Fifty Shakes of Whey
The different types of proteins

Fifty shakes of whey

There are several forms of protein. Protein powders are often equated with doping. For some, protein powder would allow the muscles to swell quickly, artificially, and almost without effort.

Really?

However, when we consume a piece of meat, an egg or even vegetables, we consume a multitude of proteins with different attributes. A protein from an egg does not have the same properties as a protein from beef or milk. A protein powder is therefore not doping, it comes essentially from milk that has been filtered by industrial processes.

Whey is best known for its role in building muscle. In reality, proteins are the core of our body. Our muscles, hormones, enzymes and antibodies are made up 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. We must therefore provide them through our diet. The current market offers many options to obtain our proteins. The list is long but whey, which represents the protein of life, is present at 92% in breast milk at the beginning of lactation. Even if the mother is vegan, she still produces whey protein to meet her child's needs, yet we have never seen a bodybuild baby!

The function and use of proteins are too numerous to count. But what's behind that big pot of powder? What is important to us, sports performance or fitness enthusiasts is to have a diet that has a sufficient amount of protein. And no, protein is not only used when you want to gain weight. It helps to increase muscle mass, of course, but it also helps to avoid the loss of this mass during caloric restriction. It also reduces the natural loss of muscle and strength due to age or inactivity.

Also, if training is regular, the protein intake must be adapted: in order to develop muscle mass, it is recommended to consume 1.3 to 1.5 grams of protein per kilogram of body weight. Indeed, the body can build muscle mass only if it has enough protein available.

In short, proteins are useful for building muscle, but vital for the human body ...

Moreover, the choice of the protein to consume will vary according to the objective, the starting morphology of the person and the possible allergies / food intolerances:

Concentrate Whey, the base

Inexpensive, it is easily found 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 that can contain between 30 and 90% protein on dry matter, with a dose containing an average of 20g of protein depending on the different brands.

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For Who ?

Easy to mix and smooth, whey concentrate is ideal to help build muscle mass but also to benefit from a better recovery.

It is certainly richer in carbohydrates, sugars and lipids than another whey such as an isolate, but this remains minimal and will in no way influence weight gain/loss.

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 acids aminogram.

Casein

Casein is the main protein found in cow's milk. For your 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. 

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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.

Who will benefit ?

It is excellent in the context of a dry mass gain, but also during a muscle definition. 

It has also been observed that casein generates a feeling of satiety, so it can be used as an appetite suppressant protein. 

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...

The isolate

Whey protein isolate goes through a "cross flow" micro-filtration process 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.

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Who will benefit ?

People wishing to lose weight or looking for muscle definition have every interest in turning to this isolate which is very low in carbohydrates, lipids and sugars. 

Whey isolate is also recommended for people intolerant to lactose, which is not very present in this protein.

How to consume it?

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

Whey 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 rapid assimilation, its purity and also has much less lactose! One scoop contains approximately 24 grams of protein.

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For whom?

It is recommended for people seeking to build lean mass and reduce their fat mass. It is also an excellent whey to accompany weight loss or muscle definition.

People who are lactose intolerant can consume this hydrolyzed whey.

How to consume it?

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

Other Whey

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 being very qualitative for your muscle building and 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.

BEEF WHEY

Synthesized from beef, beef protein retains all the qualities of beef, including all the essential amino acids for the human body, a source of B vitamins and a large amount of naturally occurring creatine.

It is also very well absorbed and has a higher anabolic potential than a vegetable protein. Interestingly, beef proteins are fat-free and some do not contain a single gram of fat. They do not contain any carbohydrates either, or a very small amount depending on the product. It is therefore, most of the time, a fairly pure product that seems to combine the advantages of beef.

However, the cost of this protein remains expensive and one must remain vigilant about its iron content, depending on the brand. 

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For Who ?

Beef protein helps to increase and develop your muscle mass and improve your physical performance thanks to the natural presence of creatine.

It is also suitable for people who are lactose intolerant.

How to consume it ?

It is interesting to consume it after training and as a snack to get all its benefits.

EGG WHEY

Egg protein is made up of albumin extracted from the white of the egg: there is no fat or cholesterol and its aminogram profile is complete: it consists of nine amino acids essential to the body. Of course, it does not contain lactose either.

Before the arrival on the market of whey protein, egg protein was the most appreciated by athletes and bodybuilding enthusiasts. It is a safe bet for athletes of all levels, both in terms of diet and supplementation.

Its cost is however expensive and its taste is not as refined as a concentrated whey! 

For Who ?

Egg protein is ideal for promoting the growth of muscle mass.
Lactose free, it is excellent for people with lactose intolerance. 

How to consume it ?

With a slow assimilation, this protein thus makes it possible to release amino acids essential to the muscular reconstruction after the effort. Consumed at bedtime, it is ideal to allow the muscles to gain in strength and power. This protein is not to be consumed just after physical effort, unlike others. It is situated between casein and whey protein. 

Vegetable proteins

Despite some clichés, proteins from plant sources are as qualitative as proteins from animal sources.

Some are made of pea and rice proteins, or soy, hemp, among others. 

In addition to being rich in protein and fiber, they also contain many nutrients (vitamins and minerals) and their aminogram is very interesting. Its protein content is important since it offers about 23 grams for one portion!

The taste of this protein is however rather particular, the vegetable protein remains less tasty compared to a classic whey! 

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Who ?

They are intended for people wishing to develop their lean mass, but also for those intolerant to lactose, gluten or adopting a vegetarian or vegan diet. Easier to digest, they are an excellent alternative.

How to consume it ?

These proteins can be consumed at breakfast but also as a snack and after training.
Hemp or rice proteins can be added to fruit and vegetable smoothies to fill up on energy!

Conclusion :

As we have seen, proteins play a crucial role in a large number of physiological functions. Whether for muscle development or weight loss, quality protein products are always a must. 

All of these proteins allow you to gain muscle while improving your recovery. Nevertheless, it is interesting to know the different types of proteins because they are all more or less rich in proteins, carbohydrates and lipids. This will allow you to identify the protein that best suits your needs and your budget. 

A protein will never make your muscles "swell", a balanced diet remains the primary source of results. Supplementing your diet is a plus, especially if you have trouble reaching your daily protein goals.

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