What is hydrolyzed whey protein concentrate

What is whey protein used for and which?

For many fitness fans, whey protein is key.
However, some questions remain open, e.g. B. which form is best and when is the optimal time for it.

What are whey proteins?

Whey comes from milk, which is actually made up of two proteins: casein, which makes up about 80%, and whey, which makes up the remaining 20%.

When the cheese is made, the whey is separated from the solid curd and is in the liquid that remains during processing. Once separated, it goes through many processing steps to become what most people recognize as whey protein - a relatively tasteless powder that can be added to smoothies or protein bars.

Like all egg whites, chicken, beef, egg, soy, rice, hemp, etc., whey is made up of amino acids that the body can use for muscle growth and tissue repair. However, it is the high concentration of branched chain amino acids (BCAAs) in whey, particularly leucine, that sets this protein apart from others.

What are the differences between concentrated, isolated, and hydrolyzed whey proteins?

  • Whey Protein Concentrate: Whey concentrate contains around 80% protein and generally contains slightly higher amounts of fats and carbohydrates than the other two types.
  • Whey protein isolate: whey protein isolate has a fat and lactose content close to 0 with a protein concentration of up to 90%
  • Hydrolyzed Whey Protein: Whey hydrolyzate is often referred to as "predigested" because it has undergone a partial digestion process. This reduces the assimilation time compared to the other two forms of protein. Both whey concentrate and whey isolate can be processed into whey hydrolyzate, but the protein content can vary.

What's the best shape?

Reading from the top, it's easy to think that the hydrolyzate and isolate are far better than the concentrate. However, there are no studies showing which shape is best for muscle growth and tissue repair. Therefore, choose the shape that best suits your lifestyle and budget.
If you're looking for a tasty protein and are on a tight budget, sticking to a whey protein concentrate makes sense. In this case, carbohydrates and fats are important for the product to be good and creamy. On the other hand, if you're looking for a low-fat, low-carb protein, a protein isolate is preferred. If you have mild lactose intolerance or mild gastrointestinal problems, try a whey protein isolate or whey protein hydrolyzate.

Benefits of whey protein

Whey Protein May Enhance Training Effects: Supplementing whey protein in combination with strength training appears to provide greater increases in muscle strength and mass than strength training alone. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that those who were supplemented with whey protein during strength training had an almost 5% increase in lean mass compared to those who were not supplemented with whey protein. [1]

And compared to other forms of protein like casein and soy, whey comes first when it comes to major improvements in muscle strength and size. After an intense 10-week exercise program, the resistance-trained men who were supplemented with whey protein isolate had significantly greater gains in strength and muscle mass and a decrease in body fat compared to the group that was supplemented with casein proteins. [2]]]

Supplementing with whey protein is an easy way to increase your daily protein intake and, when combined with a reduced calorie diet, can help you lose weight. In a 2008 study, obese participants given a whey protein supplement lost significantly more body fat and retained more muscle mass than the placebo group. [3]

How and when to take whey

  • Before or after training as a supplement: Whey protein is usually taken in dosages of 25 to 30 grams, 1-2 hours before training or immediately after training.
    Delaying your whey intake can hinder muscle growth and repair, and leave you feeling sore the next time you workout.
  • As a nutritional source of protein: Whey between snacks during the day can be a valuable aid in constantly supplying the body with plastic to optimize muscle growth and repair.

Can you take too much whey

Too much protein can lead to some GI disorders (and the dreaded protein farts), but there are no studies to suggest that a high-protein diet can lead to kidney damage, bone loss, or dehydration in healthy individuals. [4] [5] [5] [6]
If you are systematically thinking about the amount of whey to consume and want to avoid indigestion, calculate the recommended daily protein intake and divide the intake into several doses of 25-30 grams throughout the day. For many, this is a more sustainable approach than trying to cram as much protein into three meals as possible. Once you know the amount of protein to consume per day based on your lifestyle, body composition, diet, and exercise, a whey protein supplement and a healthy diet can be enough to meet your daily intake goals.

[1] Candow, D. G., Burke, N. C., Smith-Palmer, T., & Burke, D. G. (2006). Effect of whey and soy protein supplementation combined with resistance training in young adults. International Journal of Sport Nutrition and Exercise Metabolism, 16 (3), 233-244.
[2] Cribb, P.J., Williams, A.D., Carey, M.F., & Hayes, A. (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. International Journal of Sport Nutrition and Exercise Metabolism, 16 (5), 494-509.
[3] Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition and Metabolism, 5 (1), 8.
[4] Kerstetter, J. E., Kenny, A. M., & Insogna, K. L. (2011). Dietary protein and skeletal health: a review of recent human research. Current Opinion in Lipidology, 22 (1), 16.
[5] Martin, W. F., Armstrong, L. E., & Rodriguez, N. R. (2005). Dietary protein intake and renal function. Nutrition and Metabolism, 2 (1), 25.
[6] Bonjour, J.P. (2005). Dietary protein: an essential nutrient for bone health. Journal of the American College of Nutrition, 24 (sup6), 526S-536S.