Whey protein is the world’s most consumed supplement, and it’s easy to see why. In addition to practical is a high quality protein, with a very rapid digestion, providing in a short time the nutrients that muscles need to grow and regenerate. It is not a supplement in itself, but we could consider it an indispensable element in our diet, especially because most does not arrive with the food to the daily protein needs, and because it is a way to take protein much cheaper than eating meat or fish in all our meals.
This type of product is normally based on a mixture of 80% casein and 20% whey protein. The benefits of this mixture are similar to those of casein, with the particularity that they also contain a part of whey. They are products with a thick texture similar to a yogurt, making its absorption is slow and sustained, so it is ideal for taking before bed or as a substitute for a meal during the day.
Normally we can find them as concentrated milk protein (which follows a process in which carbohydrates and fats are reduced), and isolated milk protein, which follows a process similar to the isolated whey where lactose and most carbohydrates are eliminated.
Casein is what makes up 80% of cow’s milk. Unlike whey, its digestion is much slower, creating an environment in which amino acids gradually reach the bloodstream, so its main benefit is its anti-catabolic capacity. This makes it perfect for example before going to sleep. Although the latest studies have shown that it can become just as effective as whey by taking it after training. Its dissolution is thick and creates a mixture similar to beaten cheese, with a pleasant texture.
The veal protein isolate, which is as we usually find it, is a source of protein extracted from the veal, ideal for people who have intolerances or allergies derived from milk.
This form is extracted directly through a process of hydrolysis, making the formula is pre-digested and eliminating fat and cholesterol that usually contains beef. These supplements are usually reinforced with a large amount of branched amino acids and creatine, so many people notice results quickly when you start taking them.
The problem with some products made from this protein is that they often contain what they label as “hydrolyzed collagen,” a by-product that causes the formula to lose quality. So, ideally, you should use a whey product as your first choice if you don’t have problems with milk.
Choose the best protein according to your objectives
Beginners: If you are just starting out in the world of supplementation, you can start with a concentrate or a mixture of various whey protein sources, which are usually inexpensive.
Definition phase: For those who have been training for some time and want to increase muscle definition, an isolated whey is the best option, as it has more protein and less fat than the concentrate. If you want to lose weight the ideal is to look for a product based on isolated, with a low amount of fat and carbohydrates.
Volume Phase: A product that uses a mixture of different whey protein sources is ideal.
Lactose Intolerants: In this case you can use an isolated or hydrolyzed whey (preferably products that include aminogen in its mixture), and if we still have problems we can try with a veal protein.