Whey protein: what is it for and how to take it

What is whey protein?

This is a protein product, the source of which is whey.
It contains more essential amino acids, as well as branched chain amino acids BCAA (valine, leucine, isoleucine) than other proteins of animal and plant origin. Whey protein is often called “fast” protein (whey protein), as it is very well absorbed, supplying muscles with the amino acids necessary for their growth. The desired result is sculpted muscles. Another benefit of whey protein is that it helps you shed extra pounds. Therefore, sports nutrition products based on it can become a means of choice for girls and women who want to lose weight, as well as for men who want to “dry out” the body, but not lose muscle mass. As studies have shown, when taking whey protein, a person quickly develops a feeling of a full stomach and satisfying hunger, which leads to a decrease in appetite and allows one to reduce the calorie content of the daily diet by eating less food.

Best Sources of Plant Protein

• Pumpkin seed protein

  In terms of the amount of amino acids they contain, pumpkin seeds are almost equivalent to the ideal balance of animal protein in eggs. They contain a lot of lysine, phenylalanine and tryptophan - amino acids involved in the metabolism of neurotransmitters and in the formation of collagen fibers.

  In addition, the seeds do not contain protease inhibitors - enzymes that break down bonds in the protein molecule. It is recommended to consume peeled seeds regularly.

• Amaranth protein

  Amaranth contains twice as much protein as wheat. The huge content of tyrosine, tryptophan, threonine, phenylalanine brings it closer in amino acid composition to milk protein. The grain of this crop consists of 11-19% protein, so it can be used to easily compensate for deficiencies - especially for adherents of a plant-based diet.

We recommend

Read also:  8 steps: how to stop eating sweets and starchy foods forever?

“The benefits of water for the human body” Read more

• Cereal proteins

  The most useful from this point of view are buckwheat, quinoa and oats. But in any case, cereal proteins do not have an ideal amino acid composition. Only buckwheat and oats are rich in lysine; buckwheat, as well as sorghum and rice, are rich in isoleucine. Wheat, barley, rye and sorghum have too little methionine, only 1.6 - 1.7 mg/100 g of protein. Wheat protein contains only 2.6% threonine, while corn contains too little tryptophan (0.6%).

  In general, even with a combination of these cereals, covering the body’s daily protein needs is still a big question.

• Legume protein

  Legume protein is very cheap and very popular. However, there is one important drawback: it contains protease inhibitors, which prevent the complete digestion of protein.

  Pea protein is high in essential amino acids but not rich in sulfur-containing amino acids. For this reason, legume protein should be used in combination with other types of protein.

Types of protein complexes: which one is better?

Whey protein usually comes in concentrate, isolate, or hydrolyzate form.

1. Concentrate (WPC) is the most common form of moderately purified sports protein. The proportion of protein in such a product can range from 40 to 80%. Gentle technological processing allows you to preserve such useful protein microfractions as lactoferrin, lactoglobulin, albumin, and immunoglobulins. But at the same time, a certain amount of fat and lactose remains in the product. The concentrate has a relatively low price. The body absorbs it in about an hour and a half.
2. Isolate (WPI) is a more purified product containing a minimum of impurities. The protein content in it reaches 90-95%. However, the isolate is practically devoid of useful microfractions and may have increased acidity due to the presence of intermediate compounds, which is due to the peculiarities of the production technology. The body copes with the breakdown of whey isolate in half an hour.
3. Hydrolyzate (WPH) is a pure protein product in the form of a very fine powder that easily dissolves and is quickly absorbed in the intestines. Already 15-20 minutes after taking the hydrolyzate, a so-called “amino acid surge” is observed in the blood. However, this protein is quite expensive, so it is not available to everyone.

SportExpert Whey protein, strawberry flavor, 908 g, Evalar

1 597 ₽

Dietary supplement NOT A MEDICINE

The choice of whey protein largely depends on your goals, financial capabilities and the presence of certain restrictions on use. For example, if you want to maintain muscle mass and are not lactose intolerant, you can choose concentrate. If it is available, then you need a source of highly purified protein that is quickly absorbed by the body. In this case, pay attention to isolate or hydrolyzate.

The latter, by the way, is great for taking immediately after a workout, as it can quickly saturate the body with the amino acids it needs so much. Since pure whey protein doesn't taste very good, flavorings are added to it. Protein powders with chocolate, vanilla, and strawberry flavors are very popular and are used to make 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.

The effect of protein on human satiety control

Scientists have noticed that some animals begin to behave differently due to fluctuations in protein in their diet. This is the so-called protein lever hypothesis. Its meaning is that our smaller brothers first try to fill the body with protein, and only then load up on carbohydrates and fats. Thus, they control overeating as protein reduces hunger.

Macronutrient fluctuations were described using a mathematical model. She proved that different people around the world consume protein within 10-15%, but the proportions of fat and carbohydrates are very different. Our hunter-gatherer ancestors ate high-protein foods, which made up 20-30% of their total diet.

Many people believe that to lose weight and maintain weight, you just need to increase your protein intake. However, scientists have conducted a number of studies and found that the diet of overweight people contains almost the same amount of protein as thin people. Thus, weight loss is influenced not so much by increasing protein, but by reducing the amount of foods with a high glycemic index. In addition, it has been proven that long-term protein diets lead to health problems.

At the same time, the positive effect of proteins on the human body cannot be denied. Protein perfectly saturates the body and helps control hunger. How to use this property of protein leverage wisely?

• The right food. It is better to give preference to whole foods containing protein and not to abuse their combinations with fats and carbohydrates (for example, eating potatoes and meat together). Because in this case, in order to gain the protein norm, you will have to eat too many carbohydrates and fats “for company.”
• Protein for breakfast. This method is guaranteed to reduce appetite during the day by 51%. The first meal with a high protein content is justified and even recommended for everyone who is concerned about and monitors their figure and body quality in general.
• It is recommended to start any meal with protein. I immediately remember the ancient expression “Ab ovo”, which translated means “let's start with an egg.” Protein at the beginning of your meal, like a vegetable salad, helps reduce the number of calories you consume.
• On days when you have a strong appetite, eat plenty of protein. And during periods of rest, reduce its amount by taking a break.

If you are losing weight...

Of course, just taking protein and not dieting or going to the gym regularly will not give you the silhouette of your dreams. When starting to take whey protein, you should first reduce the caloric content of your diet. The rule is very simple: you need to consume 15% fewer calories than you burn. Otherwise, the excess weight simply will not go away.

Whey protein for weight loss can be taken as a snack between meals. But many girls sometimes replace the meals themselves with it, which is also quite acceptable. The main task is still successfully solved: the total calorie content of the daily diet does not increase, but protein consumption increases noticeably, which is what we need.

How much protein should you take? As with gaining muscle mass, that is, 1.5-2 g per 1 kg of weight. Divide the calculated daily dose of protein into three equal parts and take it in the morning, 2 hours before training and after finishing training. On rest days, protein can be taken in the morning, afternoon and before bed.

Whey protein SPORTEIN Enriched PROTEIN, vanilla flavor, 750 g, Academy-T

1 500 ₽

Dietary supplement NOT A MEDICINE

How much protein do I need?

Protein is one of three macronutrients we need daily for energy and well-being.
But exactly how much protein do we need, and how much is too much? This article discusses how to optimize your protein intake to meet your body's needs and support your training goals. There are many reasons why you might take protein shakes—building muscle, losing weight, gaining weight, recovering from an injury or illness. Protein shakes can be helpful in each of these cases, depending on what you put in them and how often you take them.

Before you measure out your powder and start making your shake, figure out how many protein shakes you should be taking per day. You need to think about your muscle growth and recovery goals and how they fit into your daily schedule.