Everything you need to know about whey for bodybuilders

More and more athletes are using protein powder - more commonly known as whey - as a food supplement. This allows them to increase their muscle mass and of course toincrease their energy. On the market, many whey are sold and you do not always know which one to choose. I propose an overview of the different existing offers and answer the most essential questions you may have: why use it, which choose, will it have an impact on thenfluence on my weightetc.

What is whey?

It is one of the two protein components found in milk. It is therefore 100 % natural. Together with casein, it provides the body with amino acids through digestion. In French, we speak of lactoserum, better known as "petit-lait".

Whey is a food supplement obtained either by filtering milk or by using certain chemical processes that allow the separation of the different protein components of milk. For several decades, whey has been widely used by sportsmen and women, because it promotes a good muscle development. It is essentially composed of proteins, minerals and of course lactose, except for the powder form which does not contain this last element. Whey is rich in protein components and therefore in amino acids. It is highly digestible and rapidly absorbed.

Whey is subject to a lot of controversy and we still wonder if it is part of the doping products. These food supplements sold on the French market are not. On the other hand, the trend is more or less in favour of protein powder. Thanks to its known origin and its speed of action, it has gained a place of choice among protein supplements. It has proven itself not only in terms of increasing muscle mass, but also in improving health. What can we say about this product with multiple benefits?

How is it made?

The main ingredient used in the preparation of the product is cow's milk. It should be noted that cow's milk contains approximately 3.5 % of protein components. The rest is lipids and other milk molecules. The milk is cooled to 4°C and then transported to a cheese factory where it is pasteurized (72-73°C) and cooled. Rennet is then added and the curdling process begins. At this point, lumps form and a clear distinction can be made between the casein and the desired substance. The latter is the liquid part of the preparation. It is this liquid that is filtered and dried to produce the different types. The lipids and lactose are removed. Thereafter, it can be incorporated to this powder different flavors to improve its taste.

Why take whey ?

Marketed under the name of Whey, it is used to ensure a daily intake of amino acids essential to the body. It can also be used to satisfy the daily intake during a diet. In a diet, for example, it can be used as a meal replacement, as it has considerable nutritional value.

In some ways, it can provide your body with the nutrients it needs. Indeed, some days, you will not have time to prepare your solid snacks. It is therefore a matter of convenience that it can be consumed. Another use that is not very common is that it can also be incorporated into a snack, a snack or a dessert.

But the reason why it is the most famous protein supplement is its ability to increase muscle mass. In fact, Whey protein stimulates the production of insulin which is a hormone that helps muscle synthesis. It contributes to the construction of the muscle and to a good recovery. Thus, the whey protein "muscle mass gain" has become the favorite of athletes and bodybuilding practitioners who need to gain muscle.

Does whey make you fat or thin?

The supplements based on this substance make it possible to lose fat and therefore lose weight while maintaining muscle mass as part of a balanced low-calorie diet. This is why they are recommended in slimming diets. To eliminate excess fat, it is necessary to reduce the consumption of calories.

Need to know your calorie requirements?

This is not easy, because this practice increases the feeling of hunger. But with protein supplements in general the question does not arise because they induce a feeling of satiety. In addition to this, whey in particular inhibits the phenomenon of storage of fatty tissue and therefore promotes the loss of body fat. Moreover, taking a food based on this protein before exercise promotes fat burning. It is quite normal to say that this milk protein is ideal for losing weight.

The different types of whey

There are 3 main forms of this protein, differentiated by manufacturing process, composition, sources and utility. Other criteria may also come into play, such as the quality of the raw material and the conservation of the components. We therefore distinguish :

Whey concentrate

Still called whey concentrate, it is the most common and economical form. It generally has a low level of carbohydrates and higher levels of fat and milk molecules, so it is rarely found without lactose. The protein content is commonly in the range of 70 to 80 %, not negligible, but low. All these components give it a creamy form. Because of its affordable price, it is the most used form. Its best representative is the cheese whey. This is the most classic and popular form. It is derived from the refining of whey, which is a waste product of the cheese industry. The lack of expertise in its manufacture is the reason why it is offered at a low price. Here is the one I recommend: WHEY PRIME

Whey isolate

Its protein concentration is around 96 %. Thus higher than the previous form. Its biological value is also higher. The isolate is obtained by ultrafiltration of lipids and milk molecules. This means that these elements are in very low proportion inside. This makes it ideal for people with lactose intolerance. As an example of a product with protein isolate, there is dairy whey. This is the one extracted directly from milk. Its manufacture is more careful. The molecule is taken directly from the milk and not from the cheese to make the whey protein powder. It is of better quality and its composition is in a way safeguarded. As the milk is pasteurized, we would say that it is a bit denatured and we would put it in the middle range class. Here is the one I recommend: REAL WHEY

Hydrolyzed whey

This is number 1. It is obtained by hydrolysis. It is largely composed of tiny protein particles that allow rapid digestion and therefore promote rapid absorption. It is the ally of bodybuilding practitioners who want to quickly see the effects of the supplement. It is this particularity that explains its rather high price. A last category that should be among the others, but has some particularities is the native whey. HYDRO WHEY

Still referred to as bioactive, it is the rarest and most expensive of all. It is produced in such a way that harmful organisms are destroyed by cold microfiltration. The product has been purified to some extent. However, the elements that make it bioactive are not affected which produces an additional effect on health in general and muscle growth in particular. It contains nearly 80 % of pure protein. It contains two sub-categories namely:

Native Whey

Denatured native whey

It is obtained from liquid milk that has undergone conventional high-temperature pasteurization. However, the structures have been damaged, which changes the properties of the protein. This reduces the positive effects on health.

Natural undenatured whey

It is obtained from liquid milk that has undergone a classic low temperature pasteurization, then a transformation. The native protein is ultra-filtered, it contains no bacteria because the milk has undergone only one pasteurization process. It contains no enzymes, no flavours (like vanilla protein), and no rennet. In addition, the production, transport and storage times are reduced. This is a guarantee of quality. The result is sterile and the microproteins obtained are important sources of essential amino acids. This form brings the protein elements to the body more quickly and allows a better anabolism as well as a good recovery. It is the best available to date. Here is the PURE NATIVE WHEY.

Vegan whey

For all athletes who have chosen to exclude animal products from their diet, vegan whey is finally an excellent alternative.

Made from plant-based ingredients, this dietary supplement is ideal for optimizing muscle building... Provided it incorporates several sources! That's what I invite you to discover in this article on plant protein.

When to take whey ?

There are two ideal times to take this protein product: before and after weight training. Before training, protein provides the body with what it needs to perform the exercises ahead.

It will also promote rapid digestion and provide athletes with the energy they need to face the session ahead. After a sports session, it's essential to take a prot to make up for lost energy. Depending on the type, carbohydrates can be added to boost tone and replenish muscle glycogen reserves.

What is the ideal dosage?

There are several ways to take whey. It can be diluted in water or almond milk, or combined with other amino acids. The quantity to be consumed depends on the activity performed and the individual's weight.

In general, sports professionals recommend between 1.8 and 2 g per kilo of body weight. Thus, an individual weighing 80 kg will take around 160 g of protein per day. Muscle-building beginners can take around 30 to 40 g as a snack twice a day. For post-training, it is preferable to dilute it with water rather than milk (lactose), as the latter slows down the secretion of digestive enzymes, which in turn slows down protein synthesis.

This will slow down muscle synthesis. Another important point to keep in mind is that this is only a supplement. It would be really inappropriate to base the majority of the daily protein intake on whey protein powder, rather than on food. This is sports nutrition, not a diet. Since a lot of energy has to be supplied, taking only the powder as a source of protein could really be harmful.

How much protein should you eat per day?

The benefits of whey

The biggest advantage of consuming whey is that it is not always possible or practical to consume chicken breast for example as a snack.

The benefits have been documented at length above, but it is important to keep some major points. To summarize, whey being a food rich in amino acids, it contributes to the repair of muscle fibers and therefore to muscle recovery.

Apart from that, it increases strength in sports, decreases recovery time and symptoms of intensive exercise, aids in weight loss, increases immune system function, lowers total cholesterol and increases good cholesterol, lowers triglycerides and even helps in the treatment of cancer. All of this is thanks to the BCAAs (Branched Chain Amino Acids) such as leucine and glutathione that it contains.

What are the risks of consuming whey?

The risks are low if the doses are well respected. It may cause bloating, headaches, cramps, gas or fatigue. It should also be remembered that excess protein can be bad for the kidneys whether it is in powder form or in solid food.

Indeed, the kidneys have the function of eliminating the waste produced by proteins. So if you overconsume them, it will tire your kidneys unnecessarily. If you think that the more you consume, the more muscle you will have, you are very wrong.

People with kidney problems should consume protein in moderation or vary their protein sources by alternating between fish, white meat or legumes.

Is whey essential for bodybuilding?

Whey is the ally of sportsmen or fitness enthusiasts, thanks to its speed of assimilation which is superior to that of most of its counterparts. It has been proven that the amino acids are released in the body within 20 minutes after consumption.

Sports professionals take it at the end of a workout, for example, to quickly stop catabolism and effectively rebuild their muscles. But this does not mean that without whey, all this is impossible. We must not forget that it is just a supplement. It is not supposed to work faster than other protein sources in the diet, but it is convenient and easily transportable.

If the individual ensures the protein content of his or her diet, the problem should not arise. This protein supplement is therefore not essential. Let us see it rather as an aid to accelerate a muscular process which will take place in any case. Finally, we should not depend on the prot jar, nor multiply the doses in the hope of obtaining extraordinary results. What you should keep in mind is that this protein substance only complements the diet. It can in no way replace real food. It can simplify life for those who do not have the time to find reasonable sources of protein in their diet.

Remember that if you want to progress in bodybuilding, you need to follow a good training and nutrition program, according to your goals before you worry about consuming whey :

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