Protein Powder how to take them and what are they?
A few lines above I said that whey proteins are the most
used in the world in the field of supplementation, this for a whole series of
reasons that I am now going to list, first of all their amino acid pattern,
that is the distribution of amino acids within them. it is very similar to the
amino acid pattern of our muscles, and this is a very good thing, because it
means that almost all the whey proteins introduced are actually used to build
muscles, this concept is called BIOLOGICAL VALUE, by value In fact, biological
means the ratio between the proteins taken and the proteins actually
assimilated, that is, between the proteins that we have introduced, and those
that our body has actually used to build the proteins of our muscles,since this
ratio is very favorable in whey proteins, they are defined as HIGH BIOLOGICAL
VALUE, and this means that it can be said with good reason that Whey Proteins
are high quality proteins, and very effective in building our muscles.
Another parameter, which indicates the excellent quality of
Whey Protein , is their high CHEMICAL INDEX, in addition to the aforementioned
high BIOLOGICAL VALUE (BV), confirming the fact that this type of protein lends
itself incredibly well to building our muscles, which is precisely the main
purpose of whey proteins, TO BUILD OUR MUSCLES EFFECTIVELY, they are also well
digestible, well soluble, and very practical to use.
The chemical index arises from the comparison between the
protein being examined, and an ideal protein, and is calculated with a simple
arithmetic operation, the essential amino acid present in less quantity in the
protein we are examining, correlated with the quantity of the same amino acid
as the ideal reference protein determines the chemical index of the protein
under examination.
But what is the best time of the day to take them?
Surely the best time to take these proteins is close to
training, and more precisely within 30 minutes from the end of our work out,
this to make the most of the opening of the so-called anabolic window, not to
take them at other times of the day. does not stimulate protein synthesis, but
it does not stimulate it as effectively as within half an hour of finishing
training.
Another time in which the intake of Whey Protein is
recommended is in the morning, when we wake up, consider friends that we come
from hours of prolonged fasting due to night rest, and their intake is also
recommended if we have taken caseins before. to go to sleep, in fact caseins do
not have a stimulating power of protein synthesis equal to that of Whey
Protein, but their main characteristic is to fight nocturnal catabolism, and
they do their job well, since caseins are the proteins with the slowest
assimilation of all, that is, with a very slow release of amino acids, and I
recommend friends, caseins are milk proteins, but NOT whey proteins.
I remind all my friends that supplements are so called
because they supplement the diet, and not because they replace it, but, if
during the day, we did not have time for the various protein snacks of solid
meals, nothing prevents us from using the proteins of the whey.
Please, let's get rid of the urban legend, that you can take
30gr of protein at a time and no more, because otherwise we would not be able
to assimilate them, and do not be surprised if we find packages of Whey Protein
with dosages per "portion" even of 40gr or of 45gr, and where the
protein load per serving exceeds 30gr, the real capacity of protein
assimilation depends on many factors, the main ones are age, the percentage of
lean mass, the level of basal metabolism, if the subject in question is
sedentary or a sportsman, in short, the ability to assimilate proteins (and the
requirements) of a 70-year-old man weighing 70kg, who does not practice and who
has never practiced sports, with a slow basal metabolism,cannot be compared to
that of a 25 year old who trains regularly and hard, and who perhaps weighs
90kg and has 9% fat mass, the daily protein requirement of the youngest is far
greater than the oldest, and also the protein assimilation capacity of the
young will be greater than that of the elderly.
Furthermore, let us remember that if we were to eat 100gr of
protein during a meal, it is not that 30gr we assimilate them and 70gr are
lost, our body is able to intercept and catch the proteins introduced in a
period of time ranging from 4 to 14 hours. , then whether the time needed is
closer to 4 or 14 hours depends on the type of protein we ate, on the other
foods we have introduced together with the proteins, on the exact quantity, on
our good or bad digestion, on our metabolic efficiency .
In lights of all this I do not want to invite anyone to
exaggerate, indeed as always I recommend to follow the manufacturer's
instructions, and to respect the unloading periods, but please do not be
surprised if we find scoop / service / doses (call them what you want) from
beyond 30g of protein, or containing over 30g of protein.
The speech made so far is valid for all types of Whey
Protein, because all whey proteins have a high Biological Value, a high
Chemical Index, are incredibly effective for building muscles, digest very
well, and look a lot like proteins of our muscles, but there are 3 types of
whey proteins, and now we will see together the HYDROLYZED WHEY PROTEINS, the
ISOLATED WHEY PROTEINS, the CONCENTRATED WHEY PROTEINS (also called
Ultrafiltrated or Microfiltered) .
HYDROLYZED WHEY PROTEIN:at 30 'at the most, the enzymatic hydrolysis process is long, accurate and expensive, they work at low temperatures and at a perfectly neutral PH, they have very little fat and very few carbohydrates, a little more than isolated whey proteins, and a little less than concentrated whey protein. Very suitable for those looking for super-rapid release proteins of amino acids, the more the whey proteins are assimilated quickly and the more they guarantee a surge in protein synthesis (muscle building). less than whey protein concentrate. Very suitable for those looking for super-rapid release proteins of amino acids, the more the whey proteins are assimilated quickly and the more they guarantee a surge in protein synthesis (muscle building). less than whey protein concentrate. Very suitable for those looking for super-rapid release proteins of amino acids, the more the whey proteins are assimilated quickly and the more they guarantee a surge in protein synthesis (muscle building).
WHEY PROTEIN ISOLATED: They are so called because they are
ISOLATED from lactose, therefore from fats and carbohydrates, they are in fact
Whey Protein Isolateabsolute poorest in fats and carbohydrates, precisely
because they are very low in lactose, even in some cases they contain only
traces of fats and carbohydrates, i.e. quantities so small that they cannot be
measured with conventional systems, it would be like wanting to weigh a stamp
with the scale that we use to weigh ourselves. Therefore indicate to those who
are lactose intolerant, or to those who are very attentive to the amount of
fats and carbohydrates that they introduce. They also assimilate very quickly,
although slightly less quickly than hydrolyzed whey proteins, their
assimilation time ranges from 30 'to 60' at most in the worst case scenario,
even isolates are recommended for those looking for a protein. rapid
assimilation (although not as fast as hydrolysates),
CONCENTRATED WHEY PROTEIN:They are also called
Microfiltrate, or Ultrafiltrate, due to the name of the processes to obtain
them, in both cases it is as if we sifted the proteins to try to separate them
as much as possible from the part containing fats and carbohydrates, the only
difference lies in the facts that the concentrates obtained by microfiltration
have the diameter of the powders larger than those obtained by ultrafiltration,
they are the Whey Protein richer in fats and carbohydrates, but we always speak
of very small quantities, even if in any case larger than their
"cousins" more technical (hydrolyzed and isolated), their
assimilation time ranges from 60 'to 90' at most. If our goal is to build muscles
mass, and we're not very careful about fats and carbohydrates, that's fine,
Whey Protein: CONSIDERATIONS AND REFLECTIONS
After all that has been said, I find it only right, a few
small reflections, and maybe someone will need it to optimize its integration.
If in the morning we take rapidly assimilated whey proteins (hydrolyzed or
isolated) it is fine, but we do not think that they accompany us until lunch,
precisely because they are rapidly assimilated and release amino acids very
quickly, but as they act quickly their effect vanishes. just as quickly, so
let's think about how to organize our snacks, and if we don't have time for
solid snacks, we refer to slower-release amino acid supplement proteins.
I feel like doing a similar speech also with regard to the
post workout, taking, within half an hour from the end of the workout, fast
assimilating proteins is fine, but be careful, I now give a quick example to
explain myself simply and quickly, let's imagine that you have finished the
workout and take hydrolyzed or isolated whey proteins , I would say that we
only do well, and I would say that at that precise moment the most suitable
proteins are the most suitable, but we take into consideration after how long
we will go to consume the first solid meal, if we are going to consume it after
a maximum of half an hour (in the case we had taken Hydrolyzed Whey Protein)
fine, if we are going to consume it after an hour at most (in case we had taken
Whey Protein Isolate) fine, but if we had to consume it after an hour and a
half ... it is not really the same thing maybein this case, a PROTEIN MIXTURE
containing for example ISOLATED whey proteins and CONCENTRATED whey proteins
would be more suitable, in order to ensure both the rapid assimilation of the
isolates and the slower assimilation of the concentrates, this will ensure that
that we ensure a constant and progressive amino acidemia, that is a progressive
and constant release of amioacids, so as not to have a period where we are
"discovered", or that this period is not too long.this will ensure
that we ensure a constant and progressive amino acidemia, that is a progressive
and constant release of amioacids, so as not to have a period where we are
"discovered", or that this period is not too long.this will ensure
that we ensure a constant and progressive amino acidemia, that is a progressive
and constant release of amioacids, so as not to have a period where we are
"discovered", or that this period is not too long.
We always keep in mind after how long from whey protein intake we will go to consume the first solid meal, and in function of this, we always keep in mind the timing of assimilation of the whey proteins we are using.