Proteins are essential for the proper functioning of the body. This is why it is important to vary your meals and ensure that you provide all the nutrients the body needs. There are several sources of protein, the best known are: dietary protein and whey protein. Every day we consume protein, it is found in meats, fish, poultry, eggs, milk, etc. Whey protein, on the other hand, is very popular with bodybuilders. Indeed, eating more protein (regardless of the source) is beneficial for muscle development and reconstruction after an intense sports session. In this article, we will find out what is the difference between dietary protein and whey supplements?
What is whey protein?
Whey protein is a mixture of proteins isolated from whey (also called whey), which is the liquid part of milk that separates during cheese production. In fact, milk contains two main types of protein: casein (80%) and whey (20%). Besides, the little liquid that floats on yogurts is whey! After being separated during cheese production, whey goes through transformation stages where the protein is isolated, eventually becoming what most people know: whey. It is considered a source of high quality protein and rich in essential amino acids. The term “essential” means that the body cannot synthesize them. In fact, some amino acids are produced by body cells,
The ones you need to get from food are the essential amino acids. These can be found in large quantities in whey protein, especially BCAAs. Leucine, valine and isoleucine are branched chain amino acids (BCAAs). You should know that leucine is the flagship molecule for stimulating muscle protein synthesis. This is therefore ideal for optimizing recovery and muscle development. This is why this supplement is very popular with bodybuilders. Moreover, on the market there are several types of whey, such as: concentrated whey, whey isolate and hydrolyzed whey, the last two types are high protein food supplements with even less fat since they contain less , see not, lactose. selection of the best whey .
When to take whey protein?
Protein powders are the most widely used supplements in bodybuilding. it is important to know that whey is very quickly assimilated by the body, which therefore represents a rapid supply of proteins and amino acids to the muscles. It is therefore interesting to take proteins in food supplements, just before, after or during training. This rebalances the “deteriorated protein” and “synthesized protein” balance. Indeed, you should know that when you practice resistance training, your muscle fibers are degraded and the amino acids present in the muscles are used.
Therefore, consuming a whey protein shake around training provides these amino acids and proteins that the muscle degrades during exercise. Also, the protein synthesis process is generally maximized after physical exertion, so the best time to take your whey would be around 20 to 30 minutes after your session.
You can also eat whey as a snack, it’s a good option that is low in fat. It can be added to your cooking recipes such as waffles, pancakes, cakes, etc.
Are whey and dietary protein different?
In fact, dietary protein and whey provide the same benefits to the body. Whey is simply the milk protein that is isolated allowing athletes to better control their protein intake. In the end, both dietary protein and whey protein help in muscle development and recovery. Of course, it is not necessary to feed exclusively on food supplements. These can in no way replace a healthy and balanced diet. On the other hand, in the context of resistance training, whey seems to be a better choice. Indeed, although it is quite possible to eat a chicken thigh before or after training. A whey shaker is still more practical, faster and lighter to consume around your session.
Either way, no matter what protein source you choose, the most important thing is to make sure you’re getting enough protein. The more intensive your training, the more protein your body will need. As a reminder, it is best to consume about 2 g of protein per kilo of body weight if you practice regular physical activity. Example: if you weigh 70 kilos then you will need to eat around 140 g of protein per day.
Is it dangerous to eat too much protein?
This question comes up often and opinions on it are mixed. In fact, many saythat a high protein intake can cause kidney problems. The kidneys are remarkable organs, they filter waste, excess nutrients and fluids out of the bloodstream. Some say adding extra protein to their diet can increase their workload a bit. In reality, this increase is insignificant compared to the immense work that your kidneys already provide. In a healthy adult, the kidneys can filter about 180 liters of blood every day. So it’s not 20g more protein that will scare them! In fact, a high protein intake can harm people who already have kidney disease. People with healthy kidneys have nothing to worry about. So, there is no evidence that high protein intake harms the kidneys in people who do not have kidney disease. On the contrary, protein has many health benefits and can even help you lose weight.
It is also common to hear that whey protein is dangerous for your health. It is obviously a received idea, these food supplements are made up of natural proteins. They come from cow’s milk and are rich in essential amino acids. The fear of high protein dietary supplements stems from a lack of information about it and is not supported by evidence.