Whey contains the most of BCAA amino acids. Their role is to prevent catabolic process during training and after it. They also help to build strong muscles.
Researches, which have been made on whey, have showed proved that the whey has a perfect proportion between single amino acids. It also has the right content of them as well.
Whenever we talk about whey, we in fact talk about complex protein, which is made of higher number of small protein groups like: beta lacto globulin, alpha lacto albumin, glycol macro peptide and a few smaller peptides like: lacto-peroxide, lysozyme and lacto-ferrin. Each of the peptides found in whey have unique biological characteristics.
Until recently it was impossible or nearly impossible to find and separate individual groups of proteins. Only with help of modern technological filtration, was it possible to separate individual highly bioactive peptides like lacto-ferrin and lacto-peroxide...
What is so good in whey?
Whey is a remarkably important protein source for all of us and especially for those who have increased need for albumens.
Athletes and bodybuilders are one of the first groups of people who have higher need for albumens, because their intensive training causes a huge consumption of proteins. Not only that the input of right amount of quality proteins (whey) helps, but it also enables faster muscle regeneration, growth and development. Numerous researches showed that whey directly influences on decrease cancer illnesses, decreases stress and influences on decrease of catabolic hormone cortisole. It also increases level of serotonin in the brain and also improves liver function with hepatitis infected patients.
Whey is very important source of proteins. It is the best product when athletes are on a diet and they want to lose some fat because they are on low hydrates diets. These diets cause oscillation of blood sugar. This appearance is negative for our body. That is why the input of quality source proteins helps to defeat this kind of state because it regulates a level of blood sugar.
When our blood sugar level is regulated, there is no need to eat too much. In this case consuming of whey assures a high level of proteins in our body. In deficiency of hydrates our body will use these proteins as source of energy. One of the characteristics of whey is ability to increase GSH (Glutathione). GSH is composed of 3 amino acids like: L-cysteine, L-glutamine, L-glycine. The main part of GSH is to increase a resistance of whole body. GSH is probably the most important water melting antioxidant, which can be found in our body.
Low level of GSH in our body is a result of over training. That is why the whey is so important. It prevents a fall of body resistance, injuries and muscles weaknesses.
What is the best quantity of whey consumption? Does it cause side effects?Bodybuilders, who train hard and want to progress fast, should consume approximately 150 grams of whey per day. It is the best to divide it on 4 to 5 rations. When a quantity is too big, it can cause a liver overburdening. It is the same for a daily consumption of whey, which can not be over 150 grams.
Research at Bell State University: This research was performed on 17 athletes, who had hard weight trainings.
Research training was composed of 2 parts like: first two weeks they had 9 exercises, 3 series after and exercise and 8-12 repetitions after series. For another two weeks, they reduced their training in to 5 exercises, 5 series and 3-5 repetitions after series.
Their intention was to over train this group.
Athletes were divided in two groups. In first group they added 1,9g of whey per kilo of their body weight. Meanwhile the other group received ordinary drink without proteins, but the group did not know that. The scientists wanted to see effects of Placebo. Results have showed that the first group had big positive changes in quantity of testosterone hormone. They also showed increased hemoglobin in their blood.
The other group had no positive changes. The results were even worse.
Types of whey: There are many products made of whey on the market, but their quality is not the same. Many athletes can not decide which of these products to consume, because there are too many (for example: whey concentrate, isolate, ion exchange, cross flow micro filtration).
Whey concentrates WPI (max BV 157)
Whey concentrate is a derivative of milk protein. This protein has a highest quality on the market. Its structure makes fast absorption possible in about 10 minutes after consumption. There is no serious nutritionist, who would claim otherwise. In spite of all, it is good to know that higher quantity of 30-40 grams at once is not recommended because of short life spam of this protein.
What does that mean?
Whey protein, as already mentioned above, is fast absorbent which is good, but average human body is not able to process more than 30-40 grams at once. The best way to help your self is mixing proteins with milk instead of water. That way we add casein which slows down digestion of whey and as a consequence allows more time for absorption. This way you achieve progressive absorption.
Another way to absorb higher quantity of protein is to divide meals which will follow in period of 10-15 minutes. Whey isolate is the best investment in to muscles because of its fast absorption and because it enables faster muscle regeneration. Right after intense training a critical moment for a body appears. That is when body cells act as "a desert after a long dry period" and they absorb everything in their reach. Your job is to give your muscles a double source of proteins of highest quality. Otherwise your muscle cells will "attack" your muscle reserves, mostly your glycogen reserves and glutamine. That is crushing especially you are on strict and balanced diet. If you are on low-carbon diet, whey can play a role of alternative energy source and in this way can protect body mass gained with difficulty.
Whey concentrates WPC (max BV 104)
Whey concentrate was one of the first whey proteins. When discovered it had a big role. With discovery of whey isolate which must be hydrolyzed athletes reader decides on the isolate because of its higher biological value. Of course the price is much higher than the concentrate. That is why most of these athletes choose not to buy it. Most amateur bodybuilders and athletes use the concentrate because of its high biological value and reasonable price.
