Monday, September 24, 2018

How Whey Protein Works, Types of Whey Protein, Which Whey Protein to Choose? | The Ultimate Beginner's Guide - Health and Fitness City

How Whey Protein Works

During a typical training session the body will be in a negative net protein balance as synthesis of new proteins grinds to a halt, protein breakdown increases as the duration of the workout gets longer. 

After training muscle protein synthesis eventually increases and breakdown reduces, creating a positive nitrogen balance.

Using whey protein and supplying your body with the amino acids that it needs around these key times is vital in helping to increase muscle protein synthesis as well as decrease protein breakdown. Because of this, a higher net protein balance can be achieved, and help to promote gains in lean muscle mass, strength and muscle recovery.

Numerous research has shown that adequate whey protein intake in the post-workout “window” is vital for optimising muscle protein synthesis, protein breakdown, creating a positive net protein balance, repairing damaged muscle tissue, and stimulating training adaptations.

Types of Whey Protein

There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).

Let's look at each of these in turn:

Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.

Whey protein isolate - WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.

Whey protein hydrolysate - WPH is considered to be the "predigested" form of whey protein as it has already undergone partial hydrolysis - a process necessary for the body to absorb protein. WPH doesn't require as much digestion as the other two forms of whey protein.

Also, WPH is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential.

Which Whey Protein to Choose?

When choosing a whey protein product you should consider a number of things:

1) What are your goals?

Concentrate contains higher amounts of calories, fat and carbohydrates than isolate or hydrolysed whey, which may not fit in to your daily macro-nutrient targets. Isolate and hydrolysed protein also contains higher amounts of protein per serving. However there are the health benefits provided from whey concentrate to consider.

2) When are you looking to use your whey?

Before, after and even during a training session the faster absorption the more likely the amino acids are to get to work at the right times. The absorption rate of concentrate and isolate are similar and could be better used during other times of the day, and are perfect post-workout, but for next-level results and rapid absorption you may want to consider hydrolysed whey.

3) What’s your budget?

Because there is less processing involved, and production is cheaper concentrate is typically cheaper than isolate, with the most expensive being hydrolysed whey.

4) Do you have any allergies?

For example, some whey concentrate products contain lactose, whereas isolates generally do not – or at least in very, very small amounts!

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