All you want to know about whey or lactoserum protein
Nowdays whey is clearly the
most popular protein supplement in weight rooms. This supplement is
now unavoidable and its benefits are scientifically proven.
What can explain this succes ?
- First of all, whey shows a very balanced composition in terms of amino acids with a lots of BCAA(branched amino acids) with a composition around 20 – 25%. These BCAA allows to boost anabolism, that is to say muscles construction.
- Whey is also quickly absorbed by your body with on of the highest biological value among protein supplements. Whey takes approximately 40 minutes to reach your blood and consequently fueled your muscles essentials proteins for a good construction.
Therefore,
whey has an anabolic effect, slow-down catabolism (muscle
destruction) and help recovery. Hence, it's the perfect supplement
for bodybuilders !
There are different kinds of whey on the market
Basically, we can find
2 kinds of whey protein but it's quite hard to chose between these 2
products.
How to chose a whey supplement. Which one is the best ?
- Whey concentrate : made thanks to successive filtration. It's the most common one and the most popular whey because usually it's the cheapest one. Concentration in terms of proteins is around 80%, other is lactose and fat. Hence, warning for people who are intolerant to lactose !
- Whey isolate : here, we talk about micro-filtration. This process is more precise and allows to increase the proportion of proteins reaching approximately 90%. Moreover, there is less lactose and less fat. Consequently, this whey is more concentrated in proteins and more digestible. Nevertheless, this product is more expensive. Favor micro-filtration instead of ion exchange process.
When to take whey ?
Given that whey is quickly
absorbed by your body, you should take it around your training,
workout : before, during and above all AFTER. You can also take shaker of whey at the breakfast but it's not mandatory.
When to avoid whey proteins ?
Outside training ! Here you should favor casein proteins,
slowly absorbed so bringing proteins throughout the day. Indeed, after
2 hours effect of way shades off.
How to take whey proteins ? Water or milk ?
Mixing whey with milk is a very common mistake. Indeed, the taste
is better with milk but you mix whey and casein so you slow-down absorption !
Consequently, to take
your whey water is mandatory.
You can also calculate your need in protein - see our article: calculate your needs in proteins
Increasing effect of whey ?
Few studies tend to
show combining whey and BCAA helps anabolism and slow-down
catabolism. The combination of these 2 supplements is very popular.
In a nutshell
- Take it before, during and after workout
- With water only !
- You can also add BCAA
- Whey and casein are complementary but don't mix them
- Isolate are of better quality and more digestible
Where to buy whey at good price?
There is a wide range of
whey on Internet. However, we advise to avoid “branded” product,
you buy a packaging and marketing. Our preferred whey is “Impact
Whey”, a quality product at a very very good price. You can find the whey we use here (affordable / good value for money): Impact Whey My protein (12.69£ for 1 kg).
Going further : absorption speed of different protein supplements :
A medical advise is
mandatory before taking any supplements !
Scientifical researches
Koopman, Saris, AJ, van
Loon, Wagenmakers. Nutritional interventions to promote post-exercise
muscle protein synthesis. 2007
Gleeson.
Interrelationship between physical activity and BCAA. 2005
Tang, Phillips
Maximizing muscle protein anabolism: the role of protein quality.
2009
Greer BK, Woodard JL,
White JP, Arguello EM, Haymes EM. BCAA supplementation and indicators
of muscle damage after endurance exercise. Int J Sport Nutr Exerc
Metab. 2007
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