Whey Protein: What Does It Actually Do?

Whey Protein - What Does It Do?

Supplementation plays an important role in strength sports these days. By consciously taking in the right nutrients, you can boost your body's performance and support recovery after training. One of the most common supplements is Whey Protein, which has special properties compared to conventional proteins. But what exactly is this whey protein made of, and how does it work in the body?

How Does Whey Protein Affect Your Body?

First of all, it's important to know that whey protein itself doesn't work any differently from similar supplements that deliver as much protein as possible. Foods that are particularly high in protein have the same effect. Proteins are based on a complex combination of amino acids that, among other things, support important metabolic functions, provide valuable energy, or promote and enable muscle growth as well as the maintenance of muscle mass. Whey Protein has exactly these properties too. However, whey protein also shows a significant difference compared to conventional proteins.

This lies in its fast absorption rate. That means the amino acids in Whey Protein are absorbed and processed by the body considerably faster than with ordinary proteins. Just 30 minutes after taking Whey Protein, a large part of the amino acids it contains has already been processed and dissolved in the blood. Because the amino acids that are important for muscle building become available so quickly this way, the intake stimulates the metabolism.

Because of this property, whey protein is also preferably taken directly before training. As an athlete, this lets you prevent a sudden drop in performance during your workout, while also protecting against muscle breakdown at the same time. This breakdown actually starts as soon as there isn't enough protein available during training. If whey protein is taken after training instead, the amino acids in Whey Protein support muscle recovery by stopping the catabolic metabolism.

Whey Protein also offers various benefits for general health. For example, many doctors even recommend regular supplementation with whey protein. The key reason for this is mainly its general provision of energy. When taken regularly, Whey Protein ensures that the body can release enough energy when needed, while at the same time stimulating fat burning. A stabilising effect on blood sugar levels has also been demonstrated.

Can Taking Whey Protein Cause Side Effects?

Generally speaking, taking in protein, even in concentrated form such as a supplement, isn't harmful or dangerous. Still, there are a few things worth bearing in mind. It's advisable not to exceed the manufacturer's recommended dosage. On the one hand, the body only needs a certain amount of protein, and on the other, an overdose can lead to mild digestive problems and put extra strain on the organs. It's also worth checking a whey protein's properties before buying it. Not every Whey Protein is free from lactose. People with allergies should therefore choose a Whey Protein that is lactose-free.

Whey protein also doesn't fall under any anti-doping rules or similar restrictions. It usually consists solely of natural ingredients and is therefore safe to use. This means you can take Whey Protein even if you do competitive sport. Still, it's worth taking a look at the label before you decide on a whey protein. The ingredients list can also tell you a lot about the quality of the Whey Protein. The longer the list, the lower the quality of the product tends to be in the end. After all, you'll usually want a Whey Protein that contains plenty of pure protein.

Finding the Right Whey Protein

These days, the market offers a range of different Whey Proteins, each with its own properties. That's why, before buying whey protein, you should know exactly which one suits you and your training best, so you can achieve the best possible effect.

Whey Protein Concentrate is the cheapest variant. Producing this whey protein doesn't take much effort, which keeps its retail price comparatively low. Since its protein content is nevertheless very high, usually between 70 and 80 per cent, many athletes opt for the concentrate. However, the simple production process also brings a few drawbacks. The filtration production method means that, alongside plenty of protein, the Whey Protein also contains carbohydrates and fats. In particular, the carbohydrates can be counterproductive for training aimed at muscle definition, making it less suitable in such cases.

Whey Protein Hydrolysate, on the other hand, is a Whey Protein that is processed using a special hydrolysis method. This particular production process breaks down complex protein chains to make them easier to digest. This makes it possible for the proteins contained in the whey protein to be absorbed and processed by the body considerably faster. The energy becomes available just a few minutes after taking it. Whey Protein Hydrolysate is therefore particularly suitable for strength athletes with an intensive training workload who want to ensure an efficient energy supply. Unlike the concentrate, which usually has a pleasant taste, whey protein hydrolysate is very bitter. That's why it's only rarely available in powder form. Instead, it's sold in the form of amino acid tablets or as liquids. The effect of a protein hydrolysate is no better than that of a Whey Protein Concentrate.

The highest-quality Whey Protein, however, is the so-called Whey Protein Isolate. During production, this whey protein is thoroughly purified, which allows a very high protein content to be achieved. High-quality isolates can contain up to 97 per cent pure protein. On the other hand, they contain very little fat and few carbohydrates, which makes them particularly suitable for athletes who want to define their muscles. It's usually taken in the form of shakes.

The Biological Value of Whey Protein

If you want to support your body with whey protein during and after training, you should also pay attention to its so-called biological value when buying it. This indicates how efficiently the whey protein can be absorbed and processed. Egg protein is used as the basis for calculating biological value and is classified with a value of 100. Depending on how high-quality the particular Whey Protein is, its biological value can be as high as 170. Compared with proteins found in, for example, beef, that's a very high value. The biological value of beef is only between 70 and 80.

What to Watch Out for When Dosing Whey Protein

Taking whey protein as a supplement is only sensible and healthy if you're very precise with the dosage. Too much protein puts unnecessary strain on the body and can lead to digestive problems. Too little intake means the desired effect won't be achieved. A good dosage is therefore the only way to use whey protein efficiently.

The main factor determining the ideal daily amount is your training volume. If you only do a bit of fitness training to stay healthy, around 1.2 grams of pure protein per kilogram of body weight per day is enough. If you train more intensively, however, taking around 1.5 grams is recommended. In competitive sport, on the other hand, the daily dose should be between 2 and 2.5 grams per kilogram of body weight, to meet the body's immense energy needs.

If you want to take your whey protein in the form of a shake, mixing it with water is recommended. Some manufacturers do state that whey protein can also be mixed with milk, but this is counterproductive. If protein is taken mixed with milk, this considerably delays the digestive process. As a result, it also takes much longer for the Whey Protein to take effect and for your body to draw on the energy.