How Much Whey Protein Should You Ingest?
Whey Protein - What the Health Aspect is.
Whey is produced in the production of quark and cheese. It contains animal protein that is of particularly high quality and can be easily absorbed by the human organism. Whey protein is rich in essential amino acids that aid in building muscle and losing weight
are helpful. Not suitable for vegans, the whey protein is used as a dietary supplement, especially for athletes. You can get the valuable protein from us in powder form.
The whey protein looked at in detail
For nutrition experts, it is the highest quality protein of animal origin. The reason for this is a complex of 9 essential amino acids. The whey protein is unique in this composition. Because the body cannot produce the vital protein itself. The components of the so-called whey protein include isoleucine, leucine and valine. They are 35 percent involved in building human muscles. When you consume these building blocks from whey protein, you are primarily promoting your muscle growth. Among the branched-chain
Amino acids especially endurance athletes and fitness athletes appreciate the protein isoleucine, as the vital substance activates the growth hormone somatropin. Isoleucine from whey protein is an important source of energy during intense physical activity. A sufficient supply of protein also supports the regeneration of muscle tissue and the formation and regulation of glucose.
More interesting facts about the protein content of whey protein.
Breast milk has a protein content of just under 1 percent. In comparison, it is 3.3 percent in cow's milk. Animal milk contains 0.6 percent whey protein. In addition to whey protein, casein is also one of the ingredients. This protein does not get into the whey because it is made into cheese. Since whey protein is made up of all of the essential amino acids, it is called complete protein. Tryptophan, threonine, phenylalanine, methionine, lysine and histidine are other main protein components. Additionally, whey protein is found in albumins
and globulins. Whey protein is obtained under the influence of heat with the simultaneous addition of lactic acid. Another manufacturing process is ultrafiltration with vacuum evaporation. A protein can be obtained that is used in the production of baby food and food. Since the animal protein can be quickly converted into the body's own protein, whey protein is classified as high quality from a nutritional point of view. That is why it is the main component of protein powders
promote muscle building or weight loss.
A look into the nutritional physiology of whey protein.
Whey protein offers you a high biological value. This measure describes the efficiency of the conversion of food-based protein into the body's own protein. Since the beginning of nutritional science, the reference value 100 for hen's eggs has been used as a basis. The more similar food and body protein are, the less protein you need to supply to maintain vital processes. Whey protein has a biological value (BW) of over 100. Accordingly, this protein can be quickly absorbed by the human organism. In contrast to casein, whey protein flocculates more finely under the action of pepsin and stomach acid. This biochemical process promotes a softer food pulp, which can be digested more quickly after being in the stomach for a short time. Compared to whey protein, breast milk provides even higher quality protein, which is used by the infant in the first months of life to develop its immune system. While cow's milk has a whey protein casein content of 20:80, it is 60:40 in breast milk. The first breast milk (colostrum) even reaches a value of 90:10. Based on this knowledge, baby food is often offered with a higher content of whey protein .
What effect does the dietary protein have?
As an athlete, you can incorporate the high-quality protein perfectly into your fitness plans and basic nutrition. Scientists recommend consuming whey protein right after getting up in the morning. The supply of biologically active protein is also suitable before and after the training unit. Since the substance closely resembles the muscle structure of humans, the small protein molecules are absorbed through the intestines faster than casein. Whey protein quickly becomes effective as a muscle-building protein. Whey protein is also impressive as a radical catcher. The so-called antioxidant slows down the aging process. High-quality whey protein has a positive influence on a person's biological age. One of the most important radical scavengers is glutathione. In order to produce it in the cells, the body needs them
Amino acid cysteine, contained in whey protein. Apart from breast milk, no other source of protein is known to contain more cysteine. The amino acid tryptophan is also part of whey protein. This protein content stimulates the formation of serotonin. The
Happiness hormone ensures better sleep, more balance and greater resistance to stress. If the tryptophan level is increased, test persons show a significant increase in their cognitive performance.
How do the products differ?
Whey is greenish-yellow in color. It consists of 94 percent water. In addition to protein, carbohydrates and fat are among the components. Whey protein concentrates are usually characterized by a protein content of 80 percent. If the proportion is 70 percent, experience has shown that the ingredients fat and lactose are increased. However, an increase in lactose can cause gas and diarrhea in sensitive people. Lactose and fat were removed from so-called protein isolates. Important immune-stimulating and hormone-regulating substances are retained. These products are characterized by a high degree of purity. They have a 90 percent protein content. If whey protein is broken down enzymatically during production, so-called hydrolisates are created, which can be absorbed and processed even faster. They are the most expensive preparations. Whey protein powder is available in different flavors. Practical to use, it mainly complements smoothies and shakes. In combination with water, milk, yoghurt, quark, fruits, seeds and nuts, the protein becomes a nutritious source of vital substances that strengthens muscles and the musculoskeletal system. The ideal dose per meal is 30 grams of whey protein. You can recognize high-quality products by the fact that the protein content is at least 75 percent. At the same time, the sugar content should be below 5 percent. Whey protein from willow milk is best. Because the fresh grass ensures an optimal ratio of vitamins to fatty acids. You can recognize products from near-natural extraction by their fine powder texture. Another high quality feature is the use of stevia as a sweetener.
When to exercise caution
Dietary supplements are not a substitute for a balanced diet! Their ingestion can cause side effects. If you are unsure about whey protein, it is best to ask your doctor. Allergies and disorders of the skin, liver and kidneys are known from excessive protein intake. Increased consumption can trigger pimples and acne. If the protein dose is reduced when skin problems occur, the symptoms subside in most cases. According to experts, the occurrence of organ damage is based on previously unknown pre-existing diseases and functional restrictions. Always consult a doctor about this! Adequate hydration is not only necessary when taking whey protein. Drink at least 2 liters of water a day! This is the only way your body can excrete excess protein. In phases of training and diet, whey protein is an important source of calories. Depending on the choice of product, some consumers tend to have hypersensitivity reactions to lactose and milk protein. If you are lactose intolerant, whey protein isolates are an alternative. If you are affected by a milk protein allergy, you can switch to vegetable protein such as legumes, soy, hemp or lupine. However, vegetable protein has a low protein quality. There are fewer essential amino acids in each case. Therefore larger amounts should be taken from vegetable protein sources.
Studies have shown that whey protein is well tolerated.
For nutrition experts, whey protein makes a valuable contribution to health. Studies show that if you eat a high protein diet with regular exercise, more body fat will melt away. Because protein stimulates the metabolism so that more calories are broken down. In
Whey protein can be easily combined with other dietary supplements. In addition, the additional portion of protein creates a pleasant feeling of satiety. In phases of a diet, the easily digestible protein can even replace a meal. Experience for yourself
how sustainably whey protein can support your wellbeing!
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