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Bodybuilders especially require much more protein than the average person, in order to have enough of the building blocks of muscle to increase their strength and muscular size. It is a good idea to to read some of the information on whey protien below so you know what type is right for you. What is whey protein isolate? Whey protein isolate is a more expensive form of whey protein. Whey protein isolate contains 90% or more protein and very little fat compared to whey protein concentrate, which could contain between 29% and 89% protein. The difference between the two types of whey protein is that whey protein isolate comes from a longer and more complicated filtering process. Isolate is a better mass building protien than concentrate. How is whey protein made? Ion exchange is one method used to make whey protein. When the casein or curd and milk fat are separated from milk in order to make cheese, the remaining liquid whey goes through a series of filters to separate the whey protein from lactose and other ingredients. This concentrated liquid whey then enters an ion exchange vessel, which then uses electrical charges to purify the whey protein. The purified whey protein is then dried to remove moisture. Why is whey protein so popular? Whey protein is extremely popular among bodybuilders for several reasons. The biggest reason is because whey protein is the most complete, and most quickly digested protein available. It has the highest biological value and contains branched chain amino acids, which are critical in building muscle mass. The second reason why whey protein is so popular is because compared with other proteins, it is much less expensive. Who can benefit from supplementing with whey protein? Anyone involved in sports activities, especially bodybuilding, will benefit greatly from supplementing properly with whey protein. In addition to supplying the body with all the essential and nonessential amino acids, whey protein is especially rich in naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These particular amino acids are used directly by skeletal muscles, and therefore are in great demand during exercise or strenuous sports activities. How much does whey protein cost? The cost of whey protein, can vary greatly depending on the manufacturer, the process used to create the whey protein, additional nutrients that may be added, etc. The cost of some of the more popular whey protein supplements are listed elsewhere on this page. Where can I get whey protein? Whey protein supplements can be purchased at any health food store, but the very best prices are available through the links on this page. Are there any side effects to taking whey protein? There are no documented negative side effects to supplementing with whey protein. However, people who are allergic to dairy products, or are on a dairy restricted diet for medical reasons, should not use whey protein without consulting a physician. If you suddenly increase the amount of protein you are eating on a daily basis, you may notice a slight increase in intestinal gas, which is normal, regardless of what type of protein you are using. What flavors does whey protein come in? Whey protein is available from many different manufacturers. In any number of different flavors. The most popular flavors are of course vanilla, chocolate and strawberry. Who Has the cheapest whey protein? I would recommend staying away from the cheapest whey protein you can find. I would recommend Optimum Nutrition's Gold Standard Whey Protein because it is a very high quality whey. Protein isolate that is not too expensive. There are many other quality manufacturers of whey protein, including BSN, EAS, Ultimate Nutrition, Designer Whey, and many others. How much whey protein should I take? The total amount of protein from all sources you should take each day is between 1 and 1.5 g of protein per pound of body weight. This means a 200 pound bodybuilder, should be consuming 200 to 300 g of protein each day. This amount should be divided up into at least 5 or 6 feedings. At least two or three of these feedings should consist of protein from animal sources such as beef, seafood, poultry and dairy products. The remaining feedings can consist of protein shakes made with whey protein. If your goal is in the middle of the range, and each feeding should consist of 40 to 50 g of protein. Most whey protein supplements in powder form, provide 20 to 24 g of protein per serving. Most whey protein supplements also come with a scoop that is equal to one serving, therefore, each shake should consist of two scoops of whey protein. How do I make a whey protein shake? Follow the label directions on any whey protein supplement for a guideline, but you can mix whey protein with milk (preferred), water or juice. One common method is to use a 12 ounces of milk in a blender with one or two scoops of whey protein. You can also add fresh strawberries, bananas, ice cream, peanut butter, crushed ice, or anything else that suits your fancy. Use a blender for best results. You can mix whey protein with a spoon, but it will take a while to make it smooth. Can I mix other supplements with my whey protein? Yes. You can mix virtually any other supplement with your whey protein when making a protein shake. If your brand of whey protein does not include creatine or glutamine, for example, you can add a teaspoon (or whatever the recommended dose is) of these supplements into your shakes. Another good idea is to mix casein protein and whey protein in the same shake, giving your body some fast the existing protein as well as longer-lasting protein. (Casein protein takes longer to digested whey protein, making it an ideal protein to take before bed for example.) What is whey protein concentrate? Whey protein concentrate, is a less expensive, less potent version of whey protein. We protein concentrate, will contain 29% to 89% protein, depending upon the manufacturer. A high-quality whey protein concentrate is perfect for a bodybuilder who is on a limited budget. Look at the label to determine the percentage of protein in each serving. Will whey protein help me build muscle? Assuming you are following a good bodybuilding workout program, supplementing with whey protein (and protein in general) will provide the necessary building blocks for your body to recover and grow stronger. Whey protein supplementation is simply one of many important factors in the process of building muscle. If I am taking whey protein, do I need to eat protein from other sources? Yes. Most of your daily protein should come from meat and other animal sources. Whey protein should not be used to replace whole food protein, but rather as a means to increase your protein intake between meals and after workouts. Further, each type of protein (whey protein, casein protein, egg protein, meat protein, soy protein) has a slightly different amino acid profile. It is best to take some combination of all these proteins. (One exception would be soy protein, which is considered to have a slightly inferior amino acid profile. Soy protein works well for those who are lactose intolerant, or would prefer to get their protein primarily from vegetable sources.) When is the best time of day to take whey protein? Since whey protein is quickly digested by the body, the best time of day for a bodybuilder to take whey protein is in the morning, and immediately after a workout. Taking whey protein in the morning is beneficial, because you have gone several hours without any protein, and you want to get it into your body as quickly as possible. Taking whey protein immediately following a workout is beneficial because this is the time when your body craves protein more than any other time. The quicker you can get high-quality protein into your depleted muscles, the better. Do all bodybuilders supplement with whey protein? Most, if not all bodybuilders supplement with some kind of protein powder. Whey protein is by far the most popular choice due to its low relative costs, high biological value, and BCAA content. What are branched chain amino acids (BCAAs), and does whey protein contain them? BCAAs consist of the amino acids leucine, isoleucine and valine. What is ion-exchange whey protein? Ion exchange is a method that is used to make whey protein. Sweet dairy whey is combined with a special resin in large vessels. These vessels are then charged with electricity and the resin bonds to selected proteins. The resident proteins are then taken from the vessels, the electric charge is reversed, and only the whey protein is left. Ion exchange results in a powder that has a very high percentage of protein. What is ultra filtration? This is a popular method for making whey protein. This process involves taking sweet dairy whey, which is a product from cheese manufacturing, and passing it through a series of ceramic filters. As the whey is passed through the filters sat and lactose are removed, which leads a concentrated whey protein in liquid form. This liquid is then dried and instantized for easy mixing. One of the benefits of making whey protein does whey is that there is no high heat used, which helps prevent damage to the protein. |
Whey protein is made up of individual proteins, also called whey protein fractions. These protein fractions can be separated into purified fractions or left in a mixture to create whey protein isolate. The individual protein components of whey protein are Lactoferrin, Glycomacropeptide, Immunoglobulins Alpha-lactalbumin, Beta-lactoglobulin and Lactoperoxidase. Alpha-lactalbumin (Alpha-lac) Whey protein is made up of approximately 25% Alpha-lac. This fraction can be added to infant formula, because it can create a protein profile similar to human milk. Beta-lactoglobulin (Beta-lac) This fraction accounts for 50% of whey protein. Beta-lac is what gives whey protein it's water binding ability and other functional properties. Glycomacropeptide (GMP) Glycomacropeptide is a peptide derived from casein. It is found in cheese whey and has anti-microbial capabilities. Immunoglobulins (IgG1, IgG2, IgA and IgM). Immunoglobulins are believed to neutralize toxins and viruses, and have shown anti-microbial activity. Research is being done to determine the possibility of using milk antibodies in the prevention and treatment of microbial diseases in humans. Colostrum derived whey protein contains greater concentrations of immunoglobulins. Lactoferrin (LF) This whey fraction provides many benefits. Due to its iron binding properties, lactoferrin increases iron transport, and absorption. Similar to alpha lactalbumin, lactoferrin is commonly added to infant formula, because it's protein profile is similar to human milk. Lactoferrin is an anti-microbial and antiviral agent. That is believed to incubate organisms such as bacteria, yeast, fungi, E. coli, parasitic protozoa, HIV, hepatitis C, and herpes viruses. Research also shows that it may stimulate regrowth of beneficial bacteria in the intestinal tract. Studies in animals have also shown that lactoferrin may help maintain bone density. Lacto peroxidase (LP) This fraction of whey protein is an enzyme that also acts as a natural microbial agent. Lacto peroxidase is sometimes added to milk to inhibit bacterial growth in order to extend shelf life. |
What are some of the additional health benefits of whey protein? Whey protein has many health benefits in addition to supporting muscular growth. We protein has been shown to assist the immune system by raising glutathione levels. Glutathione is an essential antioxidant that protects cells and neutralizes toxins such as carcinogens and heavy metals, among others. Studies in animals have shown that we protein concentrate, consistently raises glutathione levels further than any other kind of proteins studied, including soy. (Bounous G. and Gold P., Clin. Invest. Med. 1991). Glutathione is actually so necessary to an immune systems health that immunity it self can be modulated by glutathione levels. (Roseanne K.,Fidelus and Min Fu Tsan. Cellular Immunology, 1986). People who suffer from AIDS, atherosclerosis, Alzheimer's and Parkinson's, often exhibit reduced glutathione levels. A small study of HIV-positive men who ate whey protein, found that glutathione levels increased dramatically, with two out of three men, eventually reaching an ideal weight (Bounous G., Baruchel S., Faiutz J., Gold P., Clin. Invest. Med. 1992). Along with its ability to enhance the immune system, whey protein fights infections. Research animals given whey protein showed increased response from hormonal and cellular immune systems to salmonella and Streptococcus pneumonia. This response was not seen with other types of protein (Bounous G., Konshavn P., Clin. Invest. Med 1988). In addition to whey proteins ability to assist the immune system and fight infection, is its apparent ability to fight cancer. In vitro research has shown that exposing breast cancer cells to low concentrations of whey protein causes the growth of the cells to be inhibited (Baruchel S. and Vaiu G., Anti Cancer Research 1996). Another clinical study showed regression in some cancerous tumors when subjects were administered 30 g per day of whey protein powder (Kennedy R.S., Konok G.P., Bounous G., Baruchel S. Lee T.D., Anti Cancer Research. 1995). Also, animals that were fed whey protein before being given dimethylhydrazine (DMH), a powerful cancer-causing chemical, had a much stronger immune response than animals that were fed other types of protein. The tumors that did result were smaller and fewer in the animals that were given whey protein (Bounous G., Clin. Invest. Med. 1988) Additional research was done to confirm this study in which rats were given whey protein, and also subjected to DMH. The result again was fewer tumors and a smaller pooled area of tumors. The researcher's conclusion was that we protein, offered "considerable protection to the host," when compared to other proteins, including soy (McIntosh G. H., et al. Journal of Nutrition 1995). |
The preferred protein of most bodybuilders, whey protien is one of the two types of protein found in cow's milk. Milk is approximately 87% water and 13% milk solids. The milk solids are comprised of fat, lactose, protein and a small amount of other minerals. The protein portion of the milk solids is approximately 80% casein protein and 20% whey protein. Whey protein is much more quickly digested by the human body than casein protein and it has a higher biological value, which makes it the most nutritious protein available. Where does whey protein come from? As mentioned above, whey protein comes from cow's milk. To make whey protein supplements, the whey protein is separated from the fat and lactose, using one of several methods in order to create a powder of concentrated whey protein. |