Whey is one of the most popular types of protein supplement. Whey and casein are the proteins that are in cow’s milk. Whey is actually the by-product of cheese making, it is the yellowish liquid that separates from the curd. Whey proteins have β-lactoglobulin, lactalbumin, immunoglobulins. β-Lactoglobulin contains the essential amino acids lysine and leucine.
Types of Whey Protein Powders:
Concentrate: Lots of amino acids and high biological value. 70-85% pure protein
Isolate: Purest form of whey, fat and lactose are removed. About 90% pure protein
Blend: Can be a mix of concentrate and isolate or a combination of various protein sources. Purity levels vary
Note: If you are allergic to milk or have lactose sensitivity you should avoid whey protein concentrate. Whey isolate has very little lactose.
Protein Recommendation for Endurance and Strength Athletes
1.2-1.4 g/kg of body weight a day or 15-20% of energy needed for weight maintenance
Post-workout meal consisting of carbohydrates and protein maximizes the positive effects of exercise on muscle protein turnover.
- To minimize protein breakdown and enhance protein synthesis in the hours that follow workout
- Protein intake 0.5 g/kg of body weight
- Carbohydrate intake at least 1.5 g/kg of body weight
Protein is vital to life. All of our muscles and organs are composed of protein. Proteins are made up of amino acids, called building blocks. Amino acids are divided into two categories: essential and non-essential amino acids. Essential amino acids cannot be made by our body, they must come from food. Non-essential amino acids are adequately produced in our bodies.
Essential Amino Acids: tryptophan, valine, threonine, isoleucine, leucine, lysine, phenylalanine, methionine, histidine and arginine.
Branched chain amino acids (BCAA), is a term that refers to a chain of the three essential amino acids leucine, isoleucine and valine.
Exercise is believed to increase the tryptophan to BCAA ratio, which increases serotonin. Serotonin increases feelings of fatigue. It is also thought that BCAA levels decrease during prolonged exercise.
BCAA supplementation may reduce the tryptophan/BCAA ratio to help fuel endurance and reduce the onset of fatigue.
Question: Do you use a protein powder after a workout?