Whey protein is one of the most popular types of sports nutrition. Despite the prevalence, the number of myths about this product is constantly growing. Some beginners are convinced that this miracle powder will easily help them to obtain the desired shape and even prevent such unpleasant consequences of workouts as muscle pain. What is protein in fact? How should it be used to build muscle mass?
Features of whey protein
The uniqueness of whey protein lies in its composition. It contains the greatest number of amino acids comparing to usual vegetable and animal proteins. Since its amino acid composition is very similar to that of muscle tissues, this type of protein is characterized by an increased rate of digestion.
Whey protein is obtained from milk serum by special treatment. Content of specific protein sub-fraction used in preparation of protein isolate does not exceed 1% in the initial serum. As a result of multistage processing, the manufacturer manages to create a complex mixture, each component of which has unique properties.
It is important to note that quality and composition of whey protein may differ markedly in different manufacturers. The number of individual amino acids depends on many factors. For example, features of processing, cows feeding, what kind of milk was used, time of the year, etc.
Whey protein isolate is a protein that has been highly purified. As a rule, qualitative isolates contain 90-96% protein. This means that they do not contain other nutrients (carbohydrates and fats), as well as cholesterol.
Protein isolate practically do not contain lactose and is less allergenic comparing to dry milk, concentrates and conventional dairy products. Therefore, this type of sports nutrition is recommended for allergy sufferers and people with lactose intolerance.
Whey protein hydrolysate is an isolate that has undergone additional treatment. The process of hydrolysis (splitting of whey protein isolate) makes it possible to accelerate its digestion many times. This sports dietary supplement is considered to be the most effective. However, hydrolysate has a disadvantage. Very high price makes its use expedient only among professional athletes.
Serum concentrate differs by easy production and, as a consequence, low price. Modern concentrates contain 70-80% protein. Their disadvantages are a lower protein content per 1 g of product (especially comparing to whey protein hydrolysate), as well as the presence of fat and lactose.
Do not consider percent protein content in whey protein hydrolysate and in other dietary supplements as the only criterion for choice. As you have already known, their compositions differ from each other. Depending on this, everyone can choose the best product for himself. Thus, the athlete preparing for competitions seeks to minimize the fat content in his body. For this reason, he chooses whey protein isolate. If the person does not have lactose tolerability problems, and he does not count the amount of fat consumed, it is possible to give preference to concentrates more affordable and rich in composition.
The relationship between protein intake and muscle growth has been proven by numerous studies. It is unaffordable to obtain all necessary protein from meat and dairy products. First, such food is very expensive. Secondly, the emphasis on these food groups can adversely affect digestion.
As you can see, whey protein isolate is really an amazing product; otherwise, it would not be able to become the main element of the diet of the world’s most famous bodybuilders.
Recommendations for use
How to properly use protein isolate, hydrolysate and concentrate? All depends on your goals.
Calculate the required amount of protein by the formula – 1.5-2 g per each kg of weight. The dietary supplement should make a half of the daily rate.
No matter you choose whey protein hydrolysate or other protein supplement, you will get an impressive result if used correctly.