Whey protein. What is it, where is it contained, composition, benefit, harm

Whey protein is a by-product of cheese making. This substance is saturated with essential amino acids that play a wide variety of functions in the human body - from muscle growth to strengthening the immune system.

The first property is used in bodybuilding and sports, as well as for weight loss, reduction of fat mass. There are several forms of proteins, which are determined by the way they are obtained.

What is Whey Protein

Whey protein is a group of globular proteins (a globule is a spherical dense structure, as opposed to fibrillar proteins, which have an elongated filamentous structure), extracted by curdling milk during the production of cheese. When the pH of milk drops to 4.6, whey is released, which is rich in these substances.

The subsequent receipt of the finished powder is carried out by drying. The relative content of protein (protein) is increased by extracting lactose, lipids and other substances from the mixture.

The main representatives of such proteins are beta-lactoglobulin (50% of the total amount of proteins) and alpha-lactalbumin (20-25%). These compounds are better absorbed by the human body than the proteins found in chicken eggs.

They have the highest rate of degradation in the human digestive tract compared to other types of whole proteins. The concentration of amino acids in the blood increases during the first hour after ingestion of proteins.

Composition

Whey protein is very similar in amino acid composition to human muscle tissue.

It contains such essential amino acids as:

• Valine - one of the most important components for the growth of body tissues, a source of energy in muscle cells. Improves muscle coordination, reduces sensitivity to pain. Participates in nitrogen metabolism in the human body. Protects the myelin sheaths of nerve fibers (damage to them can lead to the development of multiple sclerosis).
• Leucine - an essential amino acid that is not produced in the human body. It is a source of energy, necessary for building muscle tissue, and is involved in the metabolism of proteins and carbohydrates. Leucine is also required for the synthesis of hemoglobin.
• Isoleucine - participates in energy metabolism. With its lack, carbohydrate metabolism is disturbed, and insulin deficiency occurs.
• Methionine - serves as a source of formation of choline (a precursor of acetylcholine, which serves to transmit nerve impulses) and phosphatides, which are important in metabolic processes.
• Cystine - is necessary to maintain the activity of the hormones vasopressin, oxytocin, somatostatin, insulin. Participates in the formation of keratins.
• Threonine - essential for the synthesis of collagen and elastin. Participates in lipid and protein metabolism, increases the activity of the body's defenses, helps to reduce the deposition of fat in the liver.
• Lysine - helps to lower the level of triglycerides in the blood. Lack of a substance leads to the development of immunodeficiency, increased fatigue, weakness, anemia, hair loss, and growth retardation.
• Tyrosine - is necessary for the production of biologically active substances, thyroid hormones. It helps to reduce the deposition of fat in the body, improves the work of the adrenal glands, pituitary gland, thyroid gland.

Whey protein is a product that may contain other additional components:

• emulsifiers (soy lecithin) are used to obtain the required consistency of the product;
• flavors and dyes;
• sweeteners (sweetener sucralose and others);
• acidity regulator (malic or citric acid);
• malt extract and other ingredients.

Whey protein types

Whey proteins are divided into 3 main groups according to their protein content and the degree of separation from non-protein substances (lactose, mineral compounds and others), described below.

There is also a fourth type - native proteins, which are obtained from whole skim milk. They are not a by-product of cheese production, when lactic acid bacteria and enzymes are added to the raw materials.

Whey Protein Isolate

Isolates contain 90% or more whey protein (by weight). When they are obtained, fat and lactose are removed, so they can be consumed by people who have been diagnosed with enzymatic lactase deficiency.

Due to their finer purification (microfiltration, ion exchange), they are less allergenic than concentrates and other types of proteins. Isolates have a mild, slightly milky taste. They are used in the food industry as an additive in dairy, meat, confectionery, bakery and fat and oil products.

Whey Protein Concentrate

Concentrates contain less whey proteins - from 25% to 80%. The lactose level is 30-90% of the mass of the entire protein fraction. There is also a small amount of fat (about 10%) and cholesterol.

Dry powder is obtained by ultrafiltration and drying of cheese whey. In addition to sports nutrition, concentrates are used in milk drinks to enrich foods with an easily digestible form of protein. They have a specific whey taste.

Whey protein hydrolysates

Hydrolysates are prepared by additional enzymatic treatment (enzymatic hydrolysis) or by exposure to acids and alkalis (chemical hydrolysis). The result is proteins with a shorter molecular chain.

This allows them to increase their absorption in the body and reduce allergenicity. They are available for people with gastrointestinal diseases in which normal proteins cannot be digested.

Biologically active peptides in their composition also have an immunostimulating and antimicrobial effect. The hydrolysates have an almost neutral taste and are used in the production of medical food and infant formula. The lactose content in them is about 3%, and the fat content is 8%.

Who and what whey protein is useful for

Whey protein has many functions in the human body.

In addition to the listed properties of amino acids, it can be noted:

• transport function (transfer of trace elements and vitamins);
• the formation of immunoglobulin proteins responsible for immune protection;
• regulatory function (participation in enzymatic processes and in the transmission of nerve impulses);
• improving the work of the cardiovascular system.

Protein-rich concentrates are used not only in sports nutrition to build muscle mass, but also in the production of nutritional supplements for the prevention and treatment of conditions associated with protein deficiency.

Strength and Lean Body Mass

Proteins are the building blocks of muscle. However, as medical studies show, eating whey proteins alone does not increase muscle mass. This also requires intense physical activity, training.

Whey protein actively affects the muscular system. This is as follows:

• restoration of energy deficit after training;
• increasing the concentration of insulin and growth hormone in the bloodstream, which contribute to an increase in muscle mass and the formation of the skeleton;
• suppression of the activity of catabolic hormones that promote the metabolic decomposition (breakdown) of organic compounds into simpler substances, as well as myostatin, a protein that slows down the growth and differentiation of muscle tissue;
• participation in the processes of formation of high-molecular compounds, ensuring the development and renewal of biological structures.

Weight loss

When losing weight, whey protein can be used to create a feeling of satiety and provide the body with quality protein for people on a low-calorie diet. However, a simple substitution of protein for physical activity and regular nutrition is ineffective for losing weight. It only helps to "protect" from overeating.

Many protein foods also have a pleasant sweet taste, which can help reduce the need for common sweets that contribute to obesity.

Weight loss in people with HIV

With HIV infection, patients experience significant weight loss - up to 10% or more, which increases as the disease progresses. In this regard, whey protein helps such patients to restore protein deficiency and slow down negative processes, the development of degeneration and exhaustion.

Cholesterol

Medical Research Shows Whey Protein Drinks help to reduce the concentration of low density lipoproteins in the bloodstream of a person (the so-called "bad" cholesterol).

LDL is the most atherogenic, that is, they lead to the development of atherosclerosis. This disease is dangerous with severe complications - myocardial infarction and stroke with a high risk of death.

Asthma

With bronchial asthma, when patients have chronic inflammation of the airways, taking whey proteins in complex treatment helps to strengthen the immune system, reducing the number of relapses and increasing the overall resistance of the body. However, at the moment in medicine there is no extensive research on the indicators of the effectiveness of their use.

Blood pressure and cardiovascular disease

In addition to the anti-atherosclerotic effect described above, whey protein helps to normalize blood pressure in people with hypertension. The decrease in its values, according to studies, is in the range of 3.8-8.6 mm Hg. Art.

Therefore, drinks containing these biological components can be used as a dietary food for stage I hypertension.

The immune system

Whey Protein Amino Acids Are Essential For The Normal Function Of The Immune System... They are also involved in the production of special proteins - antibodies that arise in response to the introduction of bacteria, viruses, fungi and toxins into the body. Adequate protein intake helps to make up for their deficiency and protect the body from pathogens.

Digestive tract

About 15% of the proteins contained in whey are involved in the production of digestive enzymes, thereby improving the digestion process in the digestive tract. Insufficient protein intake also leads to liver diseases and liver necrosis.

An indirect effect on the digestive tract is carried out through an increase in immunity, which helps to suppress pathogenic microflora in the intestine and reduce susceptibility to intestinal infections.

Anti-cancer properties

Whey protein intake increases the level of the tripeptide glutathione, of which cysteine ​​is a component. is he has antioxidant properties, protects living cells from the effects of free radicalsand also participates in the detoxification of metabolic by-products. These properties help to reduce the risk of developing malignant tumors.

Benefits over other types of protein

The advantages of whey proteins over others are as follows:

• high biological, nutritional value;
• unique, balanced composition of amino acids;
• higher amino acid content than casein and other types of protein;
• good digestibility;
• stimulating the process of producing its own proteins and enzymes in the human body;
• antioxidant activity.

Protein intolerance and side effects

Whey protein is not only a valuable protein product, but also a substance that can cause unwanted reactions in the body. human due to intolerance to milk and milk whey. This phenomenon is associated with the presence of about 20 allergens in proteins, among which the most potent are alpha-lactalbumin, beta-lactoglobulin and lactose.

As medical statistics show, the largest number of patients with intolerance to these proteins is among infants and young children, as well as in the elderly after 60-65 years.

When consuming whey proteins, the following signs of intolerance to animal proteins may occur:

• diarrhea;
• nausea, vomiting;
• increased flatulence;
• pain and cramps in the abdomen.

However, consuming hydrolyzed, hypoallergenic forms helps reduce these side effects.

Daily protein requirement

The average daily protein requirement for humans is 90-100 g. Of these, about 50-55% should be proteins of animal origin. The overwhelming majority of people around the world are deficient in these substances, and this dynamics is observed in all countries.

Whey proteins are complete proteins of animal origin that can replenish the necessary supply in the human body.

What foods contain whey protein

Whey is used in the production of food products such as:

• Italian ricotta cheese, made from whey, which remains during the preparation of mozzarella and other types of cheese in cow, sheep, goat milk;
• brown cheeses (brunust, or brunost);
• bakery products - bread, crackers, various confectionery (as a food additive);
• hypoallergenic infant formula;
• Swiss lemonade "Rivella" (whey-based soda);
• processed cheeses;
• lactic acid products.

Rules for preparing and taking protein

Commercial whey products are available as dietary supplements. Since the powders have good solubility, they can be added to any drinks and water. Usually, a single dosage is 1 scoop (comes with a bag or can) per 200 ml of liquid. Stir the solution thoroughly before use.

Proteins can also be added to breakfast oats, yogurt, and homemade baked goods to enhance their nutritional value. Currently, a wide variety of dietary supplements is produced with various flavors and tastes, as well as additional useful components.

The average dosage for rapid muscle gain during training is 1.5-2 g of protein per kg of body weight per day. There are no strict rules for the time of taking dietary supplements, but it is best to adhere to the recommendations outlined below.

In general, the optimal interval between the use of proteins is 3-5 hours - this is the time required for high-quality assimilation of not only proteins, but also other nutrients.

If the goal of training is to lose weight, then it is recommended to consume proteins evenly throughout the day in between meals, as well as reduce the amount of fats and carbohydrates. Too intense training can lead to the opposite effect - a decrease not only in fat, but also in muscle mass (and it is restored much more slowly), metabolic disorders.

In the morning hours

After a long night's sleep, when the body does not receive nutrients for a long time, energy reserves can begin to be used in the form of glycogen, a form of glucose that is deposited mainly in muscle tissues and the liver.

Amino acids are also useful if you cannot eat for a long time, for example, when you need to go to work after training.

Half an hour after drinking a protein shake, it is recommended to take a full breakfast. In the morning and evening, you can consume protein on rest days when there is no workout.

Before training

Proteins before exercise are recommended to be taken at the beginning of the workout, as muscle protein will degrade at a low concentration in the blood.

However, consuming large amounts of protein drinks and food is not recommended as exercising and digesting food at the same time increases the stress on the body.

At the end of the lesson

Whey protein is a product that is primarily intended for building muscle mass. The best time to consume protein is right after your workout. There is a so-called "anabolic window" - 15-30 minutes. immediately after exercise, when muscle growth is accelerating.

If during this period the energy reserves and the resulting protein deficiency are replenished, then this will contribute to the growth and recovery of muscles. Therefore, the use of protein at this time in the form of natural sources (food) or specialized sports mixtures is mandatory.

Best Whey Proteins

Whey dietary supplements for sports nutrition are practically not produced at Russian enterprises, but are imported from abroad. The highest quality and most popular of them are those described in the table below (in descending order).

Which whey protein to choose

When choosing whey protein, the following guidelines should be followed:

• for muscle mass growth, it is necessary to take a concentrate before training, and after it - a hydrolyzate;
• it is better to choose those formulations that do not have plant proteins, since they reduce the total concentration of animal proteins;
• for weight loss, those products are suitable, which contain the least amount of fat;
• professional bodybuilders use isolates for "drying" (reducing subcutaneous fat for the purpose of a clearer drawing of muscles); they are also suitable for those athletes with milk intolerance.

Where to buy and how much will it cost

Whey proteins are sold in many major online retailers as well as specialized sports nutrition stores, where there is an opportunity to purchase concentrates "by weight" from a large package. Average prices for such products are shown in the table above.

It is recommended to choose brands that have proven themselves in the sports nutrition market, as this serves as a guarantee of high quality and the absence of impurities in the composition of powders.

Among the whole variety of sports nutrition made on the basis of whey protein, there are 3 main forms. This type of food has many advantages over other types of muscle building proteins.

Among them, hydrolysates and isolates occupy a special position, which can be consumed by people with milk intolerance. For best results, follow the guidelines in this article.

Video on the topic: the benefits and harms of whey protein

Whey protein: benefits and harms: