Anyone can take whey protein supplements

What is whey protein (whey protein)?

Whey protein, in German Whey protein called, is one Mixture of proteins isolated from whey. Whey is the liquid part of milk that is separated out during cheese production.

Ingesting whey protein (whey protein) is a convenient way to add another 25-50 grams in addition to your daily protein intake. This would be important for bodybuilders and fitness enthusiasts to know, but also for people who want / need to lose weight or who simply do not consume protein in their diet.

What does whey protein ingestion do in our body?

Whey protein can affect our body in different ways. The most common reason to use protein powder is Building muscle mass, as well as the Increase in protein and BCAA intake. In addition, the powder can also be used for Breastfeeding the feeling of satiety contribute and thus positively support weight loss.

Content:

How does whey protein affect muscle building?

Lose weight with whey protein - is it possible?

How is whey protein (whey protein) made?

What are the qualitative differences in whey protein?

Are there any side effects from taking whey protein (whey protein)?

Essential whey protein available from Herbano

How does whey protein affect muscle building?

The powder contains high amounts of Proteins and amino acidswhich for a increased muscle growth are effective. Especially those Amino acid leucine stimulates muscle protein synthesis on a molecular and genetic level.

Whey protein or whey protein is often used by Athletes used as it is supportive of the Muscle building affects.

➤ Did you know that whey protein can also be effective on your hormones? Muscle building is also stimulated through the release of anabolic hormones, namely insulin.

Very interesting are the results of a recent study which showed that total daily protein intake is the most important factor in muscle growth. Compared to other types of protein, such as soy protein, whey protein usually performed better.

When should whey protein (whey protein) be consumed for effective muscle building?

Especially at athlete is the expression "Pre- ”and“ Post-workout”An extremely common term in parlance.

  • Under Pre-workout one understands the Time before a training session. If a protein shake is consumed during this time, it helps to create one positive nitrogen balance in the body at. Research has shown that protein synthesis increases when whey protein is consumed immediately before weight training. Increased protein synthesis favors increased muscle building.
  • Post workout describes a very short time window in which the important nutrients absorbed can be of particular benefit. Post-workout protein supplementation has been especially popular in the Recovery phase after a strenuous training session and proven to be beneficial in terms of the potential gain in muscle and strength.

Lose weight with whey protein - is it possible?

In order for us to lose weight, sufficient sport and exercise are extremely important, but studies have shown that proper nutrition is far more important. The increased consumption of whey protein in particular can have a positive effect on our weight loss and thus our fat loss in different ways:

1. Earlier onset and increased feeling of satiety

The feeling of satiety is achieved through the macronutrients proteins, carbohydrates or fats, and this effect is particularly pronounced with the intake of proteins.

➤ Important: Depending on the protein source, the saturation effect is different in strength. Compared to soy or casein protein, whey protein performed better in studies and was able to reduce the feeling of hunger more.

2. Suppression of our appetite

According to a study conducted at Purdue University, increased protein intake curbed appetite. The participants were divided into two groups, one group taking the recommended amount of protein from 48 grams per day consumed. The second group, on the other hand, consumed twice as much protein, that is 96 grams.  

The results showed that the appetite of the test group with the higher protein intake was lower throughout the day.

3. Stimulation of our metabolism

When we consume more proteins, our organism needs more energy to digest them. Because of this "thermal effect" and various other factors, high protein intake tends to increase metabolism. As various studies have shown, this effect lasts longer and more calories are burned throughout the day.

In addition, it is important to know that ingesting whey protein can help us maintain muscle mass. In order to lose weight particularly effectively, it can be helpful to have a Replace meal with a protein shake. If you replace your breakfast, for example, fruits, healthy fats with grains and seeds, but also vegetables such as spinach, kale or avocado can be added to the shake.

How is whey protein (whey protein) made?

Whey protein is made from milk. More precisely from the whey contained in the watery part of milk. During cheese production, the fatty components of the milk coagulate and the whey are separated from the cheese as by-products.

➤ Have you ever noticed the liquid on the surface when opening a yogurt cup? This is exactly what it is about whey!

In the past, cheese makers tended to throw them away until they eventually discovered their commercial value. But in order to end up on our shelves as whey protein, milk goes through several steps in which the liquid is processed into the powder we know.

After the cows have been milked, they go through a pasteurization process. The bacteria contained in the milk, which can be very bad for human health, are killed.

➤ After this process contains the milk 20% whey and 80% casein

Then the milk is divided into liquid and solid particles through the use of enzymes. While the solid particles are further processed in cheese, the liquid part is the one that contains the whey as well as fats and carbohydrates.

Finally, the liquid is placed in a dryer, which generates hot as well as cold air. In this last step, the water is withdrawn, which means that only the solid component, the protein, remains. The resulting end product is the whey powder, which is about90% consists of whey. This process takes great care to ensure that the whey does not lose its nutritional value and that the protein is not denatured.

What are the qualitative differences in whey protein?

As is so often the case, there are also serious qualitative differences with this product. A basic distinction is made between three whey proteins: Whey protein concentrate, whey protein isolate and whey protein hydrolyzate

Whey Protein Concentrate (WPC)

  • Whey Protein Concentrate is the most readily available and the least filtered form of whey protein
  • Whey Protein Concentrate is known to have a lower protein concentration in between 40-60 % and a majority Lactose and fat concentration on.
  • Advances in filter technology enable companies to use whey protein concentrate with around 80% protein concentration and consequently with a substantial lower amount of fats and carbohydrates to produce.
  • Whey protein and whey protein concentrate are not the same thing. Whey protein contains a mixture of Whey protein concentrate and Whey protein isolate, in a ratio of approx. 80:20.

Whey Protein Isolate (WPI)

  • Whey Protein Isolate is the result multiple filtrations
  • Whey protein isolate has to go through several stages of filtration to remove the lactose and fat content without losing their biological activity.
  • The result is a 90-95% high protein content with minimal or no fats and carbohydrates and is strictly low in lactose.
  • People in general lactose intolerant are use often Whey protein isolate.

Whey protein hydrolyzate (WPH)

  • Hydrolyzed whey protein can be used as a advanced form of whey protein isolate be considered.
  • Whey protein is one already Broken Whey Amino Acid, that means it releases itself more quickly and the Digestive process takes place therefore more quickly
  • WPH has an increased biological value and thus improves muscle protein synthesis.

 

Are there any side effects from taking whey protein (whey protein)?

If you consume too much protein, the following side effects can definitely occur:

  • Digestive problems
  • nausea
  • Pain
  • Flatulence
  • cramps
  • Eructation
  • diarrhea

However, with moderate consumption, the whey protein is well tolerated. Excessive consumption of whey protein is of no benefit to the human body anyway, as it can only process a certain amount.

➤ Are they Lactose intolerant? Then Whey protein hydrolyzate or isolate may be more suitable for you than the concentrate itself.

If you have ever had liver or kidney problems, see a doctor before taking any protein supplement.

Essential whey protein available from Herbano

Which quality features make the protein particularly valuable?

Essential protein powder is a hydrolyzed whey protein (WPH)which means that it can be absorbed by the body particularly quickly.

➤ The product has been certified by the “International Fitness Ingredient Testing Program” (IFIT). The product is tested in the following categories, among others:

  • On microbial purity
  • For heavy metals and solvent residues
  • On genetically modified plants
  • On prohibited substances and doping substances

➤ The composition of the whey protein is also extremely important in terms of added sugars and colorings, which are often added. However, the three flavors of acai, vanilla and cocoa are free from:

  • Added sugar
  • Without artificial sweeteners
  • Gluten-free
  • Without trans fats
  • Without preservative substances
  • Without synthetic colouring
  • Low in lactose

 

 

Sources (in English):

West, D. W. D., Abou Sawan, S., Mazzulla, M., Williamson, E. & Moore, D. R. (2017, July). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9 (7), doi: 10.3390 / nu9070735.

Graf, S., Egert, S. & Heer, M. (2011, November). Effects of whey protein supplements on metabolism: evidence from human intervention studies. Current Opinion in Clinical Nutrition and Metabolic Care, 14 (6): 569-80, doi: 10.1097 / MCO.0b013e32834b89da

Devries, M. C. & Phillips, S. M. (2015, March). Supplemental protein in support of muscle mass and health: advantage whey. Journal of Food Science, 80 Suppl 1: A8-A15, doi: 10.1111 / 1750-3841.12802

Hulmi, J. J., Laakso, M., Mero, A. A., Häkkinen, K., Ahtianinen, J. P. & Peltonen, H. (2015, December). The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the International Society of Sports Nutrition, 12:48, doi: 10.1186 / s12970-015-0109-4

Karelis, A. D., Messier, V., Suppère, C., Briand, P. & Rabasa-Lhoret, R. (2015, May). Effect of cysteine-rich whey protein (immunocal®) supplementation in combination with resistance training on muscle strength and lean body mass in non-frail elderly subjects: a randomized, double-blind controlled study. The Journal of Nutrition, Health & Aging, 19 (5): 531-6, doi: 10.1007 / s12603-015-0442-y

Pal, S. & Radavelli-Bagatini, S. (2013, April). The effects of whey protein on cardiometabolic risk factors. Obesity Reviews: an Official Journal of the International Association for the Study of Obesity, 14 (4): 324-43, doi: 10.1111 / obr.12005

Cerreijen, A. M., Verlaan, S., Engberink, M. F., Swinkels, S., de Vogel-van den Bosch & Weijs, P. J., (2015, February). A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. The American Journal of Clicinal Nutrition, 101 (2): 279-86, doi: 10.3945 / ajcn.114.090290

Haraguchi, F. K., De Brito Magalhaes, C. L., Neves, L. X., Dos Santos, R. C., Pedrosa, M. L. & Silva, M. E. (2014 July-August). Whey protein modifies gene expression related to protein metabolism affecting muscle weight in resistance-exercised rats. Nutrition, 30 (7-8): 876-81, doi: 10.1016 / j.nut.2013.12.007

Piccolo, B. D., Comerford, K.B., Karakes, S. E., Knotts, T.A., Fiehn, O. & Adams, S. H. (2015, April). Whey protein supplementation does not alter plasma branched-chained amino acid profiles but results in unique metabolomics patterns in obese women enrolled in an 8-week weight loss trial. The Journal of Nutrition, 145 (4): 691-700, doi: 10.3945 / jn.114.203943

Pasiakos, S. M. (2015, March). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of Food Science, 80 Suppl 1: A2-7, doi: 10.1111 / 1750-3841.12804

Gwin, J. A., Maki, K. C., & Leidy, H. J. (2017). Increased Protein Consumption during the Day from an Energy-Restricted Diet Augments Satiety but Does Not Reduce Daily Fat or Carbohydrate Intake on a Free-Living Test Day in Overweight Women.The Journal of Nutrition147(12), 2338-2346. https://doi.org/10.3945/jn.117.255554

Bray, G. A., Redman, L. M., de Jonge, L., Covington, J., Rood, J., Brock, C., Mancuso, S., Martin, C. K., & Smith, S. R. (2015). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber.The American journal of clinical nutrition101(3), 496-505. https://doi.org/10.3945/ajcn.114.091769