Whey protein has assumed in the fitness world by now a very popular position. Every second of muscle training runs, consumed a whey protein for building muscle or to lose weight.
And I ask myself, the effect of whey protein is really so outstanding that we should buy extra a relatively expensive powder? Read more in this post …
What is Whey Protein and where it comes from?
Whey protein is obtained from cow’s milk. Fresh cow milk contains a protein content of 3.3% on average per 100g.
This protein content is made up of two different types of proteins:
- 7%casein proteins and
- 6% whey proteins / Whey Protein
In cheese making, the casein protein is responsible for the solidification of the milk.
Since casein is completely coagulated in cheese production, the so-called whey remains as cloudy liquid.
In cheese production, the whey is a waste product. However, for muscle building it is very valuable because it contains high-quality whey proteins, called in English also Whey Protein.
Tip: In the production of whey protein, there are various methods. Depending on the process, the quality is higher and purer.Basically, you then differentiates the final product under whey protein concentrate, whey protein isolate and whey protein hydrolyzate. Where exactly are the differences.
How compatible is whey protein for the human body?
Although all mammals produce milk for their offspring, however, be noted that the milk is different from species to species. These differences relate not only to fat and calories but also on the composition of the contained casein proteins and whey proteins.
In cow’s milk are whey protein and casein in a ratio of 20:80. This composition could inter alia be because calves can utilize the casein protein better by the enzyme rennet.
Lab curdles casein, which is what is used for cheese production. Other Mammals do not have the corresponding enzyme. These, in turn, the ratio between casein and whey protein is significantly postponed.
Also interesting: In human breast milk whey make proteins, for example from 60% of total proteins. The human body is thus very well equipped to process whey protein!
Why is whey protein for strength athletes as a dietary supplement so popular?
In order to build muscles is not only regular exercise is important but also the proper diet. Who has trained hard automatically have a higher protein requirement.
I recommend this experience of at least 1.4 to 2.0 grams of protein per kilogram of body weight daily supply to constantly build muscle.
In an 80-kilogram lifters so that’s 112-160 grams of protein per day. It is also important to use proteins which provide a high quality amino acid composition and are perfectly usable for building muscle. It is also called by the biological value.
This relatively high amount is often worked by strength athletes with Whey Protein Shakes cover of protein a day, as they provide many advantages.
On the one hand they are quickly prepared and delicious and on the other hand they provide a high amount of rapidly absorbable proteins, which can optimally recycled for toning the body.
When is the best time for taking whey protein?
Important: Whether the time of ingestion of whey protein has a crucial impact on the effectiveness of the proteins is not yet medically clarified.
According to a study at the Department of Health and Exercise Science at the College of New Jersey, the time of ingestion could not lead to differences in muscle growth.
At the Department of Orthopedic Surgery, Institute of Sports Medicine Copenhagen contrast was found that the differences between the various protein variations were mixed, depending on the time at which they were taken.
The highest rate of protein synthesis occurs in Whey Protein already about two hours after taking a while casein protein considerably later leads, for example, to an effect.
A clear conclusion to an altered effect on the human body, by different administration times, but can not be made until today.
Conclusion and Recommendation
Whey protein is a very helpful tool for building muscle. The quality amino acid composition makes the whey protein for our bodies so valuable, why not power athletes should refrain.
To create a diet plan that also contains whey protein in reasonable quantities, the experts recommend vo n Netzsieger.de, i n their detailed review , the portal imported.pk.