it will spoil and smell quite unpleasant. This shows that the protein is of natural origin;
• you can take the mixture to a laboratory, for example, to the market. By paying for the analysis, you will receive a complete detailed picture of the composition, quantity and origin of the ingredients.

Which protein shake sweetener is acceptable?

Almost all protein shakes contain sweeteners, which give the mixture a pleasant sweet taste. Always pay attention to which sweeteners are used. They can be found in the sweeteners column. Manufacturers often add:

• aspartame (E951), which contains methanol and phenylalanine, which disrupt hormonal levels, change metabolism, and negatively affect chemical processes in the brain;
• acesulfame potassium (E950), which, according to experts, remains incompletely studied;
• sodium cyclamate (E952), which negatively affects metabolism, kidney and liver function and is completely prohibited in the USA.

Choose blends that use completely safe and natural stevia and its derivatives as a sweetener.

What foods contain protein?

It is recommended not to consume protein shakes as a complete replacement for a normal meal. They should be drunk only between main meals. And then, if on that day your menu included enough fish, meat, chicken, eggs, beans or other legumes, then it is better to refuse the protein shake.

We use additional protein shakes only if:

• there are not enough meat and fish dishes on your menu;
• you don’t have time to cook and are forced to eat what you have at hand;
• you don’t exercise enough and lead a sedentary lifestyle;
• The composition of your meals is questionable, and you don’t know how much protein they contain.

Also remember that the body will not be able to absorb more than 25 grams of protein in one meal. Therefore, even if you eat half a kilo of pure beef, only 25 grams will be absorbed. The conclusion is that you need to eat smaller meals, little by little. This is hardly possible, especially for those who work. That's why you need to drink protein shakes between meals.

When to drink protein shakes

Protein from regular food is absorbed in about an hour and a half. It depends on the “heaviness” of the food. For example, a beef chop can take two hours to digest. The eggs will digest in approximately 40 minutes - 1 hour. Whey cocktails will be absorbed in 20-30 minutes. It means that:

• Train on an empty stomach to use energy drawn from fat stores. 10-30 minutes before training you need to drink L-carnitine;
• 15-20 minutes after training, eat a protein meal or drink whey protein isolate;
• for an afternoon snack you can drink a second portion of isolate;
• 1-2 hours before bed, drink a multi-component complex protein shake, which will gradually release different types of protein. Even at night, your body will be able to restore muscle tissue and strengthen the corset.

How to use isolate correctly?

Protein isolate for weight loss is consumed in the form of a cocktail - the powder is diluted with warm water.

Rules for using the product:

• during weight loss, flour and sweet foods are excluded from the diet;
• to prepare the drink, powder (1 scoop) is mixed with water;
• to stir the mixture you must use a shaker;
• the product should be consumed immediately after preparation;
• the cocktail is suitable for a snack before training (no earlier than 2 hours before it starts);
• take separately from meals.

There are 2 options for taking protein isolate:

• diet;
• balanced diet (fats, proteins, carbohydrates, vitamins and minerals).

The rate of weight loss after taking the supplement is individual in each case and depends on the characteristics of the body.

Top Whey Protein Rating 2020

Now we’ll give you specific advice that will make it easier for you to decide and not waste money on your own search for the optimal option. Here are the cocktails that have proven themselves among athletes and that can be purchased relatively inexpensively. They are harmless and provide a lasting effect:

• the most famous and time-tested is 100% Whey Gold Standard from Optimum Nutrition. It has great taste and a good amount of protein per serving. Here you can buy Whey Gold Standard from Optimum Nutrition online , in the official online store. You simply won’t find it cheaper;

• Elite Whey Protein from Dymatize – has a great taste and is quite inexpensive;
• Arnold Shwarzenegger Series Iron Whey from MusclePharm - we already wrote about them in this article, but after a trial and payment of huge fines, the company corrected itself and began to produce a very worthy product. It has good taste, relatively low price;

• Prostar 100% Whey Protein from Ultimate Nutrition - contains a mixture of concentrated proteins and isolate. Quite pleasant to the taste and inexpensive;

• Matrix 2.0 from Syntrax is a multi-component protein (consists of whey, egg and casein protein), the most delicious of all and not too expensive.

Of course, the decision is up to you, but in conclusion I would like to summarize:

• use whey isolate or egg protein for weight loss;
• complex protein to maintain shape and gain weight;
• Eat protein foods, and if you lack protein, supplement your diet with protein shakes.

And remember that there are no protein shakes for girls or women. All of them are intended for people of both sexes. The main thing is to know what cocktail you need and which one will help your problem.