Protein powder is a food additive used among bodybuilders of any level of training, ranging from beginners to professionals.
The most common and universal protein is whey, and we will tell you more about how to take it correctly to get the maximum result.
What is whey protein?
To understand what whey protein is, you can already from the name.
In cheese products, whey is released from milk, which is dried, and powder is obtained. It undergoes several unique treatments, as a result of which whey protein appears.
Depending on the degree of purification from foreign impurities and the method of processing (filtration, hydrolysis), three types of whey protein are distinguished:
Least purified. As a rule, it contains 60-80% protein, 3-8% carbohydrates and 3-5% fat.
Suitable for muscle gain, but unacceptable when training on the relief due to carbohydrates and fats. Not ideal for people who do not absorb lactose.
The next stage of cleaning. Here carbohydrates (including lactose – milk sugar) and fats are removed. The amount of protein reaches 90-95%.
The isolate is suitable for all categories of people, both for weight training and drying. And also those who do not digest lactose.
That’s the pinnacle of cleaning. In addition to the complete removal of carbohydrates and fats, protein molecules are partially broken down here, from which amino acid chains consisting of two or three fragments (peptides) are obtained.
This form is almost instantly absorbed by the body and enters the muscle cells 15-20 minutes after use.
What is whey protein and what it is made of, figured out? Based on this, we highlight the advantages of this type of protein supplement.
The main feature is the speed of assimilation. Whey proteins are also called “fast”.
Hydrolysate begins to be absorbed after 15-20 minutes, the concentrate needs to digest 20-40 minutes, and the rate of assimilation of the isolate is somewhere in the middle.
In addition, such protein is fully absorbed by the body. It is believed that this is one of the best options when training for gaining muscle mass and building strength.
What kind to choose
It all depends on the training tasks. If the main goal is the growth of muscle volumes and strength, concentrate will do. The presence of carbohydrates and fats in its composition will help accelerate muscle growth and total body weight.
However, the concentrate has one drawback – it is not suitable for those people who suffer from lactose intolerance. But this is the cheapest view of the three options, and this is a clear plus.
Serum isolate and hydrolysate are approximately the same in effect on the muscles. Both are cleared of carbohydrates and fats, so they are used for problems with lactose. Suitable for gaining muscle mass and for training on the relief.
However, given the increased cost, they are more used when working on the terrain, using cheaper alternatives on the mass.
In addition to “pure” whey proteins, some companies also produce their mixes. For example, concentrate plus isolate or isolate together with hydrolysate. There is even a combination of all three types.
How much such mixes are more effective than clean ones, it is difficult to say. Serious scientific research on this topic is not enough, so these may be just marketing ploys to justify the inflated price of the product.
Now let’s look at how to consume whey protein.
There are subtleties, the knowledge of which will help to achieve the maximum result from the application:
- When to Take Whey Protein
The best time to take is within 1-1.5 hours after training or in the morning, 30 minutes after waking up.
These are the periods during which the absorption of protein by our muscles is accelerated. Therefore, it is essential to take the protein of rapid absorption during these time intervals. And whey protein is in the lead here.
- Single serving
According to the instructions, a single portion of 1 to 2 scoured spoons is recommended depending on body weight. The spoon is attached to the product and lies inside the package.
As a rule, one serving contains 23-25 grams.
A man weighing 75-90 kg is enough. If the weight is more than 90 kg, take 1.5-2 scoops of protein at a time.
- Servings Per Day
The optimal amount is 1-2 servings per day, a maximum of 3.
Despite the apparent benefits, protein powder is a dietary supplement. And the basis of the diet should be protein from natural products.
Sports nutritionists recommend that the share of powdered protein accounts for about 10% of the daily value of protein.
In the most intense training periods, the amount of supplement is increased to 30%, but only for a short period, from 3 to 4 weeks.
- How to dilute protein
Taking whey protein has one nuance that significantly affects its rate of absorption. It’s what kind of liquid it is diluted with.
If you need accelerated absorption, dilute the powder only with water. Milk slows down the absorption of nutrients a bit. So nothing prevents its digestion.
This does not mean that whey protein can not be diluted with milk, but this feature must be considered.
Choose water if you need to quickly close the protein window in the morning after sleep or after training. And in the case of taking during the day, when the speed of assimilation is not essential, calmly make a cocktail on milk.
Whey protein | Harm to the kidneys
Official medicine warns that excessive prolonged use of protein overloads the excretory systems of the body. The liver and kidneys are most exposed.
Figures at which negative consequences from taking protein are possible – from 4 grams of protein and above per 1 kg of own body weight.
This is four times higher than the daily norm of protein for a person who does not play sports and two times more than is recommended to be taken with intense power loads.
Most gym visitors with significant difficulty gain even the rate recommended by doctors of 2 grams per 1 kg of weight. These are large amounts of food that are not so easy to eat. Here come the aid of protein shakes, which help compensate for the lack of daily protein.
As for the consumption of 4 grams of protein per 1 kg of weight, you need to eat half a package of whey protein per day to get such an amount. This is not only harmful to health but also very costly in financial terms.
Some professional bodybuilders are ready to risk their health to win competitions, consuming an incredible amount of protein, 5-7 grams per 1 kg of weight!
If you add here anabolic steroids in large doses (which is the norm for the pros), it becomes clear why many professionals have kidney problems.
When used correctly, whey protein is safe. Well, how to apply it correctly, you already know.