Firstly there are about 5 different types of protein sources which derive from whey. They include hydrolysed whey isolate, whey isolate, whey concentrate, milk isolate and casein
Hydrolysed whey isolate or also know as HWPI is an extremely fast digesting protein source which are rich in amino acids and with hardly any fats, carbs or lactose. it usually yields over 90% dry protein weight and had gone through a filtration process known as hydrolysis, which means the protein is broken down into peptides and at a cellular level for maximum absorption by the body, without causing any bloating or gas. It's usually the most expensive protein powder available in the market today because it has an extremely high bio availability (BV). BV means the rate of absorption. It is ideal for pre or post workout or for anyone looking for a very lean protein source without the carbs, fats or lactose. Ideal dosage should be at about 30grams of protein per serve.
Whey Protein Isolate or also known as WPI shares very similar properties with it's cousin HWPI. the only difference is, it doesn't go through the process of hydrolysis, but instead it usually goes through a filtration process using either ion-exchange, microfiltration or cold temperature process. These process usually locks in most of the nutrients and keeping the protein peptides intact. WPI, like its cousin, has a very high BV, which makes absorption a breeze. It also doesn't contain any carbs, fats or lactose. Ideal dosage should be about 27 to 30 grams pre or post workout.
Whey Protein Concentrate or also known as WPC is a medium digesting whey protein and it usually yields about anywhere between 40 to 80% dry protein weight after filtration. It has a slightly higher amount of trace carbs, fats, lactose and a lesser BV than compared to WPI/HWPI. Although this can be seen as a disadvantage, it still yields a high amount of amino acids. WPC can be beneficial as an all purpose protein source, continually giving the muscles extended release of amino acids over a period of approximately four hours or more.
Secondly WPC is good value for money, because of its protein per serve, it doesn't go through such an extensive filtration process like HWPI or WPI, resulting in a cheaper protein source to produce. Therefore making it an ideal component in most "blend" protein powders. WPC is also regarded as one of the best protein type for training, whilst remaining at a much lower price.
Whey protein concentrate is a great supplement option for people on beginner or intermediate resistance training levels. Dosage should be around 24 to 26grams preserve. Ideal for in-between meals, pre workout and before bed.
Milk Protein Isolate is actually quite a unique protein source, because it contains both whey and casein. It is usually used in most "blend" protein powders to give extended release of amino acids way past the 4 hour mark. Since its a much slower digesting protein, it is ideal for using it in times where the individual is going on hours without food, and because 80% of milk protein is actually casein, it actually curdles in the stomach giving you the feeling of fullness. It's an ideal muscle building protein source for anyone of all ages. Ideal dosage will be anywhere between 20 to 25grams in-between meals and before bed. The only disadvantages associated with milk protein isolate, it can contain a much higher level or carbs, fats and lactose and a much lower BV compared to WPI,WPC or HWPI. Milk protein might not be suitable for people with lactose intolerance of have an allergic reaction to milk.
Micellar Casein has a crazy ability to gel and glob making it a unique and diverse protein supplement. During digestion, casein gels as it hits stomach acid. This reduces the rate of digestion and allows for a slower, steadier, more efficient release and utilization of casein's amino acids. A slow digestion rate is also beneficial because it might reduce protein breakdown and amino acid oxidation--the burning of amino acids for energy. Casein can even increase your feeling of fullness, so you'll feel like you've got a full gut without having to carry one. This is ideal for someone who cannot access food for a long period of time such as going to sleep or simply someone who wants to lose some body fat, casein is an ideal choice in these circumstances. But if you are lactose intolerant or allergic to milk, casein might not be an ideal choice for you. Ideal dosage will be around 22 to 30grams per serve. I've also attached a few pictures to help you better understand the different types of protein which are available.
A HWPI/WPI :
A WPI/WPC Blend:
A protein blend which uses all of the above mentioned protein sources:
A micellar Casein:
So, there you go guys. the types of protein explained in a nutshell. Hope this article will help you shed some light in the types of protein will be available at disposal. I would also like to acknowledge some of the references which I have used in summarising my articles.
1) http://www.bodybuilding.com/fun/the-case-for-casein.html
2)Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130
3) El-Sayed MM, Chase HA. ‘Trends in whey protein fractionation.’ Biotechnol Lett. 2011 Aug;33(8):1501-11. Epub 2011 Mar 19
4) Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130.
No comments:
Post a Comment