Whey protein pertains to a certain types of milk proteins that were derived from whey, a by-product of milk during cheese manufacturing. Whey proteins contain a lot of molecules other than amino acids. In fact, they contain some of the most essential proteins for strength and muscle and body building. Whey protein supplementation is popular with athletes since it helps them boost muscle strength and enhance their body composition. It is known to help minimize oxidative stress while boosting immune function, too.
There are no strict rules on how or when to take whey proteins, since they are essentially considered food products, like yogurt and cheese. However, nutritional and body building experts typically recommend taking them after working out, since they are digested quickly and can change muscle protein synthesis while minimizing muscle protein breakdown post training. It is recommended that you take about 20 to 40 grams of whey protein after training.
When shopping for whey proteins online, you are likely to come across them in different types. Here is a guide that can help you differentiate them from one another:
Whey protein isolate – This is the purest type, containing 90 to 90 percent of whey protein with minimal lactose (0.5 to one percent) and minimal fat (0.5 to one percent). Hence, it is a good source of protein if you are lactose intolerant or any other condition that makes it difficult for your body to digest and process lactose. However, take note that it may lack other important components of whey, like immunoglobulins.
Whey protein hydrolysates – These whey proteins have been enzymatically treated to break down the long proteins into shorter ones. Also known as ‘hydrolyzed whey’, whey protein hydrolysates are easily absorbed by your body while minimizing potential digestive issues and allergic responses. Hence, they are typically included in medical and sports nutrition products and infant formulas.
Whey protein concentrate – The protein content is typically lower in whey concentrate, usually ranging only from 25 to 89 percent, with most commercially sold products containing around 80 percent. Concentrates typically have four to eight percent of fat, lactose, and other minerals.
There are no strict rules on how or when to take whey proteins, since they are essentially considered food products, like yogurt and cheese. However, nutritional and body building experts typically recommend taking them after working out, since they are digested quickly and can change muscle protein synthesis while minimizing muscle protein breakdown post training. It is recommended that you take about 20 to 40 grams of whey protein after training.
When shopping for whey proteins online, you are likely to come across them in different types. Here is a guide that can help you differentiate them from one another:
Whey protein isolate – This is the purest type, containing 90 to 90 percent of whey protein with minimal lactose (0.5 to one percent) and minimal fat (0.5 to one percent). Hence, it is a good source of protein if you are lactose intolerant or any other condition that makes it difficult for your body to digest and process lactose. However, take note that it may lack other important components of whey, like immunoglobulins.
Whey protein hydrolysates – These whey proteins have been enzymatically treated to break down the long proteins into shorter ones. Also known as ‘hydrolyzed whey’, whey protein hydrolysates are easily absorbed by your body while minimizing potential digestive issues and allergic responses. Hence, they are typically included in medical and sports nutrition products and infant formulas.
Whey protein concentrate – The protein content is typically lower in whey concentrate, usually ranging only from 25 to 89 percent, with most commercially sold products containing around 80 percent. Concentrates typically have four to eight percent of fat, lactose, and other minerals.
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