Whey Protein Concentrate – WPC (Whey Protein Concentrate) is the most sold for athletes sold at gyms. What exactly is whey protein, how it differs from other protein supplements, how and when to use them and what to look for when buying?
How is whey protein formed?
Whey protein is a protein of animal origin, obtained from whey – a by-product of the production of cheese. Modern technological processes made it possible to isolate whey proteins from the whey. This is done using ultrafiltration, which allows to clean whey from fat and lactose, and then pulverize the product. Depending on the taste of the protein conditioner, aromas, colors and sweeteners are added to the powder – usually sucralose or acesulfame K. In addition, in the products offered by producers we find thickeners and stabilizers.
Types of whey based protein nutrients
There are three whey supplements
- Concentrate of whey protein (WPC) – the most popular product, contains 80% protein, the other ingredients are carbohydrates, fats and water, about 130 kcal / portion
- Whey protein isolate (WPI) – a product purified from most fats and carbohydrates, containing approx. 90% protein, approx. 90 kcal / serving
- Whey protein hydrolyzate (WPH) – the best, the purest protein with excellent absorbability, contains up to 100% protein, approx.115 kcal / serving
Whey protein concentrate – product composition
The concentrate of whey protein consists primarily of protein. The content in the product varies from 21 to 25 g of protein, which is a minimum of 80% of the product (hence the popular term WPC 80). The rest are carbohydrates, fats and water. The higher the carbohydrate and fat content in the product, the higher its calorific value. When choosing a protein supplement, it is worth paying attention to the composition. To enable the use of whey protein for people with lactose intolerance, manufacturers for some nutrients add lactase – an enzyme that digest lactose. The whey protein concentrate with such an addition can be better tolerated by the body of a person with such intolerance. People with a more sensitive digestive system may also react badly to protein nutrients due to the sweeteners contained in the product. These are most often intestinal complaints including bloating, gas or diarrhea.
Whey protein concentrate – why is it worth to supplement whey protein in an athlete’s diet?
Whey protein is characterized by one of the highest nutritional values ??among proteins. This is due to the high content of exogenous amino acids, and therefore those that we must provide the body with food. The whey protein also contains all the branched chain amino acids BCAA (isoleucine, valine, leucine) needed for athletes, stimulating muscle regeneration after intense exercise and having anti-catabolic properties. In addition, whey protein is easily digested and absorbed quickly through the human digestive tract. Undoubtedly, the advantage is also an easy and fast way to prepare the product and a wide range of flavors.
How to use whey protein concentrate?
Whey protein should be used primarily after training to help the process of muscle regeneration after a hard effort and inhibit catabolic processes. The easiest way to prepare is to combine a portion of powder – from 20 to 30 grams (depending on the manufacturer), with water or milk. By combining whey protein with any fruit and a source of healthy fats (linseed, nuts, peanut butter, avocado) we can prepare a great, nutritious post-workout meal. It is worth having such an alternative when after the workout we do not have time to eat a regular meal. Supplementing whey protein after training, there is no need to separately BCAA. Protein supplements can also be added to sheiks, omelettes, oatmeal or other sweet dishes, up to 30g, in addition to the daily diet of protein. For people who reduce body fat, the sweet taste of the nutrient can be a nice diversion of the menu.
Whey protein concentrate – dosage?
This type of conditioner should be used depending on the individual needs of the protein. Of course, not everyone calculates exactly how much protein it takes. The dosage, which is most often recommended on the packaging, is 3 x 20-30 grams per day. With a balanced diet you can start with a dose of 20-30 grams.
Whey protein concentrate – summary
Despite the many advantages of whey protein, it should be remembered that every day we should reach primarily for protein products with the lowest degree of processing – fish, meat, eggs and high-protein plant products. Protein supplement should be a supplement to the natural diet, among others due to the content of sweetening and thickening substances and aromas