How to choose whey protein
Sports enthusiasts who spend time in the gym, people who like to stay in shape or simply those who want to increase the protein intake in their daily diet will certainly have heard of whey proteins . These are the protein supplements most used by professional and amateur athletes: but why are they so successful and what distinguishes them from the others? What are the specific uses of this type of supplement? How and when to take them?
Between skeptics and true admirers of this type of supplement , a huge market has formed, very varied internally and full of subcategories aimed at specific objectives. Moving between the various offers can be disorienting; especially neophytes who are taking their first steps in this world need to find clear information on the benefits and methods of taking whey proteins: for this reason we thought of offering you a guide to purchasing whey proteins that includes everything there is to know on the subject.
Before proceeding with our guide, however, we would like to make some recommendations that we will never tire of repeating: the use of this type of supplement should be included in a varied and complete diet , in which all the nutrients necessary for your personal needs are present. For this reason, before starting a diet that includes the intake of protein powder, it is necessary to consult your doctor or an expert dietician who can provide you with a scientific opinion in relation to your personal physiological condition: protein needs , in fact,vary from individual to individual depending on the age group, medical history (hemorrhages, burns, etc.), some specific conditions (pregnancy, imminent surgery, psychophysical stress, etc.) or even food intolerances.
For these and many other reasons we feel we should recommend a targeted visit to a specialist before including this type of supplement in your diet. We also remind you that we have also dealt in detail with many other types of supplements: among those for sports we remember creatine , carnitine , spirulina , arginine and branched amino acids
What are whey proteins and what are they used for?
Whey proteins are a group of proteins (also called protein mix) derived from whey : “whey” in English actually means whey . Whey or buttermilk is normally obtained from the processing of milk, which has a high concentration of proteins . Whey protein supplements are considered the most effective for all those who conduct intense sports activity and for those interested in increasing muscle mass, therefore athletes and bodybuilders.
Whey protein composition
Whey proteins are composed of various types of proteins (alpha-lactalbumins, serum albumins, beta-lactoglobulins, immunoglobulins), some amino acids and other nutrients useful for the absorption of proteins and more. By virtue of their composition, whey proteins are widely used both in the food industry and in the supplement industry, precisely because compared to other protein sources they are characterized by unique and very interesting elements from a nutritional and applicative point of view. Whey proteins are generally easy and quick to assimilate and digest and are naturally rich in BCAA amino acids ( Branched-Chain Amino Acids ), i.e. branched-chain amino acids , therefore leucine , isoleucine and valine.
Whey Protein Supplements Format
In whey protein supplements, in addition to the aforementioned proteins, there are some B vitamins (for example B1, B5, B6) in varying percentages that promote protein synthesis, and to a minimal extent fats (part of which is made up of saturated fatty acids), carbohydrates, sugars and fibers. In this regard, the products that have the lowest percentage of fats and carbohydrates are those with higher prices and are preferred by those who follow particular diets or want to increase muscle mass, while still keeping the level of fat mass low.
Another consideration on the substances present in the mixes concerns aspartame , an artificial sweetener that has recently been shown to be harmful to the body. Most whey protein mixes are produced without the use of aspartame, but it is absolutely advisable to make sure that it is absent in the specific supplement you are considering purchasing.
As for the format, whey protein supplements are only available in soluble powder . On the one hand, this depends on the extraction methods that we will see in more detail in the next paragraphs, on the other hand, on the doses to be taken, which can also exceed 100 g per day. Furthermore, the soluble powder facilitates the rapid assimilation of proteins compared to other formats, such as capsules or tablets.
Whey protein extraction method
There are many different whey protein supplements. In fact, there are different methods of extracting whey proteins from serum that have a decisive impact on the composition and intended use of the supplement. We can therefore distinguish whey proteins based on the method of extracting the protein mix. As we have illustrated in the previous paragraphs, the higher the presence of proteins and the lower the presence of carbohydrates and fats, the higher the quality of the supplement in question. Let's briefly look at the characteristics of each type of whey protein supplement.
Whey protein concentrate
Whey protein concentrates ( WPC , Whey Protein Concentrate) are obtained through a method of ultrafiltration of the whey that keeps the chemical structure of the raw material less treated and purer: this type of protein is absorbed more slowly than other types and has a slightly lower protein concentration . WPC are normally preferred for diets aimed at both muscle development and weight loss .
The percentages of nutrients they contain are:
- Protein : 75-82%;
- Carbohydrates : 6-9%;
- Fat : 5-8%.
From a cost point of view, due to their less sophisticated production process, whey protein concentrates are distinguished by a lower price than other types and it is easier to find products of this type with a good quality/price ratio .
Whey Protein Isolate
As commercial interest in whey protein has grown, methods for extracting proteins from whey have improved. Among these, cross-flow microfiltration (Crossed Flux Method, CFM ) and the ion exchange process (Ionic Exchange, IE ) are two methods that can produce a protein powder with a higher concentration called Whey Protein Isolate ( WPI ). From a nutritional point of view, this type of whey supplement has:
- Protein : 85-95%;
- Fat : very little;
- Carbohydrates : very few;
- Amino acids : in abundance;
- Minerals and vitamins : very few.
There are differences between the results obtained with the CFM and IE methods, which concern the concentration of proteins (slightly higher in IE), the alteration of the protein structure and of course the price, since CFM are certainly among the most expensive on the market and probably the best in terms of quality. One reason why isolated proteins are chosen despite their price is given by the high protein concentration , the speed of their absorption (about an hour if taken in solution with water on an empty stomach) and the low content of fat, cholesterol and especially lactose, a characteristic that makes them particularly suitable for those who have problems with milk intolerance.
Hydrolyzed whey protein
Hydrolyzed whey proteins , often abbreviated to WPH ( Whey Protein Hydrolysate), are actually made through hydrolysis. Without going into too much detail, let's just say that the hydrolysis process causes the protein to be broken down into shorter units, in which the amino acid composition is not altered and digestion and absorption are much faster than with concentrated and isolated proteins.
This type of protein stands out because it is particularly suitable for those with digestive problems (it avoids flatulence, intolerances, absorption problems, etc.), has some hypoallergenic properties and has very rapid absorption times (about half an hour if dissolved in water and taken on an empty stomach). This last characteristic makes WPH suitable for taking before training, but it has not had great commercial success because the products with the highest protein concentration tend to have a rather bitter taste .
Summary table
To recap these considerations on the types of whey proteins we offer you this brief summary table :
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