The complete guide to buying whey protein; Its types and how to use it

Whey protein is the most high-quality and popular supplement for rebuilding muscles, increasing dry volume, accelerating recovery and helping to burn fat.

This supplement has three main types of concentrate, isolate and hydrolyzate, whose main difference is summarized in protein purity, fat content, lactose sugar and absorption speed. To get the best results, people with digestive sensitivity to lactose or in the period of severe cutting should buy whey isolate, people with economic budget and without sensitivity should buy whey concentrate and professional athletes who need immediate absorption should buy hydrolyzed whey protein. The best time to consume whey protein is immediately after training and in the morning on an empty stomach.

Whey protein is a byproduct of the cheese production process from milk. Milk consists of two types of protein: 80% casein and 20% whey. The liquid part that is separated during the cheese making process contains whey protein, which after drying and filtration turns into complementary powders.

According to the advice of the experts of the complementary island, the biological value of whey protein is equal to 104, which is higher than all natural food sources such as eggs (100) and red meat (80).

People with diabetes, insulin resistance, kidney disease, liver disease, chronic digestive problems, high blood pressure, dairy sensitivity, or a history of food allergies should be more careful in choosing Gainer. Many gainers are high in carbohydrates and calories, and some products may have more sugar, lactose, or additives.

The main difference in its types is related to the type of filtration technology and the amount of milk processing. In order to know which supplement powder is compatible with your sports goal and digestive system, we will examine three main types:

Concentrate is the most basic and common form. In this type, the percentage of protein varies between 70 and 80%, and the rest of the serving consists of fat, carbohydrates and milk sugar (lactose).

In the whey isolate production process, more precise microscopic filters are used to remove almost all the fat and lactose in the whey. As a result, protein purity reaches 90% or more.

In hydrolyzed whey, long protein chains are broken into smaller peptides through an enzymatic process. In other words, the protein has been "pre-digested" once in the laboratory.

Only buying supplements is not enough; Timing and amount of dose used play a decisive role in absorption and final conclusion.

The daily requirement of athletes is between 1.6 and 2.2 grams of protein per kilogram of body weight. If you meet part of your needs daily through food (chicken breast, eggs, meat), consuming 1 to 2 scoops (equivalent to 25 to 50 grams of pure powder) of whey protein per day is enough to fill your nutritional gap.

It is the most sensitive time to get protein. At this time, muscles are hungry for amino acids to repair microscopic damage. Drink 1 scoop with water.

After several hours of overnight fasting, the body is empty of nutrients. A serving way prevents muscle breakdown.

For people who cannot eat a full meal before training, 1 scoop of V with water provides the necessary energy and amino acids.

As a healthy snack to maintain a constant level of amino acids in the blood.

The market of sports supplements is always facing the challenge of fake supplements. To ensure the authenticity and quality of your purchase, pay attention to these key points:

1. Checking the query code: Official and legal imported products have the authenticity label of the Food and Drug Organization, which can be queried by scratching the code and sending it to the system.

2. Nutrition table: Check the amount of protein in each serving. A standard V should provide at least 20 to 25 grams of protein per 28 to 30 gram serving.

3. The amount of BCAA and leucine: the presence of at least 5 grams of natural BCAA in each scoop indicates the high quality of the protein source.

4. Solubility test: Original and high-quality whey protein dissolves easily in water with a few shakes and does not form a paste or continuous lumps.

5. Transparency of the brand and purchase reference: Going to specialized stores such as Jazeera Mommal, which provide a guarantee of product authenticity and a valid expiration date, reduces the risks of buying fake or outdated products to zero.

Choosing between weight and gainer is one of the most common confusions of athletes. The following comparison table provides an accurate selection criterion:

Whey protein is a natural food and is not dangerous for healthy people. However, it is necessary to observe the following points to avoid possible problems:

Digestive problems: Consuming whey concentrate in people who are sensitive to lactose may cause bloating, heartburn or diarrhea. Solving this problem is done with a switch to isolated V.

Kidney and liver health: consumption of whey protein in people with healthy kidneys does not cause any kidney damage; But people who have underlying kidney diseases should consult a doctor before use.

Sufficient water consumption: When taking protein supplements, for optimal removal of urea and metabolites from the kidneys, increase your daily water consumption to at least 8 to 10 glasses.

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