The term whey protein stands for whey protein. What is it needed for and how can it help build muscle? Proteins are needed by the body as well as many other minerals, vitamins and trace elements. But if you have an increased need for proteins, you usually have to help a little, since the protein you need often cannot be ingested in sufficient quantities through food alone.
Whey protein, what is it actually?
Whey is an English term that means "whey". So whey is whey protein. It is an efficient dietary supplement used by strength and fitness athletes. The increased protein requirement can be covered with it. Whey protein allows the muscles to recover faster after training and also specifically supports muscle building. Whey protein surpasses any natural protein source as it has a biological value of 104. This high value is responsible for the fact that the body can convert the protein into muscle tissue particularly quickly. With whey protein, the body receives an important building material in order to be able to build muscle mass efficiently.
How Does Whey Protein Affect Muscle Building?
Whey protein is considered an express protein supplier because it is the fastest natural protein. The body should be able to absorb and utilize it particularly quickly. Whey protein contains a high proportion of branched-chain amino acids, also known as BCAA. They are already in the blood 30 to 45 minutes later. While other essential amino acids enter the organism via the liver, whey protein enters the muscles directly and without detours. Thanks to the amino acids it contains, it provides the body with the necessary cell building blocks for muscle building faster than any other protein.
How is whey protein made?
The dairy industry has long ignored whey protein, even though cow's milk is the source of the protein. In order to obtain whey protein, the whey must first be separated from the casein. This protein content is necessary for cheese production. In the beginning, the liquid whey contains only about one percent protein. Various processes are used to turn the liquid whey into powder, which is achieved by drying and filtering. The result is the whey protein coveted by strength and fitness athletes. Cold processing of whey protein produces high quality CFM whey protein. CFM is the abbreviation for Cross-Flow Microfiltration. A low processing temperature largely filters out lactose and fat, making the protein as pure as possible. The bioactive substances and essential amino acids are not lost due to the gentle processing. Thanks to the very small amino acid molecules, the body digests the CFM whey protein particularly quickly. This makes it ideal as a start to the day as well as before or directly after training.
How is whey protein different from other proteins?
Whey protein has a unique selling point among proteins. And that is its rate at which the body absorbs it. With whey protein, the important cell building block that is necessary for regeneration and muscle building can be supplied to the body very quickly after a hard workout. Casein in the form of milk protein and other proteins also have their strengths, except that the body converts casein much more slowly. Amino acid levels take longer to rise, but last longer. Athletes often use the property before bed. If the body does not get protein for a long time, the natural breakdown process of muscle protein begins. This should be counteracted by taking casein. Micellar casein is particularly suitable for this.
Strength athletes and bodybuilders particularly benefit from the advantage that whey protein is easily digestible and quickly absorbed. After an average of eight hours of sleep, the body has little reserves of protein left for muscle building and regeneration. A whey protein shake after getting up is the quickest and easiest way to counteract this. Immediately after training is also a good time, as the body can then use the protein directly for recovery. Whey is an excellent source of protein due to its rapid absorption capacity. Many athletes experience digestive problems when they consume a large amount of protein. Whey proteins make it easier to absorb and digest.
When is the correct intake? Before or after training?
Whey protein can have its greatest effect immediately after a hard workout. Due to the high value, the body converts the whey protein directly into its own protein. The body gets urgently needed building blocks immediately after an intensive training session. They repair and build new muscle fibers that have been damaged by strength training. Many athletes also take whey protein immediately after getting up. This is intended to promote protein synthesis and also to prevent the body from metabolizing muscle protein. This happens more than ten hours after the last food intake. However, few athletes use it directly before a workout. Since the last food intake is often not long ago, the organism still has enough nutritional protein in the blood that it can fall back on.
Are There Different Whey Proteins?
There are three different whey proteins available on the market. Concentrate, Isolate and Hydroisolate. Concentrate is the most common. It is particularly suitable for beginners. This is not pure whey protein, in addition, the approximately 70 to 80 percent protein also contains fat and carbohydrates, each with around seven to eight percent. The isolate is further processed by removing fat and carbohydrates. This means that the fat and milk sugar content is less than one percent in most cases. After this manufacturing step, isolate contains around 90 percent pure whey protein. Comparable to concentrate, it is higher in price. Ambitious athletes who fight for every gram but want to avoid fat or carbohydrates before a competition are well advised to use the isolate. Hydroisolate is the most expensive and probably the most efficient form. The protein content is around 96 percent, which makes whey protein the purest. The amino acids are completely split into free amino acids during production.
Where is the price of whey protein?
The price ranges are as different as the whey products. First of all, it is important to clarify which of the three whey proteins is the right one. The training goals should be taken into account. It's not always the cheapest that's best. The best value for money should match your own wishes. Most athletes change the taste more often so that taking it is not too monotonous. A good price-performance ratio is available with 2 kg packs. Some manufacturers offer 5 kilos. This size is actually only recommended if someone has an extremely high protein consumption.
Is it possible to lose weight with whey protein?
Bad news for anyone who thinks whey protein is a miracle weight-loss drug. It's a normal food. It takes exercise to lose weight and burn fat. And the same applies when abdominal muscles are to be built up. The ultimate goal when taking whey protein during exercise should by no means be weight loss. The goal should be to build more muscle mass and reduce fat. This is the only way to achieve a slim figure that is sporty and defined. The whey shake is quick to prepare, so it's a real option when you're feeling hungry. Cravings can be avoided if five to six small meals are on the menu throughout the day. The whey shake can be easily integrated here. Muscle burns fat. A good supply of protein is extremely important for building muscle. Therefore, whey protein is ideal before or immediately after training. Whey protein can help break down muscles in phases with little exercise.
Are there special whey proteins for women?
Whey protein is also ideal for women to provide the body with more protein after training. There are many manufacturers who have specifically focused on the needs of women. For most women, it is not important to gain as much muscle mass as possible when training, but often the priorities are good basic fitness and a toned body. Often there is also the desire to lose a few excess pounds. Hard training is required to achieve the goals. Whey proteins tailored to the needs of women can provide good support. Building muscle is more effective for burning fat than losing weight just by eating.
How does the whey protein taste?
The whey protein powder has a rather bitter and sticky taste. As a powder alone, it's not particularly pleasant. This is why flavorings are added to the base whey during production. This allows you to create a creamy shake that is available in several flavors. Among other things, there is banana, strawberry, vanilla, chocolate or coconut.
What else is in whey protein?
BCAA's (isoleucine, leucine and valine) and glutamine are the most important amino acids when building muscle. BCAA's are necessary for muscle regeneration. Glutamine is needed to restore and build muscle, as well as for the digestive and immune systems. Both BCAA's and glutamine are found in high concentrations in whey protein. That's why so many athletes swear by adding whey products to their diets as a supplement.
What is "CFM" Whey Protein?
Cross-flow microfiltration stands for CFM. The English term describes a processing method that is used to produce milk protein concentrate. The CFM method uses a low temperature microfiltration process . In this way, a very high protein content is obtained, bioactive ingredients are preserved and the fat and lactose content is kept extremely low. CFM is a non-chemical process. CFM Whey Protein is low in sodium and high in calcium. The digestion of CFM whey protein is very fast due to the very small amino acid molecules. This makes it the perfect companion before and after training.
Strength and fitness athletes use whey protein to cover an increased protein requirement. The speed at which the body can absorb it is its unique selling point. Due to its biological value of 104, whey protein surpasses any natural protein source. There is a particularly rapid conversion into the body's own protein, and thus also into muscle tissue. The basis for whey protein is cow's milk. The whey protein is obtained from the liquid whey by drying and filtering. It contains the so-called BCAA, branched-chain amino acids, to a large extent, which leads to particularly rapid absorption and utilization by the body. Whey protein can have the greatest effect immediately after a hard workout. It provides the much-needed building blocks for repair and growth for the muscle fibers stressed by training. Concentrate, Isolate and Hydroisolate are the three different types of whey protein available. For women, there are whey proteins that are designed to meet the specific needs of women. Which whey protein offers you the best value for money depends on the personal goals you want to achieve. And also a little on the existing budget.
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