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Les différents types de whey

Whey is best known for its role in building muscle. Proteins are the core of our body: our muscles, hormones, enzymes, antibodies are made of amino acids. These are the constituents of proteins. Proteins are essential to the proper functioning of the human body and their role goes beyond muscle building.
All proteins are made up of 20 amino acids, 8 of which are essential for our body. Our body is not able to manufacture its own amino acids, so we must provide them through our diet. 
And no, protein is not only used when you want to gain weight. It promotes the increase of muscle mass of course, but it also prevents the loss of this mass during a caloric restriction. It also helps reduce the natural loss of muscle and strength, induced by age or inactivity.

The choice of the protein to consume will vary according to the objective, the starting morphology of the person and possible food allergies/intolerances.
We will mention here the 4 basic proteins, if you want to know more about all types of proteins, it happens on this article.

Whey concentrate, the base protein 

Inexpensive, it is found very easily in shops. But beware, this does not take away its quality! It has remarkable nutritional qualities and can provide protein quickly assimilated by your muscles after training.
This whey is obtained during the manufacture of cheese: once the water and casein are removed from this product, a whey protein concentrate remains. It is rich in immunoglobulins, peptides, essential fatty acids, branched-chain amino acids, with a high level of leucine, as well as a high amount of glutamic acid, the direct precursor of glutamine. It is presented as a powder which can contain between 30 and 90 % of proteins on dry matter, a dose containing on average 20g of proteins according to the various marks. 

How to consume it?

Whey concentrate can be consumed at breakfast, as a snack and especially after training to meet your protein needs. It is a protein with a medium-rapid diffusion which has a very interesting assimilation in view of its complete amino acidogram.

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The isolate

The whey protein isolate goes through a micro-filtration process "cross flow" to separate the protein from fat, cholesterol and lactose. This leads to a purer protein for the final product. Indeed, whey isolate is much more filtered than whey concentrate, allowing the maximum elimination of carbohydrates, lipids, calories and lactose. This explains its higher price than concentrated whey. 
Its percentage of protein is higher than 80%, a dose providing about 23g of protein, depending on the brand.

How to consume it?

Whey isolate can be consumed at breakfast, as a snack and around the workout given its rapid distribution. 


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The hydrolyzed 

Hydrolyzed protein is the top of the line in terms of proteins. The process used pre-digests the protein to release the peptides and amino acids it contains, making them more readily available to the body.
Research has also shown the benefits of whey protein hydrolysate: increased muscle protein synthesis compared to free amino acids and increased muscle glycogen after exercise.
This protein is appreciated for its speed rapid assimilation, its purity and also has much less lactose! One scoop contains approximately 24 grams of protein.

How to consume it?

It can be used during or just after your workout. 
It can also be interesting to consume it directly after waking up, during caloric restriction.


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The casein

Casein is the main protein found in cow's milk. For information, one liter of cow's milk contains about 35 grams of protein, of which 80% is casein and 20% is whey. It is present in everyday products, such as yoghurt, cheese or cottage cheese. 
It helps to improve the metabolism of the muscles thanks to its slower digestion. 
There are also several forms of casein: micellar, calcium caseinate ...
Micellar casein is the most popular form and the one that is digested the slowest. Calcium caseinate is made from skim milk that is acidified and then treated with an alkali, usually in the form of sodium or calcium hydroxide. The main difference with micellar casein is that micellar casein is produced by ultra or microfiltration which preserves the structure of the casein micelles. This manufacturing method is more expensive and makes them less soluble. 
As for casein hydrolysate, it is predigested and absorbed more quickly.

How to consume it?

Its use is recommended before a long period without protein intake, such as at bedtime or during a dry phase, fasting etc...
 

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There are also other alternatives to whey, other types of protein not derived from cow's milk.
They are also of great interest, their nutritional values are very qualitative for your construction and muscle recovery.
It is interesting to know their different characteristics in order to choose the one that will be the most adapted to your diet and training.
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