What is protein?
Protein powder – arguably the most well-known nutritional supplement of all! Protein building blocks are composed of essential amino acids and, as protein building blocks, form the foundation for muscle building! Protein powder is available in many different types and sources, including the popular whey protein, casein, multi-component protein, vegan protein powder, and various protein snacks. During cheese production or other dairy products, the casein is solidified by the addition of special substances. During the process, the whey settles in the water-soluble development phase. Various milk products are made from the resulting whey, in this example, whey and casein proteins. It should be noted that whey is not a waste product, but a by-product. Whey is also used in other supplements.
Whey protein is a highly concentrated protein. Whey protein is not only high quality but is also optimally and rapidly absorbed by the body. Whey protein is divided into different types: whey concentrates, whey isolates, and whey hydrolysates.
Whey protein concentrate (also known as whey protein concentrate) is obtained through the simple process of microfiltration and contains an average protein content of over 70 percent. Sometimes the percentage is higher. Whey protein concentrate is also low in carbohydrates and fat, which is important for many people. Since there are many options available, the price is relatively low.
Whey protein isolate is the purest form of whey and is also used by many athletes. Filtration (CFM) produces a high-quality whey protein isolate. Whey typically consists of 90 percent protein. A major advantage is its high bioavailability. This means that the human body can absorb these proteins easily. In whey protein isolate, the lactose it contains is also almost completely filtered out. The other two nutrients, fat and carbohydrates, are barely present. Genuine quality is guaranteed.
Unfortunately, whey protein hydrolysate offers few advantages compared to the other two. While whey protein hydrolysate is very quickly absorbed, it's not popular with athletes, as it's often described as having a somewhat bitter taste. Most people who exercise intensively opt for whey protein concentrate, often looking for value for money, which is what this whey protein offers.
Protein - just a dietary supplement?
Protein comes in many different varieties, with whey protein being one of the most popular. This protein contains a high content of essential amino acids (better known as EAA and BCAA) and also has a high biological value (it is quickly absorbed by the body). Many athletes use whey protein to build muscle and accelerate recovery. Most whey proteins also taste delicious. The market is constantly evolving, and in addition to classic flavors like chocolate, vanilla, and strawberry, many manufacturers now offer unusual flavors like cookies & cream, blueberry cheesecake, and salted caramel. Many people, for example, use whey protein powder as a basis for their diet because it can be used not only as a shake but also in cooking, baking, and preparing foods. Protein intake should be ensured at least 2-3 times a day to support muscle building.
The effect of proteins - are protein shakes recommended?
It's now clear, and even scientifically proven, that protein powder supports muscle building. Fitness athletes in particular, but also strength athletes, martial artists, and even soccer players all benefit from the advantages of consuming a protein shake. Protein powders are now also available that have been developed for vegans and vegetarians. Protein powder supports the following processes: muscle building, muscle regeneration, and muscle maintenance. It also strengthens the immune system, reduces hunger, and aids weight loss. Proteins are particularly important, especially in times when cutting back on sugar is gaining popularity. This is also the reason why you should consume protein. Your protein needs should be met every day, especially if you exercise a lot.
How much protein per day?
Strength training and hypertrophy training cause small micro-tears in the muscles, which the body repairs. In order for the overstimulated muscles to fully regenerate and grow after a workout, proteins are needed as building blocks. But how much protein should you consume daily to build muscle? As already described, this depends on several factors. A 120 kg bodybuilder who has been training for 10 years naturally has a much higher protein requirement than a beginner training with a body weight of 60 kg. As a general rule of thumb, you can consume between 1.2g/kg and 3g+/kg of body weight of protein daily. The powder is mixed with a spoon/scoop (usually included with protein powder products) in a shaker with water or milk. The protein powder dissolves quickly and can be consumed as a delicious protein shake.
When should you take protein powder?
There's often debate about whether you should take a protein shake before or after a workout. The human body has a self-sufficient pool of amino acids that is constantly being built up and broken down. It's important to ensure that the body always has enough essential amino acids available. This becomes especially important if you're training intensively, i.e., at least twice a week. Many people therefore ask, should protein be taken before or after training?
The human body benefits particularly from protein intake immediately after waking up. The same applies after a successful training session, when the body needs proteins/amino acids to promote muscle growth. After training, the athlete's body requires a particularly high amount of protein. High-quality whey protein is a natural choice for this. To optimally activate muscle protein synthesis, the organism needs a certain amount of the important essential amino acids. In most cases, 1 to 2 scoops (approximately 35 to 40g of protein) are sufficient. Of course, there are differences, and not every body absorbs the same amount. Genetic factors and the intensity of the exercise, for example, are two factors that always play a role.
The correct dosage for a whey shake is written on every package, and you can also find plenty of tips online. Body weight naturally plays a significant role. Most people prefer milk for mixing their protein powder. However, it's known that taking it with water is a faster and lower-calorie method.
Side effects from protein?
It's unlikely that consuming protein will cause side effects. The effects of whey powder on the human body have been extensively studied, and its use is generally considered to be beneficial. No side effects are to be expected with normal use, but you should be careful about any allergies or other conditions.
Is conventional protein powder suitable for vegans?
No, because whey protein is a component of dairy products, which are of animal origin, standard whey protein powder is not suitable for vegans. Only special vegan protein powder is suitable for vegans. Vegan protein sources as supplements include soy, tofu, pea protein, and rice protein.
Is protein powder useful for women?
Many women immediately associate a protein shake with "masculinization" and are put off consuming protein powder. Consuming a whey protein shake, for example, alone will never lead to extreme muscle growth, which is something every woman should be concerned about. On the other hand, women have often asked whether protein powder makes them look too "masculine." Of course, women can also consume protein powder, as it increases muscle mass to a healthy extent. High protein consumption is particularly beneficial for women, as it offers the same health benefits as men. Women's needs are simply lower than men's because their muscle-building potential is lower, and women generally weigh less than men.
The best protein supplements in our shop
Almost every manufacturer in the nutritional supplement industry offers its own whey product. There are clear differences in some aspects, but most consumers are particularly concerned with nutritional value and taste. We've compiled a short list of what we consider to be the best whey proteins for 2022. The main criteria are nutritional value (high protein content with low carbohydrate and fat content) and taste. Note: These are exclusively whey concentrates.
The benefits of different protein sources
Benefits of Whey Protein
- The most well-known standard form of whey is whey concentrate
- small but moderate fat content (per serving)
- low carbohydrate content and mostly no sugar (per serving)
- Excellent biological value
- Whey isolate as a lactose-free variant (without milk sugar)
- Very good for dieting and muscle building
- Usually the best form of protein in terms of taste
Benefits of casein:
- A high protein content and good biological value
- Occurs in high proportion in milk
- Very low fat content
- Very few carbohydrates
- Optimal: before/after training, in the morning after getting up and in the evening before going to bed
- Ideal for dieting
- Naturally contains lactose (high milk sugar content)
- Very creamy consistency
Advantages of multi-component proteins:
- Mixtures of different protein sources
- Contains slightly more calories due to carbohydrates and fat
- Good value and short to medium-term absorption
- Mostly low in lactose
- Usually a slightly lower protein content than pure whey
- Not many manufacturers have in their range
Benefits of vegan proteins
- suitable for vegans and vegetarians
- Contains no animal products
- Often well tolerated
- Useful for lactose intolerance
- High price
- Supports animal welfare
- Often contains soy protein, rice protein or pea protein
Benefits of protein snacks - Protein bars - Protein powder alternatives
- Alternatives to the classic "shakes"
- Different flavors
- Delicious protein bars
- Easy to transport
- Optimal protein source for in between meals
Conclusion on proteins
Whey protein is considered the best of all proteins. Scientific evidence is now very extensive and should dispel any doubts and encourage anyone to choose whey protein. When purchasing whey protein, you should pay particular attention to the ingredients. Remember: "The more limited the list of ingredients, the better the quality." The protein content, as well as the BCAA content, as well as the carbohydrate and sugar content, should always be observed. Athletes should do their research before purchasing whey protein. Whey protein is not just important, but crucial if you exercise a lot and want to build muscle.