Das Molkeprotein Whey - Der Überblick

The Whey Protein Whey - The Overview

Among the many dietary supplements on the market, there is probably no other supplement that has such a high status as whey protein. But what makes the Whey protein? For whom is it best suited? And how should it best be taken?

Content:

What is Whey Protein?

Whey protein is a special type of protein that is obtained from milk or whey, which in turn has some advantages and disadvantages - more about this in the course of this article. Whey itself consists of a good 94 percent water, about 4 percent lactose and one percent whey protein. In addition, whey contains important micronutrients such as calcium, potassium, phosphorus and vitamins B1, B2 and B6, which are also found to a large extent in the end product in high-quality products.

Whey protein is a very high-quality protein, which is not only very quickly absorbed into the bloodstream, but can also be very efficiently converted by the organism into the body's own protein. These beneficial properties of whey protein (as well as many other proteins) are mainly due to its property of being a complete protein. A complete protein is any protein that contains all nine of the essential amino acids required for protein synthesis in the body. Although the so-called non-essential amino acids are no less important, these, unlike the essential ones, do not need to be supplemented for muscle building training.

Essential amino acids:

  • L-Histidine
  • L-isoleucine
  • L-Leucine
  • L-lysine
  • L-methionine
  • L-Phenylalanine
  • L-threonine
  • L-tryptophan
  • L-valine

With the help of these amino acids, the body is able to produce some other amino acids itself, if these are not supplied in sufficient quantities through the diet. In addition, Whey Protein is characterized by its high content of branched-chain amino acids, the so-called BCAAs, which can be utilized by the organism particularly quickly, since they reach the muscles directly and do not first have to be metabolized by the liver. This is especially true for leucine, which is the trigger for muscle protein synthesis.

What types of whey protein are there?

Whey protein can be produced using different processes, which in turn means that the resulting variants differ from one another in terms of their nutrient composition. This also results in individual areas of application in each case. We would like to introduce the most important ones to you:

Concentrate

Whey Protein Concentrate, also abbreviated as WPC, is the standard variant of whey protein, which is obtained by means of a simple filtration process. Due to the comparatively low production costs, it is the cheapest product variant. Products in this category are characterized by a protein content that ranges between 70 and 80 percent.

This includes about 50 percent essential amino acids and 10 percent BCAAs. In return, the fat and carbohydrate content is relatively high. Since the carbohydrates are milk sugar (lactose), Whey Protein Concentrate is not suitable for athletes with lactose intolerance.

Isolate

The production of whey protein isolate, which is manufactured either by a microfiltration or an ion exchange process, is considerably more complex. This effort, which is also reflected in the price, is worthwhile, however, as a significantly higher protein content of up to 95 percent can be achieved.

While special salts are used in the ion exchange process to generate this high protein content, this is not the case in the much gentler microfiltration process. This means that the quality of such products is somewhat higher. Conversely, the high protein content results in a very low fat and carbohydrate content of just under one percent. Isolates are therefore also suitable for allergy sufferers or athletes on a very strict diet.

Hydrolysate

The name of this Whey variant comes from the manufacturing process. During the so-called hydrolysis, the protein chains contained in the whey are broken down. This ensures a very good absorption capacity, as the further decomposition into amino acids is facilitated.

The disadvantage of this in itself very high-quality Whey product is the slightly bitter taste, which is why the hydrolysate is rarely sold in pure form as a powder for mixing shakes. It is therefore much more frequently used as an admixture in Whey products and multi-component proteins or in the production of protein tablets.

For whom is whey protein suitable?

Whey protein is basically suitable for all athletes who train regularly and intensively. This applies to athletes who want to build muscles as well as those who want to reduce their body fat percentage or simply do endurance sports. Whey protein makes a valuable contribution to a protein-rich diet, because on the one hand it helps to cover the significantly increased protein requirement and on the other hand it ensures, for example after training, that the organism has many necessary building blocks directly available for muscle regeneration. Other advantages are the now very advanced taste variety, good digestibility and immediate availability after training, because it is easily transportable.

Does Whey Protein have side effects?

Since whey protein is nothing more than a food, albeit a highly concentrated one, there are hardly any side effects to be expected. On the other hand, allergy sufferers who react to lactose are an exception. As already mentioned, this problem can easily be solved with the help of Whey protein isolate. Since the body must first get used to the high protein consumption, there may be mild discomfort such as flatulence or nausea, especially at the beginning of intake. However, these symptoms usually subside completely after a short time. Otherwise, as with any food: excessive overdoing is never the solution. In the case of Whey, for example, a multiple dosage on an empty stomach can lead to diarrhea.

How should Whey protein be taken?

Whey protein is ideally taken in the form of a shake, with the dosage depending on body weight. This guarantees that the organism has sufficient protein available for utilization in the medium term. An amount of about 0.5 grams per kilogram of body weight of protein powder per shake is sufficient in this respect, although you can also cap at about 40 grams of protein intake per shake. Many Whey protein flavors taste quite good dissolved in water, though some athletes prefer a blend with milk. While a milk blend contains significantly more calories, it also contains slightly more protein due to the natural protein content of milk. By the way, the fat in the milk only minimally affects the absorption capacity and therefore does not pose a problem. Alternatively, Whey protein is also excellent for baking pancakes, cookies and protein muffins. A variety of flavors make this type of use particularly interesting.

In order to support the body in the best possible way in muscle building or muscle maintenance, Whey protein should be taken especially immediately after training in the form of a post-workout shake. Ideally, this is done together with a good one gram of maltodextrin per kilogram of body weight. These quickly digestible carbohydrates help to replenish the muscle glycogen stores and at the same time serve as a transport matrix so that the amino acids reach the muscles more quickly. A shake immediately after getting up also ensures a rapid transition from catabolic metabolic processes to anabolic metabolic processes. Whey protein therefore also acts as a muscle protector.

However, taking it is not only effective as a post-workout shake, but has many good uses. This table gives you an orientation of the suitability of Whey proteins compared to other proteins for your daily training routine:

TIME WHEY WHEY ISOLATE MICELLAR CASEIN MKP SOY ISOLATE
Before training ++ ++ - o +
After training ++ ++ - o +
Breakfast ++ + o + +
Before sleep + + ++ + +
Sip in between + + + + +
Variety ++ ++ ++ ++ ++
Lactose intolerance + ++ + o ++
Vegan - - - - ++
In a diet + ++ ++ + +

Explanation:++ very suitable |+ suitable |oless suitable |- notsuitable

As always, even the best supplement can not replace a balanced diet.

Where can I get Whey protein?

If this article was helpful to you, we would be happy if you find what you are looking for.

Vegan alternatives

Those who follow a vegan lifestyle will avoid whey proteins. The only serious vegan alternative to Whey is soy protein. It has similar good properties in terms of how long it takes for the amino acids to enter the blood. The biggest disadvantage is the lack of methionine, which should be compensated for specifically, for example by eating nuts, such as Brazil nuts. The consumption does not have to take place at the same time, because the proteins of the nuts arrive delayed anyway.

Conclusion

Whey protein is an ideal dietary supplement that helps both beginners and professionals to achieve their goals. So if you were given the choice to take just one supplement with you to a desert island, it would definitely be a high-quality Whey protein, preferably in your preferred flavor, of course.

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