Whey protein - all about intake, effects and side effects
Whey protein is particularly popular with athletes, but many don't know what to do with the topic at all. What whey protein is exactly, what it does in your body and how best to take it, we explain in the following blog.
What is whey protein and what is it made of ?
The basis for the whey protein is the whey protein in milk and it has a particularly high biological value because it contains all the essential amino acids. It is the highest quality type of protein and can be absorbed by your body the fastest of all proteins. The first amino acids enter the blood just 30 minutes after ingestion.
What types of whey protein are there?
There are three types of whey protein:
1. Whey Protein Concentrate (classic protein shake)
The whey protein concentrate has a particularly high biological value and contains little fat, the protein content is at least 75%.
The intake of the concentrate is recommended above all for the goal of muscle building.
You can find our top whey proteins here .
2. Whey Protein Isolate
The whey protein isolate is whey in its purest form and with the highest biological value, completely free of fat and lactose, the protein content is usually more than 90%.
The intake of the isolate is recommended above all for the goal of muscle building and fat burning.
You can find our top Iso Whey Proteins here .
3. Weight gainers
Weight gainer, also called mass gainer, is a special type of protein and consists of about 70-80% carbohydrates and about 20-30% protein. Other types of sugar such as maltodextrin, dextrose or fructose can also be added.
The intake of the gainer is recommended above all for the goal of mass growth.
You can find our top weight gainers here .
For whom is whey protein useful?
Whey protein is ideal for those who cannot get enough protein from their diet. Since the protein requirement for athletes is higher, taking it is therefore ideal, for example after training, to replenish the supply of protein in your body.
In practice, the following groups of people benefit the most from taking whey protein:
- bodybuilders and strength athletes
- endurance athletes
- People who want to lose or gain weight
What does whey protein do in your body?
Whey protein helps you to supply your body with particularly high-quality protein.
The whey protein powder supports your body, among other things, in muscle building and muscle maintenance and in reducing body weight.
The amino acids contained in the powder boost your protein synthesis and your muscles are supplied with energy.
Whey protein can also help lower your blood pressure. Several studies have shown that the consumption of products containing milk helps to lower blood pressure.
Furthermore, taking the protein powder can have a positive effect on your blood lipid levels and stimulate your metabolism.
At the same time, cellular and hormonal processes are promoted and your immune system is positively influenced. It also acts as an antioxidant and can counteract cell aging.
How and when is the best time to take whey protein?
In order to get the right effect of whey protein, the right dosage is essential. 30 grams of powder per serving is ideal, but this can vary depending on your physical goal (muscle building, muscle maintenance or diet) and should also be adjusted according to your nutrition plan will.
Your daily protein requirement depends on your physical goal:
- For people who are not physically active, taking 0.8 g per kg of body weight is sufficient
- Fitness and recreational athletes should consume 1.2 g per kg of body weight
- Advanced athletes already need 1.5 g per kg of body weight
- For competitive athletes, an intake of 2 g per kg of body weight is recommended
- High-performance athletes need about 2.5 g per kg of body weight
It is particularly recommended to take it in the morning immediately after getting up and also immediately after your training session, as your body is particularly receptive to proteins at these times. Taking it with water instead of milk is recommended as milk slows down the digestion process.
Can side effects occur with whey protein?
Consuming too much whey protein can lead to digestive problems, such as bloating, diarrhea or stomach cramps. This happens especially when there is an intolerance to lactose.
Taking whey protein offers you many advantages and is ideal for helping you achieve your physical goals. No matter whether you want to maintain your weight, lose or gain weight - the protein powder will help you to take in the necessary nutrients.