Intense sports activities require the consumption of large amounts of protein. The necessary portion of the building component for life is difficult to obtain from natural products, but sometimes this is not enough.
Professional bodybuilders and amateur athletes use whey protein complexes as a supplement to food.
What is whey concentrate
Whey protein is a source of purified protein. It is completely absorbed and consumed by the body.
Protein is used for the following purposes:
- muscle building;
- protein compensation for mono-diet;
- minimization of loss of muscle tissue during drying;
- maintaining the shape and topography during training.
Protein mixtures are in demand among professional bodybuilders, weightlifters, as well as just sports enthusiasts. Nutritional supplement suitable for male and female body.
Composition of what make
Protein is the foundation of any protein supplement. One serving on average contains 25 g of protein, 4 g of carbohydrates, 2 g of fat, 400 mg of nutrients (potassium, sodium, calcium, cholesterol).
The basic components of the mixture always remain unchanged. Manufacturers can change the quantitative composition of trace elements, add vitamins, natural or synthetic flavors.
The mixture is obtained from filtered whey. The production process of the concentrate can be reflected in the form of a diagram:
When the milk is fermented, the cottage cheese is separated. It stores the bulk of milk protein (or casein). The remaining liquid is whey, it serves as the basis of protein.
The resulting solution warms up at a temperature of 72 degrees. The consistency goes through several stages of filtration and drying. The resulting protein is ready to eat. To improve the taste of the powder, the manufacturer adds flavorings and sweeteners.
Whey mix is made not only in the form of a concentrate. Further processing of the product allows you to get a higher quality protein, with virtually no admixture of fats and carbohydrates - isolate. The highest degree of processing is hydrolyzate. The product contains 99% pure protein. Among the shortcomings is the high price and unpleasant taste.
Which is better: whey protein concentrate or isolate
Dried powder in the form of a concentrate, includes no more than 80% protein, the remaining 20% is carbohydrates and fats. In the manufacture of whey isolate, the protein content is brought up to 90%.
The differences between the two forms of serum relate not only to the nutritional value of the mixture, but also to the price component.
The ratio of indicators for 1 portion of the product (100 kcal):
|Protein||23 g||18 g|
|Carbohydrates||1 g||3.5 g|
|Fat||0 g||1.5 g|
|Lactose||less than 1 g||up to 3.5 g|
Each type of protein has its own purpose. Whey concentrate is more used during weight gain. High-protein isolate is indispensable for weight loss and drying, suitable for people with lactose intolerance.
Types of Sports Supplements
Today, a large number of different protein complexes are produced. Powder supplements are sold in sports nutrition departments or specialized online stores.
A wide range of products is confusing for beginner athletes. An improperly selected supplement will not bring the desired effect, in some cases, the result will be exactly the opposite.
Allocate more than 8 types of sports supplements. The speed of achieving this goal is affected by the type of protein base of the product .
Egg protein concentrate
The product is made from egg whites. It is a completely natural and safe supplement.
What you need to know about egg protein:
- It has the highest biological value.
- 100% absorbed by the body.
- It does not contain lactose, cholesterol, fats.
- The most expensive of all supplements.
The mixture is universal for use at any time of the day. The validity period is 3-5 hours.
Milk Protein Concentrate
The powder is obtained from milk. Contains 25% whey protein, the rest is casein.
- Contains calcium, amino acids, minerals.
- It has a good degree of absorption.
- Not suitable for lactose intolerance.
- Reasonable cost.
Used as a snack or drunk at night. The duration of action is 4-6 hours.
Soy protein concentrate
It is made on the basis of plant components. Soy protein includes an incomplete group of amino acids, is sparingly soluble in liquids, and has an unpleasant aftertaste.
The main advantages:
- Lowers cholesterol, triggers metabolic processes.
- It is popular with girls, as it contributes to the production of female hormones.
- Suitable for vegetarians or for non-digestible dairy products.
- Acceptable for the price.
It is used after playing sports or in the interval between the adoption of main dishes. Valid for 4-5 hours.
The best brands of whey protein concentrates
Despite the variety of products, individual brands stand out, which are preferred by sports enthusiasts.
Product popularity rating depends on a number of important indicators:
- finished product quality;
- the main purpose of the impurity;
- digestibility rate;
Top 5 brands of whey concentrates:
|No.||Title||Manufacturer||Features||Estimated cost (rub.)|
|1||100% Whey Gold Standard||Optimum Nutrition|
|Market leader. Easily absorbed, even with lactose intolerance. Contains aminogen and lactase enzymes. Tastes good||1800|
|Includes a complete set of amino acids. Good combination of price and quality. Suitable for start||990|
|Contains a small dose of carbohydrates and fats. Ideal for weight loss, improves muscle anabolism||1100|
|4||Prostar 100% Whey Protein||Ultimate nutrition|
|It has up to 83% protein, the number of other excipients is reduced as much as possible||1400|
|5||100% Pure Titanium Whey||San|
|Represents a mixture with isolate. Quality composition and good taste||1700|
When and How to Take Whey Protein Concentrate
To increase the productivity of training, the supplement must be consumed in a certain period of time. The greatest efficiency is achieved with a rational intake of powder.
In the morning
Purpose: to prevent the breakdown of muscle fibers.
Not receiving energy during the night, the body begins to spend reserves of glycogen and amino acids. In addition, in the early hours, the hormone cortisol is produced, under the influence of which muscle tissue is destroyed. The morning portion of whey protein prevents destructive processes.
Task: get enough amino acids.
The composition is drunk half an hour before pumping. The power engineer allows you to successfully conduct intensive training and prevent muscle catabolism.
Upon completion of the lesson
Appointment: fast mass gain.
Protein is best absorbed in the first hours after increased activity. Protein instantly enters the bloodstream and provides rapid muscle fiber growth.
The powder is combined with any useful ingredients, it dissolves in liquid drinks. To minimize calories, it is better to dilute the mixture in plain water.
Slimming Whey Protein
The protein mixture is a good helper in the fight against excess weight. The results show that the presence of protein foods in the daily diet (at least 25%) saturates the body more productively and significantly reduces appetite.
The intake of the mixture should be combined with sports activities and a calorie deficit. With an integrated approach, whey mix allows you to get rid of body fat without loss of building tissue. The consumption rate is 1.3-2.2 g per kilogram of weight.
Whey Protein for Muscle Growth
To build muscle, the daily amount of calories consumed must exceed their consumption. The amount of protein needed per day depends on the constitution of the person: people with lean physique require less product, more susceptible to completeness. The average norm is 1.5-2.6 g per kilogram of mass.
For muscle pumping, the mixture is used 2 times a day. A suitable period for taking a serving is the first half of the day and immediately after the end of the force. Exceeding the dosage is not recommended.
On non-training days, protein is consumed in the morning or instead of a snack.
How to replace whey protein
A useful component is found in many natural products that a person consumes in everyday life - milk, butter, yogurt, cheese. Whey protein is also used as an emulsifier in the food production of confectionery, ice cream, baby formulas, sauces, etc.
As the basic ingredients for the preparation of protein at home, apply:
- milk powder - skimmed milk powder contains 36% protein;
- egg powder - has up to 45% protein.
Use the available ingredients to make a healthy protein shake .
- With ice cream. Ingredients: milk (250 ml), milk powder (2 tsp), ice cream (80 g), raw egg. Stir food and beat in a blender.
- Banana-curd. Products: milk (350 ml), banana, cottage cheese (300 g), honey (1.5 tsp), nuts - 35 g. Stir with a mixer for 2 minutes.
Systematic training requires a high-quality and balanced diet. The daily menu should contain all the necessary ingredients, the concentrate is used as an additional source of nutrients.
When choosing protein, the decisive role is played by the ratio of efficiency and cost.