Proper nutrition

Everything You Wanted to Know About Whey Protein: Price, Effectiveness, Features

Whey protein is the # 1 most popular protein in most sports nutrition rankings. Today you will learn about the benefits of whey protein for weight loss and muscle growth, why is it more popular than other types of protein powder, and how expensive protein is?

BE SURE TO SEE: ALL about whey protein

Whey protein is made from whey by filtering and removing excess carbohydrates and fats from it. It is a natural product not chemistry, as is commonly thought when it comes to sports nutrition. Protein powder manufacturing technology is shown in this diagram:

About whey protein

Whey protein is the leader in sales of almost all sports food stores. What is the reason for this? The popularity of whey protein can be attributed to the following factors:

  1. Whey protein contains almost the entire set of important amino acids and has a high biological value. In addition, it is the leader in the number of essential amino acids.
  2. It is a rapidly digestible protein: amino acids are immediately transported to the muscles for the synthesis of new muscle mass.
  3. It has a positive effect on the immune system and optimizes insulin secretion.
  4. It is ideal for post-workout consumption.
  5. It dissolves well and tastes good.
  6. Whey protein is an optimal product in terms of price-quality ratio.

We wrote more about the benefits and harms of protein in the article: The benefits and harms of protein.

When and How to Take Whey Protein?

So, the ideal time to consume protein is:

  • In the morning… During 7-8 hours, while sleep lasts, the body does not receive energy. And accordingly, he begins to use reserve sources: glycogen from the liver and muscles and amino acids, which are obtained through the destruction of muscles. In addition, the hormone cortisol is released in the morning, which destroys muscle tissue. If you drink fast whey protein, then these processes can be prevented.
  • Before training. Taking whey protein 30 minutes before training will provide the body with the necessary amino acids. This will provide energy for intense muscle work and help avoid muscle catabolism.
  • After training. Your body absorbs nutrients especially well after a workout, which means this is the ideal time to consume fast-digesting protein. Whey Protein will provide an instant supply of amino acids into the bloodstream for muscle growth.
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If you are consuming whey protein once a day, it is best to drink it within half an hour after your workout. If you are not exercising, then drink it in the morning.

You should not consume pure whey protein between meals, as it is quickly absorbed and you will soon feel hungry. If you want it to be absorbed for a longer time, then eat with it a high-fat food, such as nuts. This will slow down the absorption of the powder, which means you will not feel hungry for a longer time.

Whey powder dissolves easily in water, so it is enough to shake it in a container or bottle (often special shakers are used for this). You can dissolve the protein in milk, water, juice – at your discretion. If you are drying, it is better to dissolve the protein in water to reduce the amount of carbohydrates and fats consumed.

Whey protein types

Depending on the protein content, whey protein can be of three types:

  • Whey concentrate (protein content 50-85%)… During the production of concentrate, whey undergoes insufficient protein filtration, so fats and carbohydrates remain in it. However, the concentrate is attractive for its price and with a high protein content (from 70% and more) it is the optimal product.
  • Whey isolate (protein content 90-95%). A cleaner powder with a high protein content, but its cost is higher. Suitable for those who are in the process of drying and avoid excess fats and carbohydrates.
  • Whey hydrolyzate (protein content 90-95%). The hydrolyzate is made using new technologies with good filtration. This is an expensive product and not very popular.

Whey Concentrate is a basic protein and is suitable for almost any purpose. If you are not in the process of drying, then you can safely purchase a concentrate. But pay attention to the protein content of 100 grams of powder. It is best not to try to save money by purchasing a protein powder with 50% protein, because in the end you will only lose by not getting enough protein.

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Whey Protein

Whey Protein For Weight Loss & Gain

Whey Protein Doesn’t Help You Lose Weight! This is not a fat burner or a magic product that will help you remove flanks and cellulite. Protein is a powdered protein that promotes muscle growth. Therefore, it is useless and pointless to drink whey protein for weight loss.

The only surefire way to lose weight is to eat while in a calorie deficit. And here protein powder can be your indirect helper. First, it’s a nutritious, low-calorie snack that’s easy to take with you when traveling or to work. Secondly, with protein, you can easily gain the required amount of protein, while not greatly increasing the total daily calorie intake. Third, protein optimizes insulin release, which means it helps you better control your appetite.

How to calculate the calorie content of whey protein?

Most often, the calorie content of the powder is written on the package, as well as the content of proteins, carbohydrates and fats. Also included with the jar is a measuring spoon – stingy. One scoop contains about 25-30 g of powder (the exact value is indicated on the packaging). Accordingly, from these values, you can calculate the kbzh of protein.

For example, the popular whey concentrate Optimum 100% Whey Gold Standard 100 g of powder contains:

  • Calories: 375kcal
  • Proteins: 75.0 g
  • Fat: 3.8 g
  • Carbohydrates: 12.5 g

Accordingly, 1 piece of 30 g contains:

  • Calories: 112 kcal
  • Proteins: 22.5 g
  • Fat: 1.14 g
  • Carbohydrates: 3.75 g

Attention! The numbers for different brands of protein powder may vary. Count calories and protein based on the values ​​indicated on the specific package.

Whey Protein For Muscle Growth

Can you drink whey protein if you don’t exercise? Since this is a common protein extract from milk, then, of course, you can. There are no contraindications. But you won’t be able to build muscle by taking protein powder and not exercising. Protein promotes muscle growth through strength training and your daily protein intake. Without adhering to these two factors, muscle growth will not even be with protein.

Can you build muscle without protein? You can, but for this you need to gain your protein intake with other foods. For the growth of muscle mass, a person weighing 70 kg needs 140 g of protein. For example, 1 egg contains 7-8 g of protein, and 100 g of meat / fish contains 20-25 g of protein. Not so much. Therefore, protein is a great help if you are unable to eat your required daily protein intake.

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How To Take Protein?

Is protein expensive?

Let’s count it clearly. Let’s take middle price categoryfor example whey concentrate: Pure Titanium Whey 100%. Using the example of a large can (over 2 kg), we calculate how much protein we get and how much we pay for it:

  • Can weight: 2240 g
  • Price: 3500 rubles
  • Protein content: 74 g per 100 g of product

A measuring spoon (scoop) is supplied with the protein:

  • Powder weight in 1 pack: 30 g
  • Protein content in 1 scoop: 22 g

So, we calculate how long such a can of protein will be enough for us, if we consume 1 scoop a day:

  • Servings: 2240 g (total can) / 30 g (how much 1 scoop holds) = 75 servings

Those. One large can is enough for 75 days with daily consumption once a day. You can consume it not every day or reduce / increase the serving size, depending on this, the powder consumption will vary.

Let’s also calculate what the net price of a serving and protein is:

  • Price for 1 buy: 3500 rubles / 75 buy = 46.6 rubles
  • The price of 1 g of protein: 46.6 rubles / 22 g = 2.11 rubles

Using similar calculations, you can compare the prices of the brands you are interested in. Don’t look at the final price of a can of protein, try to calculate the price of 1 g of protein.

Whey Protein Brands & Ratings

When buying protein, pay attention to the word Whey – it means whey. Next comes the gradation:

  • WPC – concentrate
  • WPI – isolate
  • WPH – hydrolyzate

BE SURE TO SEE: Top 10 Best Whey Proteins of 2019

To maintain muscle mass, a person needs to consume at least 1 g of protein per 1 kg of body weight, and for muscle growth, 2 g of protein per 1 kg of body weight. Whey protein is a convenient way to make up for your lack of protein intake and is also a good aid for maintaining and growing muscle mass.

See also: Types of protein – similarities, differences and features of use.

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