Whey: the basic supplement in bodybuilding
Cow’s milk contains two main proteins, casein and whey. The latter is also called whey protein or whey. Combined with intense training, this protein can quickly gain muscle mass. Whey powder is the most used supplement in bodybuilding .
Origin of whey
The clear liquid that rests on the top of a yoghurt or cottage cheese is called whey. This substance contains whey protein whose amino acid profile is very interesting in bodybuilding. The whey is recovered during the processing of cow’s milk into cheese. Its lactose content is enormous (75%) which is why whey is filtered so as to retain only soluble whey protein (10%). Then the liquid is dehydrated to give whey powder directly usable extra. Whey proteins are therefore natural dietary supplements and not doping products!
Whey in bodybuilding
If the whey proteins are so used in bodybuilding, it is because they are very rich in BCAA and especially in leucine. This amino acid plays a key role in transcription (protein synthesis) and alone ensures muscle growth. Whey proteins also contain glutamine and cysteine (an antioxidant that facilitates the transport of amino acids to the muscles).
Of course, whey protein contains 8 EFAs in individual amounts adequate to the body’s needs of a bodybuilding practitioner. In other words, each amino acid is present in ideal proportions so that no amino acid is limiting. That’s why the biological value of whey protein far exceeds that of nature’s foods. Be careful, this does not mean that whey proteins are not of natural origin. The hand of man simply intervenes in the meeting and in the balancing of amino acids.
Concentrates and whey isolates
Good quality whey protein has almost no carbohydrate or fat. However, whey is very rich in lactose. Filtering whey is therefore decisive in the quality of the supplement. The better the whey is filtered, the less the final product will contain sugars and fats. The goal is to get a product that provides the most protein and the least calories possible. There are two types of whey proteins that are differentiated by their quality and their prices:
• Isolates Whey are extremely pure protein supplements. Their sugar and fat content is very low thanks to a cold treatment of whey. Whey isolates are 90-95% protein. Lactose intolerant people can consume whey isolates without any problem, their content does not exceed 1%.
• Whey concentrates are cheaper supplements and can be found from 25th. Concentrates contain little lactose and fat, but slightly more than isolates. Their protein composition is between 75 and 80% (denaturation of proteins).
The food industries have also made intermediate blends. These are mixtures of concentrate and isolate. These products are popular because their price is affordable, their amino acid profile is very correct and their lipid and hydrate content remains low. However, we can not compare them because they do not all have the same isolate / concentrated balance.
Choose your whey protein
Do you need to buy a concentrate or isolate? It depends on your current budget and goals. Let’s say that you are in the process of gaining mass. Knowing that the quality of proteins is very good, it is useless to pay twice as much to consume less fat isolates. Preferably buy concentrates or mixtures. On the other hand, during a dry diet, the isolates that are poor in hydrates and fats are very interesting and allow to dry while ensuring an excellent protein intake. To give you an idea, a whey concentrate service provides 130 calories including 21g of protein. In isolates, a service provides 105 calories including 25g of protein. The difference is not negligible for a bodybuilder who aims the competition.
When to eat whey
Whey is a protein quickly assimilated by the body. Its absorption begins half an hour after ingestion and lasts about 30 minutes! Such a quantity of protein assimilated in such a short time obviously requires large amounts of amino acids. This supplement should be consumed during the opening of the metabolic window (on waking or after the session). This consumption will limit the catabolism of muscle fibers by placing the body in anabolic conditions. Obviously, combining intensive training with a whey protein supplement will ensure constant muscle building.
The best time to consume proteins depends largely on their speed of assimilation. In addition to this speed, the intensity of the training and the needs of the body are added. Ingesting three whey protein services in the middle of the day is like wasting those precious nutrients unnecessarily. Even if you are in recovery period, only the metabolic window represents a critical enough situation to consume whey protein. Otherwise casein is a slow protein that can be used at any time of the day to feed the muscles gradually, without risking the protein surplus.
Other benefits of whey
In addition to being a quality dietary supplement in bodybuilding, whey protein has anti-inflammatory and anti-carcinogenic properties. It improves the hormonal response, which is why people with diabetes will have to ask a doctor before using this protein in addition. In the long term the consumption of protein whey increases the speed of metabolism (adaptation of the body). Knowing that whey provides very little fat and sugar, it can be used in a slimming diet. Vegetarians will also find a source of complete protein to balance their diet. In the sportsman this protein can be used for a training of volume, strength or endurance.
● Whey protein comes from whey made by cow’s milk (natural origin)
● Whey is the protein most used by bodybuilders as a supplement
● This protein is quickly assimilated by the body (about 30 minutes)
● Whey isolates are purer than concentrates but also more expensive