Whey proteins

What is whey protein?

Whey means "whey" in English, thus indicating the origin of this sought-after protein source. Whey itself is a byproduct of mammalian milk, obtained during cheese and curd production. The total protein content in milk is approximately 3.3%. This is divided into two fractions: casein (2.7%) and whey protein (about 0.6%), which is discussed in more detail here. Whey protein is considered a complete protein, meaning it contains all nine protein-forming amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine). These are also referred to as essential amino acids because the human body needs them for life and cannot produce them itself (only through diet).

Does whey protein make sense?

The question generally depends on several factors. The amount of protein consumed through diet, body weight, height, training progress, and daily consumption are just some of the factors that influence whether whey protein is beneficial. Proteins are needed for muscle building and muscle maintenance during any sporting activity. Since protein is only absorbed through diet, it is important to eat a fitness-friendly diet, although whey protein in the form of protein powder is also becoming increasingly popular as a dietary supplement. It has never been easier to meet your protein needs so quickly and conveniently. Whey protein powder is worthwhile for everyone because of its many notable benefits. After all, it not only promotes better muscle growth but also ensures a stronger immune system. Athletes who want to increase their muscle mass and build muscle long-term have whey protein as a quick and easy way to meet their daily protein requirements. The most important results for strength athletes from high protein consumption: muscle growth, mass gain, fat loss, and accelerated recovery. Anyone striving for a protein-rich diet can increase their protein intake with whey protein. Building muscle mass generally requires a positive nitrogen balance, which can be achieved with increased protein consumption. The bottom line on this question is clear: You don't HAVE to use whey protein, but it is highly advisable if you want to build muscle optimally and over a longer period of time. You could also completely consume your protein needs through turkey and cottage cheese, but this isn't efficient enough.

How much whey protein per day?

Strength training and hypertrophy training create small micro-tears in the muscles, which the body then regenerates. In order for overstimulated muscles to fully regenerate and grow after a workout, proteins are needed as building blocks. But how much whey protein should you consume daily to build muscle? As already described, this depends on several factors. A 110 kg bodybuilder who has been training for 10 years will naturally have a much higher protein requirement than a 60 kg body weight beginner. As a rule of thumb, you can consume between 1.2g/kg - 3g+/kg of body weight of protein daily. To do this, you put the powder into a shaker using a spoon/scoop (usually included in a protein bag) and mix it with water/milk. The whey protein powder dissolves quickly and can be drunk as a delicious shake.

When should you take whey protein?

Whey protein can theoretically be consumed at any time of day, but there are certain times when consuming a rapidly absorbed protein like whey protein makes the most sense. The best times to consume whey protein are in the morning, immediately after getting up, before and after each workout, and before bedtime. Here, you should opt for slow-digesting proteins like casein (more information here).

How to take whey protein?

Whey protein is most commonly consumed in protein shakes. Protein shakes are the most popular form of intake and are quick and easy to prepare. All you need is a shaker (find one here), water or milk, and, of course, protein powder! While whey protein can also be consumed in protein bars, protein snacks, ready-to-drink protein drinks, and even foods like quark or whey products, protein shakes are generally the tastiest, fastest, and most affordable way to consume it.

Is whey protein suitable for vegans?

No, because whey protein is a component of dairy products, which are of animal origin, standard whey protein is not suitable for vegans. Only special vegan protein powder is suitable for vegans.

Is protein powder useful for women?

Many women immediately associate protein powder with "masculinization": too much muscle, building muscle too quickly, etc. Consuming protein powder alone will never lead to extreme muscle growth. On the other hand, women have often asked whether whey protein powder makes them look too "masculine." This is nonsense and can be immediately denied! Of course, women can also consume whey protein powder; there are no negative consequences compared to men. High protein consumption is particularly beneficial for women, as it offers the same health benefits as men. Women's needs are simply lower than men's because their muscle-building potential is lower and women generally weigh less than men.

Whey proteins in building and dieting?

How does whey protein consumption differ during bulking and dieting phases?

Whey proteins are essential for both mass building and dieting. Likewise, maltodextrin or similar substances are not needed in a post-workout shake, as whey protein already maximizes muscle protein synthesis through its high leucine content. A calorie deficit and a balanced, protein-rich diet are crucial in a diet to protect the body from muscle loss. However, protein consumption differs depending on the muscle-building phase. During the mass phase, our body receives enough nutrients from the calorie surplus to prevent it from breaking down important muscle protein. Depending on training progress and goals, recommendations range from 1.2g/kg of body weight to at least 2.5g/kg of body weight. When dieting, however, it makes sense to consume more protein to protect valuable muscle protein from being broken down due to the increasing energy loss. During diet phases, protein consumption is generally increased by 0.5-1g/kg compared to the mass phase. This has been the practice in bodybuilding for decades, but scientific evidence suggests that consumption beyond 2.5g/kg body weight has no significant effect on increased muscle growth/muscle protection.

The best whey protein powders 2022

Almost every manufacturer in the nutritional supplement industry offers its own whey protein powder. There are clear differences in some aspects, but most consumers are particularly concerned with nutritional value and taste. We've compiled a short list of what we consider to be the best whey proteins for 2022. The main criteria are nutritional value (high protein content with low carbohydrate and fat content) and taste. Note: These are exclusively whey concentrates.

• Ghost Whey
• Per4m Whey
• Optimum Gold Standard Whey Protein
• Scitec 100% Whey Protein Professional
• Universal Nutrition Animal Whey
• Naughty Boy Whey Protein
• Gods Rage Viking Whey
• Redcon1 Ration Whey Protein

The quality forms of whey protein

What is whey protein concentrate?

Whey protein concentrate, or WPC for short, is the most affordable and classic form of whey protein powder. The product is obtained through whey filtration. The high manufacturing, production, and processing costs ensure high demand. The nutrient ratio in whey protein concentrate is approximately 72-82% protein, 6-9% carbohydrates, and 5-8% fat.

Advantages of whey protein concentrates:

• the most well-known standard form of whey
• small but moderate fat content (can vary between 1-5g per serving)
• low carbohydrate content (can vary between 1-15g per serving)
• Good value for money (cheap)
• Not lactose-free
• Depending on the calories per serving, also suitable for diets
• Usually the best form of protein in terms of taste

What is whey protein isolate?

Whey protein isolate is also produced through microfiltration, which has the advantage of achieving a protein content of up to 95%. Fats and carbohydrates, however, are reduced so drastically that whey protein isolate also has fewer calories than concentrate, making it a higher-quality product. Due to the drastic reduction in lactose, whey isolate can also be safely consumed by people with lactose intolerance.

Benefits of Whey Protein Isolate:

• A high protein content
• Very low fat content (usually 0-1g per serving)
• Very low carbohydrates (usually 0-1g per serving)
• Optimal: before/after training, in the morning after getting up and in the evening before going to bed
• Ideal for dieting
• Naturally lactose-free (!)
• Usually more expensive than concentrate & hydrolysate
• Is absorbed even faster than whey protein concentrate

What is whey protein hydrolysate?

During hydrolysis, protein chains are broken down to produce whey hydrolysate. Hydrolysis ensures better absorption of the protein in the human body and enables very high levels of purity. Hydrolysate has a somewhat bitter taste and is therefore often mixed with concentrate and isolate blends.

Benefits of Whey Protein Hydrolysates:

• Similar to whey protein isolates
• Usually no fat and almost no carbohydrates
• Extremely fast absorption by the body
• Lactose-free
• Usually a slightly lower protein content than whey isolate
• Not many manufacturers have in their range
• Tastes a bit bitter

The benefits of whey protein powder at a glance

• Whey protein is best absorbed by the body
• Can be easily integrated into almost any daily routine
• Whey protein supports muscle building quickly and easily
• Prevents the loss of muscle mass
• Increases fat burning and boosts metabolism
• Positive effect on the body's immune system (boosts the immune system)