In the world of bodybuilding and sports nutrition, the whey protein shaker is king. Used for mass gain or lean bodybuilding, it's a great help when you want to improve performance and build muscle mass. But what's behind this foodstuff? How do you use it? What are its benefits? We answer the most common questions.
Definition of whey protein: what is it?
The Whey protein is a prized foodstuff for the nutrition of athletes, and more specifically body-builders. Presented in powder form and derived from milk, it is a derivative of whey derivativealso known as whey. So it's far from being a magic powder that makes you grow muscles overnight.
Its major advantage? It contains all 9 essential amino acidsmaking it a valuable choice for supplementing daily protein intake.
Côté production and manufacturingwhey comes from two main sources: cheese whey and dairy whey:
- the cheese wheywhich, as the name suggests, is derived from cheese-making, via the coagulation of milk by enzymatic or chemical methods. This method is the most widely used, as it is economical.
- the dairy whey comes directly from milk, without any coagulation process, but undergoes microfiltration. It is often referred to as "native whey" because it undergoes fewer transformations than whey derived from cheese.
What are the different types of whey?
There are three types of whey protein on the market. They are distinguished by their manufacturing process, which has a direct impact on the final composition. As a result, you won't find the same the same level of protein, minerals, fat and lactose, depending on the depending on the type of whey chosen. We distinguish between :
Without a doubt, whey concentrate (CPL) is the most popular choice, as well as being generally the most economical. Popular with beginners and experts alike thanks to its value for money, it generally contains between 35% and 80% protein.
Concentrated whey is obtained either by ultrafiltration of milk, which separates water, lactose, fat and protein while preserving the native protein structure, or by thermal denaturation, a less gentle method for proteins.
Whey isolate is obtained after further filtration, using advanced ultrafiltration or ion exchange chromatography. Unlike whey concentrate, whey isolate generally contains less fat and lactose, with a protein content up to 90% of the product.
Hydrolyzed whey contains proteins whose amino acids are broken down into smaller peptides, to speed up their absorption once in the digestive system. This property makes it more expensive than other varieties.
It is never sold pure, because of its very bitter taste. bitter taste. It is often found in combination with whey concentrate or whey isolate.
To produce it, there are various hydrolysis manufacturing processes. It can be carried out chemically (with the risk of denaturing certain amino acids) or enzymatically, a gentler method. However, it is often difficult to determine which process has been used, as this information is not usually indicated on the packaging.
It is especially recommended for advanced athleteswho need protein quickly and want to boost their recovery.
What are the benefits of whey protein for bodybuilding?
More than just building muscle mass
The reason whey protein is so popular in the fitness world is because it's an invaluable valuable ally for building muscle mass.
If you take this powder hoping to increase your muscle mass without putting any intensity into the gym or balancing the rest of your diet, however, you're likely to be disappointed. It's not a miracle powder.
Nevertheless studies have already shown that an increase in protein intake (within a reasonable limit of 2.5 g/kilo body weight/day) has a positive positive impact on muscle developmentcompared with control groups.
The cause? The amino acids that make up proteins are useful for triggering muscle protein synthesis. a process essential for muscle growth.
What does whey have to do with it? Since whey is nothing other than a quality protein, it acts in the same way, and therefore promotes the development of muscle mass. It's all the more interesting because it's easy and convenient to take, and is rapidly rapid absorption. By consuming whey, you limit catabolism (the destruction of muscle proteins). All positive benefits!
Better recovery after training
By reducing muscle catabolism and boosting anabolism, whey could reduce recovery time and speed up muscle rebuilding.
The result is less muscle fatigue and shorter, less intense shorter, less intense aches and pains !
Help for muscle drying
Whey provides a significant dose of protein, while limiting carbohydrates and fats. It's therefore advantage during muscle leaningwhen calories are at a premium, to reduce body fat while preserving muscles.
How to use whey on a daily basis?
To get the most out of whey, you can consume it simply in a shaker, mixing it with water or a dairy product. You can also incorporate it into recipes for ice creams, pancakes, cakes and more. Remember, however, that it is a supplement to your diet and should not be the mainstay of your daily protein intake.