Which type of whey protein is best?

[AUTHOR: Pavel Samek / Prom-in]

Why take protein after training?

1/ In the post-workout period it is necessary to start muscle protein synthesis, abbreviatedMPS (Muscle Protein Synthesis). For an optimal start of MPS, the so-called amino spectrum of the protein is decisive. Whey protein clearly leads in this respect.

Increase in MPS by intake of WPI (whey protein isolate) = High protein absorption = Stimulation of muscle growth

2/ The second reason for using whey protein after training is the ability to increase insulin levels. Insulin is a hormone that stimulates recovery and also inhibits cortisol. Simply put, insulin very effectively switches from catabolic mode to anabolic mode. Thanks to the intake of quality protein after training, we get valuable amino acids for our organism and we can effectively start anabolic processes in the body.

Is whey protein really the best?

I don't like to claim that something is the best. However, the fact remains that whey protein leads in many ways, especially in the branched chain amino acid content, especially leucine. Leucine acts as a mediator of proteosynthesis and stimulates insulin production very effectively.

Approximate amino acid values in different protein sources:

The high BCAA content stimulates insulin secretion - even without the assistance of carbohydrates. The charts below also show that the high leucine content and ideal amino spectrum in whey protein, will ensure maximum MPS increase.

Health benefits of whey protein

Not only does whey protein optimally stimulate MPS, but it supports immunity due to its bioactive fraction content. It stimulates the production of antibodies (IgA) and, thanks to its high content of specific amino acids (cysteine), promotes the production of glutathione, a very important antioxidant. Last but not least, we must mention the significant content of glycomacropeptides, which are involved in the construction of cell walls. (These are only preserved in isolates processed by gentle filtration methods.)

So what does whey protein offer us:

• Improved nutrient absorption
• Increase serotonin production and thus cognitive function
• Stopping the growth of pathogenic bacteria (e.g. E. coli)
• Reduction of oxidative stress and neutralization of toxins
• Improving blood glucose levels
• Supporting the growth of probiotic bacteria
• Reducing the risk of developing cancer
• Liver regeneration and prevention of steatosis
• Improving conditions in autism and depression

Another great advantage of whey protein is that possible intolerance is less common than with the other milk protein representative, casein. One reason for this may be that human breast milk is made up of whey protein and casein in a 3:1 ratio, whereas cow's milk has a 1:4 ratio.

Native whey protein in the form of concentrate or isolate or perhaps hydrolysate?

This is one of the most debated questions across the spectrum of athletes and protein users. There is no clear-cut answer, however each may be more appropriate for different needs at any given time. A simple guide to choosing a protein drink can be the following lines:

1/ If your goal is primarily health and you exercise for good form, choose a good quality, gently processed concentrate. It will provide all the health benefits and sufficient MPS stimulation (although lower than isolate due to slower absorption). The ideal representative is our CFM Evolution. The latter, thanks to its increased BCAA content, stimulates the start of proteosynthesis efficiently. Its interesting price and delicious taste make it a high quality, versatile product for everyone.

2/ You will achieve high MPS stimulation while reaping the health benefits of whey when you choose our ISOCLEAR. It is a completely pure whey Isolateprocessed with the latest technology, thus retaining the maximum of all whey protein fractions. In addition, it provides 30% more of the desirable glycomacropeptides compared to conventional isolates. From my point of view, this is the best single component protein ever. It offers a compromise between maximum MPS stimulation while maintaining all the health benefits.

The bioactive fraction content of whey isolate produced by the CFM method:

Another advantage of whey isolate is the almost zero fat content and also zero lactose content. This makes the protein extremely fast digestible. It is also very well tolerated by people who have a problem with milk protein and lactose.

3/ And finally hydrolysate. The latter plays the primacy in the fight for maximum change in body composition. Insulin spike will be highest just after using hydrolysate. However, the disadvantage is that hydrolysis already disrupts the original structure and thus you are depriving yourself of the natural anabolic action of the native product. From my point of view, the hydrolysate is therefore particularly suitable for the final stages of training, when it is desirable to stimulate insulin secretion without the involvement of carbohydrates.

Comparison of WPH vs. WPI stimulation of insulin secretion:

Hopefully, I have managed to explain a bit what benefits each type of whey protein offers. And next time I will try to explain what benefits can be provided by a suitable combination of whey protein with other protein sources.

Editor's words :

After reading this article, are you also clear on which protein is the most ideal for you ? For me, a very informative text that broadens the horizon in choosing the appropriate protein drink according to our needs. In the next article we will look at the topic : protein or gainer.

References:

1. Wolfe, R. 2000. Protein supplements and exercise. American Journal of Clinical Nutrition 72: 551S-557S. 2. Parise, G., et al. 2000.
2. Mero, A. 1999. leucine supplementation and intensive training. Sports Medicine 27: 347-358.
3. Bounous, G., Batist, G., and P. Gold. 1991. Whey proteins in cancer prevention. Cancer Letter 57: 91-94.
4. Ha, E., et al. 2003. Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people. Journal of Nutritional Biochemistry 14: 251-258.