Whey protein isolate - what is it?
Whey protein is a sports supplement for gaining muscle mass, which is a concentrated mixture of milk proteins and obtained as a result of processing cow's milk. In turn, whey protein isolate is dried whey maximally purified from fats and lactose. The composition of the isolate includes both fast absorption proteins and casein.
The advantage of whey protein is that it contains a full range of amino acids (including BCAAs) in the most optimal form for absorption by the body. Unlike ordinary food, the body needs only a few minutes to process the protein included in the isolate and direct it into the muscles. That is why whey protein must be taken immediately after the end of strength training.
Despite the fact that you can gain muscle mass without taking sports nutrition - just follow a diet for muscle growth - whey protein isolate makes it easier to control the amount of protein in the diet. This is especially important for those athletes who do not have the opportunity to cook healthy meals throughout the day. Also, whey isolate may be useful in losing weight.
Protein Isolate Composition
Whey protein contains both amino acids contained in cow's milk (including essential leucine, isoleucine and valine), as well as B vitamins, calcium and other elements useful for muscle growth. Isolate is one of the most preferred forms of administration, since it contains virtually no fat (including cholesterol), and is also free of lactose and other sugars contained in milk.
It should be noted that taking whey isolate can cause food allergies in some people - both due to the individual reaction to the denatured protein, and due to the secondary elements contained in the sports protein to improve the texture and taste of the product. In its pure form, the isolate has a fresh milky taste, so manufacturers add flavorings and sweeteners to the composition.
Whey Protein Benefits
Despite the fact that scientific research unequivocally connect the use of protein with the acceleration of muscle growth and muscle gain, the source of this protein is not as important as its amount. In other words, whey protein has only two fundamental advantages compared with conventional meat food - the rate of absorption and ease of use (just mix it with water).
However, whey isolate is still different from milk and other whey protein with a low degree of filtration - as Fitseven mentioned above, it is completely purified from animal fats and contains less lactose. Given the recommended doses for protein intake (about 25-75 g of isolate per day), the use of pure milk can easily cause digestion and stomach problems.
Slow and fast protein
Cow's milk contains both free-form amino acids and casein, a complex milk protein used to make cheese and cottage cheese. Since the isolate is obtained from whey of milk protein (it accounts for about 2-5% of the weight of the feedstock), it contains mainly “fast” proteins and a minimal amount of casein - which guarantees an optimal rate of assimilation.
Note that casein (a slow protein) is also available as sports nutrition - however, the evidence base for its benefits for muscle growth raises many questions. In fact, hydrolyzed casein is a gluten-like substance and can trigger the development of food allergies. In addition, the final rate of assimilation of casein protein is only 15-20% different from the rate of assimilation of a regular isolate.
How to take whey protein?
In order for whey protein to successfully influence the set of muscle mass, it is important to take it not only in sufficient quantities, but also according to the rules described below. Otherwise, it is much more efficient to invest money in improving a normal diet, rather than hoping that once a week a measured spoon of expensive isolate will bring any tangible benefits.
1. Drink protein before exercise
To increase the energy of strength training and provide muscle nutrition, it is necessary to take half a portion of whey protein 30-40 minutes before training (about 12-17 g of protein), then a portion immediately after its completion (another about 20-30 g) to close the carbohydrate window .
2. Mix protein with juice
If your goal is a quick set of muscle mass, add to the protein shake after training not water, but juice, which is a source of simple carbohydrates. The resulting mixture is similar in composition to the gainer , but its cost is much lower.
3. Follow your protein regimen.
No need to wait for instant muscle growth - taking whey protein will only show effectiveness after 3-4 weeks. During this time, it is important to accustom yourself to the use of protein before and after training, as well as during large breaks between meals.
4. Add creatine to the isolate
Adding 3-5 g of creatine to a protein shake will help strengthen the action of the isolate by optimizing the metabolic processes in the muscles. Recall that taking creatine not only enhances strength, but also leads to an increase in muscle volume.
5. Learn protein composition
A cheap isolate is most often a mixture of low quality protein and suspicious additives - including flavors, sweeteners, sweeteners, antifoam agents and thickeners. Sometimes even taurine can be found in protein.
6. In the evening, take the isolate with food
Instead of taking casein (a slow protein) that costs twice as much as a regular isolate at night, you can just drink a serving of whey protein before dinner - it will mix with food in the stomach, which will physically extend the time it is absorbed.
7. Follow a sports diet
Protein is just a supplement, not a substitute for regular food. If your diet does not contain enough calories and nutrients, no sports nutrition can affect muscle growth. Read how to determine your calorie intake .
Serum isolate: harm and contraindications
In most cases, the possible harm from taking whey protein is not explained by the protein itself, but by the secondary ingredients that make up the product - for example, with lactose intolerance, the isolate will cause a similar allergic reaction. Flavors and sweeteners can also negatively affect the digestive system of specific people.
Regarding contraindications, scientific recommendations point out that whey isolate is not recommended for people with kidney disease and related health problems. Also, when taking the isolate, it is important to pay attention to the sufficient intake of fluids and sources of fiber to avoid digestive problems. The issue of the safety of protein intake by pregnant and lactating women is an open one.
Whey protein is a protein supplement to accelerate muscle growth. Isolate is one of the most purified types of such a protein. Despite the fact that whey protein is made from cow's milk, the quality of different brands is different. A cheap isolate can cause stomach problems and exacerbate chronic diseases due to high doses of chemical additives to improve texture and taste.