When to use protein supplements?

Protein is an important building material for muscle, nerve and glandular tissue. It is also one of the main components of the diet, especially for people who play sports daily and do a lot of physical activity – including at the gym. They form a unique group whose members have a much higher protein requirement.

What is essential, the question of how to increase protein supply during sport is quite debatable. Still, it is indicated that the safe range is up to about 2 g per kilogram of body weight in physically active people. Whether you aim to build muscle mass or lose weight, protein is a vital muscle builder, preventing excessive muscle tissue loss and regulating hunger. So it’s worth knowing when to use protein supplements, such as whey protein, and the daily intake.

What is whey protein?

Whey protein results from ultra- and microfiltration of whey, which is a by-product of cheese production. In the substance obtained, we find, for example, albumin, β-lactoglobulin, lactoferrin or immunoglobulins. It is characterised by high protein content. Thanks to relatively inexpensive and straightforward production, whey protein is cheap and widely available. It is also the product most often chosen by athletes.

We can distinguish three basic types of whey protein preparations:

concentrates – protein content 30-80%; it has fats and carbohydrates in its composition, which has a positive effect on the taste; they are suitable for muscle development and strengthening,

isolates – protein content 80-90%; the lower amount of fats and carbohydrates, better absorption; effective especially for fat tissue reduction, but also brings effects for muscle building

hydrolysates – are created as a result of enzymatic modifications which break some of the bonds in the molecules; they are immediately absorbed and used by the body, especially recommended for people who want to burn excess weight as quickly as possible.

Whey protein has high solubility and viscosity. It binds perfectly with water and emulsifies fat. Consumption of 14 g covers the daily demand for endogenous amino acids by a 70 kg person. It is worth adding that whey protein occurs naturally in the milk of mammals, including women.

What does whey protein do?

Most protein is supplied to the body with food. But, if necessary, this can also be done with the help of dietary supplements, such as protein supplements, which significantly accelerate the regeneration and formation of muscle cells and tissues. Athletes widely use such products as a supplement to their daily diet.

Whey protein increases growth hormone and strengthens the immune system (it shows bactericidal activity against Gram-positive bacteria), and aids the absorption of other components, such as calcium. Moreover, it has hypocholesterolemic properties, lowers blood pressure and influences the proper functioning of the nervous system. In addition, lactoferrin contained in the protein has anticancer, anti-inflammatory, antiviral, antifungal and antibacterial effects.

During an intensive workout, whey protein supports the body as it struggles to meet the increased demand for protein. Therefore, it is necessary to take this type of supplement to supply it in sufficient quantities. In this way, we can take care of our condition and a proper supply of all components necessary for the appropriate functioning of the body.

Finally, whey protein minimises catabolism and fatigue after training. In addition, it accelerates muscle regeneration and fat tissue burning.

How much whey protein per day?

A range of 1 g to 2.5 g of protein per kg of body weight is taken as the daily norm for whey protein supplementation. In practice, this means that a person who weighs 60 kg should take in between 60 and 150 g of protein per day. It is essential not to exceed the recommended standards because protein supplements cannot form the basis of the diet of a healthy and physically active person. The exceptions are those struggling with chronic diseases.

How to use whey protein?

Whey protein is mainly used by athletes, with bodybuilders leading the way. These supplements usually come in the form of a powder that is dissolved in water or milk. You can also bet on more complex compositions with the addition of nuts or muesli. Doses are determined individually based on body weight and expected effects.

And when to take whey protein? Preparations are taken at various times of the day (the exception are hydrolysates, which are not consumed at night), but most often, they are taken before and, above all, after training. This allows the muscles to regenerate correctly and gain growth.

In summary, whey protein should be taken by athletes and people who are highly physically active daily, associated with a higher supply of protein and calcium. The supplement is safe and has no adverse side effects on health. It influences, among other things, the development and regeneration of muscles, the increase in immunity or burning of fat tissue. However, it is worth remembering not to take too much of it, as even the most healthy ingredients used in excessive quantities may hurt your well-being and health (kidney and liver damage, acne).