The Whey Protein: What is it? When the take? Its benefits?

A good majority of sports has ever used or at least heard of the protein shaker, or "Prots" as they say. It is likely that in speaking of proteins, these people actually speak to the Whey.
But what exactly Whey? How to eat it? We will soon find out!
                                                                              

                                            Whey, what is it?  

Whey or whey in the language of Molière, but sometimes colloquially called "whey" is a byproduct of cheese production. Once the milk contains rennet, it begins to curdle and create small lumps. All that remains liquid is the Whey! Say like that, it does not look very appetizing but this is the normal process.
Whey obtained is full of protein and minerals, but also contains a lot of lactose in its original form. However, most of the Whey powder if not all are partly or nearly completely separated from the lactose. Whey is then dried and formed into powder. This is when we separate the lipid protein and lactose to create different types of Whey Protein.
A telling example: The baby milk powder is a very close product Whey but contains more lactose and lipids to help the development of the baby, but enthusiasts Fitness seek muscle gains and therefore need more protein pure.
                                                     

The different types of Whey

The sports industry includes general 3 main types of Whey: Concentrate, the isolate or hydrolyzate.

Whey Concentrate

Concentrated Whey Whey is the type most commonly used. It is less expensive than the other two and has a lower protein concentration (between 60 and 80%) up to 89%!

It has the highest level of lactose (5-10%) and fat (1-3%) compared to the other two. Lipids and lactose also make Whey thicker, creamy, and is preferred for many people.

Isolate Whey

The isolate whey has a higher protein content than the concentrated Whey because the concentration can reach 96%. It is obtained through an ultrafiltration process still more filter lactose than for the usual Whey.

Many people with mild lactose intolerance can still consume Whey Isolate with its much lower lactose content. Additionally, less fat and lactose result in a higher rate of absorption. So it's perfect post-workout.

The Hydrolyzed Whey

The hydrolyzate Whey Whey is the form of the most advanced. It is made by breaking protein molecules into smaller molecules to enable a more rapid absorption. So for optimal absorption, the hydrolyzate is the queen of Whey.

However, as you'd expect, it's also the most expensive.

The Benefits of Whey

   Recovery and muscle repair.

Whey is comprised in large part of amino acids especially those low in lactose and fat. It is full of BCAAs and contributes to the growth and maintenance of lean body mass.

Maintaining growth musculairev1

The proteins themselves are concrete blocks allowing you to build
your muscles. Without protein, you can not build muscle or even not maintain muscle mass already built. If your goal is hypertrophy of any kind, you need protein to achieve it.

The Satiety - it feeds you well

Protein is the macronutrient that hold the most compared to carbohydrates and fats when compared calorie per calorie. Studies have also shown that a protein shaker can offer a great feeling of satiety compared to some full meal, it has a similar effect to the consumption of soup.

                                      When taking his Whey?

Pre-workout:

It is smart to take a real meal before training for energy. However, include protein in your pre-workout meal is an option not to be overlooked. The training will start to break the amino acids and muscle fiber then use a whey protein before your workout will help minimize this effect during your exercise. The protein will also slow down your digestion time of carbohydrates and therefore result in a more sustainable energy release during training that will ensure you not to fall in the middle of your session.

Post-workout:

Studies have shown that the protein is required after training to maximize recovery and protein synthesis. Although the "anabolic window" is a bit exaggerated, consume post-workout protein works best.

Combine with Whey carbohydrates to further increase somewhat the effect of post-workout shaker.

How much to take? You need between 3.5-5g Leucine, representing approximately 30-50g depending on the type of Whey.

Snacks at the Whey

Whey is a good ingredient to cook healthy snacks and ideal to increase amino acid levels in your blood during the day. In addition, include protein snacks in your diet will ensure you achieve your required daily intake of protein, which is not always easy. You can eat them quickly shaker or mixing them with other healthy ingredients for a snack, dessert or a healthy pastry.

Find our recipes rich in protein on our blog: The Zone and be inspired to become creative in the kitchen.

                       How much protein per day?

The last question, and not least: How much protein should I typically consume per day? This of course depends on your goals but for most sports, the dose is between 2 and 2.2 g per kg of body weight. So take your weight and multiply it by 2.2 for example and it gives you the number of grams of protein advised.

Example: 80 kg x 2.2 = 176g of protein