1. What is whey protein?
Whey means "whey" in German. The English term "whey protein" therefore simply stands for whey protein. Strength athletes and fitness enthusiasts use this efficient dietary supplement to cover their increased protein requirements. Whey protein ensures that muscles recover more quickly after training. It is also used to specifically support muscle building. Whey protein has a high biological value of 104 - surpassing any natural protein source. Thanks to this high biological value, whey protein can be converted particularly quickly into the body's own protein - and therefore into muscle tissue. Whey protein is therefore a very efficient way of supplying the body with an important building material for building muscle mass.
2. What does whey protein have to do with your muscle building?
It is considered the fastest natural protein - and is therefore an express protein supplier. This means that it is absorbed and utilised by the body particularly quickly. Whey protein has a high proportion of branched-chain amino acids, so-called BCAA, which are already in the blood after 30 to 45 minutes. In contrast to other essential amino acids, it does not reach its destination via the liver, but reaches the muscles without any detours. Thanks to the amino acids it contains, whey protein provides the body with the cell building blocks it needs to build muscle faster than any other protein.
3. How is whey protein produced?
It is obtained from cow's milk - and was simply ignored by the dairy industry for a long time. To produce whey protein, the whey is first separated from the casein, the protein component that is used to make cheese. Various processes are then used to dry and filter the liquid whey, which initially only contains around one per cent protein, to produce whey protein powder, which is popular with strength athletes and fitness fans.
If whey protein is processed cold, the result is high-quality CFM whey protein. CFM stands for cross-flow microfiltration. A low processing temperature ensures that the protein retains its purity and that lactose and fat are filtered out as much as possible during filtration. On the other hand, bioactive substances and essential amino acids are retained. CFM whey protein is digested particularly quickly because the amino acid molecules are very small - your ideal companion in the morning and directly before or immediately after your workout.
4.What is the difference between whey and other proteins?
The unique selling point of whey protein is the speed at which it can be absorbed by the body. This means that the body can be quickly supplied with important cell building blocks for muscle building and regeneration after a hard workout, for example. Other proteins such as milk protein (casein), on the other hand, have different strengths. Casein is metabolised more slowly by the body, the amino acid level in the body does not rise as quickly, but does not fall as quickly either. Thanks to this property, athletes use casein before going to bed, for example, to inhibit the natural breakdown process of muscle protein that occurs when the body has not been supplied with protein for a long time. Micellar casein, for example, is a good choice.
Whey protein is absorbed quickly and is easily digestible. This is a great advantage for bodybuilders and strength athletes. If you wake up after an average sleep time of 8 hours, the body has only a few protein reserves left for muscle building and regeneration. The quickest way to provide your body with protein after getting up is to consume a whey protein shake. Another good time is immediately after training, because then your body can use the protein for recovery. Whey is a perfect source of protein due to its rapid absorption. Many athletes have problems with digestion due to the large amount of protein they have to consume. Whey proteins facilitate absorption and utilisation.
5. Before or after training: When should I take Whey?
Whey protein is most effective after a hard workout. Thanks to its high value, whey protein can be converted into the body's own protein particularly quickly. After intensive training, it provides the body with urgently needed building blocks to repair muscle fibres damaged by strength training and to build new ones. Many athletes also take whey protein straight after getting up. This is intended to promote protein synthesis and prevent the body from metabolising muscle protein. This usually happens if more than ten hours have passed since the last food intake. Athletes are less likely to take it immediately before a workout. Often the last food intake was not so long ago, so the organism can fall back on dietary protein from the blood.
6. What different types of whey are there?
There are three different types of whey on the market:
Concentrate
Isolate
Hydroisolate
The most common is the concentrate, which is particularly suitable for beginners. It is not pure whey protein - and in addition to protein (around 70 to 80 per cent) contains fat and carbohydrates (around 7 to 8 per cent each). To produce the isolate, carbohydrates (e.g. lactose) and fats are removed from the whey - the fat and lactose content of isolate is therefore usually less than one per cent. Due to these additional production steps, isolate, which has a protein content of around 90 per cent, is also somewhat more expensive than concentrate. It is particularly interesting for ambitious athletes who are fighting for every gram before a competition and do not want to consume any additional fat or carbohydrates. The most efficient form of whey protein, but also the most expensive, is hydroisolate. It has a protein content of around 96 per cent and is therefore the purest whey. In addition, the amino acids in hydroisolate are completely broken down into free amino acids during production.
7. How much should whey cost?
There are numerous different whey products in different price ranges. First of all, it is important to find out which type of whey protein - concentrate, isolate, hydroisolate - I want to use. And which product is best suited to my budget and my training goals. This means that the best whey protein is not necessarily the cheapest, but the one with the best price-performance ratio in terms of your own requirements. Buying whey protein - what else do I need to consider? Almost all athletes change flavours regularly, so it never gets boring. Those who like to change flavours should order whey 1kg or 500g, the best price/performance ratio can be found in the 2 kg can - there are also manufacturers who offer whey protein 5 kg - but this is only recommended if you have an extremely high protein consumption.
8. Lose weight with whey
Whey is not a mysterious miracle weapon for losing weight. It is a normal food - without training, fat will not melt by itself and abdominal muscles will not develop by themselves. Those who combine whey protein powder with training should not necessarily aim to lose weight. It is basically about building more muscle and reducing fat - this is the best way to achieve a slim, athletic and defined figure.
The following tips will help you lose weight with whey:
Your shake is quick to prepare, making it a good option when hunger strikes.
If you eat 5-6 small meals throughout the day, this strategy helps to avoid cravings. Your whey shake can be easily incorporated here.
Muscles burn fat. A good protein supply plays a major role in muscle building. Whey protein is ideal before or directly after your workout.
Whey protein also helps to prevent muscle loss during periods when you can do little sport.
9. Are there special proteins for women?
A shake is also an ideal supplement for women interested in fitness, for example to provide the body with sufficient protein after training. Many manufacturers have developed products that are orientated towards the special needs that women have for a supplement. This is because for most women, training is not primarily about building as much muscle as possible. Often higher on their list of priorities are good basic fitness, a toned body and perhaps also shedding excess pounds. Hard training and whey proteins for women that are precisely tailored to these needs can help them achieve these goals. This is because building muscle is much more effective for burning fat than simply focussing on eating less and losing weight as a result.
10. What does whey protein taste like?
Whey protein powder itself has a bitter/cardboardy flavour and is not so pleasant to enjoy on its own as a powder. This is why it is mixed with other flavourings and the base whey during production. As a delicious creamy shake, whey protein u.a. available in the flavours strawberry, banana, chocolate, coconut and vanilla.
11. Whey protein is rich in BCAA's and glutamine
The most important amino acids for muscle building are BCAA's (isoleucine, leucine and valine) and glutamine. BCAA's are important for muscle regeneration. Glutamine is important for the recovery and development of muscles, the digestive system and the immune system. Whey protein is rich in BCAA's and glutamine. This is one more reason for many athletes to supplement their diet with whey products.
What does "cfm" whey protein mean?
The abbreviation CFM stands for cross-flow microfiltration. This processing method is used in the production of milk protein concentrate. The CFM method uses a low-temperature microfiltration process that allows a very high protein content, the preservation of bioactive ingredients and an extremely low fat and lactose content. CFM is a natural non-chemical process. CFM whey protein is high in calcium and low in sodium. CFM whey protein is digested very quickly because the amino acid molecules are very small - making it the ideal companion before and after training.
Conclusion
Strength athletes and fitness enthusiasts use protein shakes to cover their increased protein requirements. The unique selling point of whey protein is the speed at which it can be absorbed by the body.
With a biological value of 104, whey protein outperforms any natural protein source. Whey protein can therefore be converted particularly quickly into the body's own protein - and thus into muscle tissue.
Whey protein is obtained from cow's milk. The liquid whey is dried and filtered to produce whey protein, which is popular with strength athletes and fitness fans.
Whey protein, which has a high proportion of branched-chain amino acids - known as BCAAs - is absorbed and utilised by the body particularly quickly.
Whey protein is most effective after a hard workout. It then provides urgently needed building blocks to repair and rebuild the muscle fibres that have been stressed by the strength training.
There are three different types of whey protein on the market - concentrate, isolate and hydroisolate.
There is also a range of special whey proteins for women interested in fitness, which are orientated towards the special needs of women when working out.
When choosing a personalised whey protein, the best price-performance ratio is crucial, depending on the available budget and the individual training goals to be achieved.
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