What is protein?
Proteins are similar compounds made of amino acids, which, in addition to the composition and components that are part of the component of the functioning of the human body. It follows that the main elements are the main elements of each of our bodies and the derivative of metabolism. The basic supporting role is the use in various anabolic processes of the body. Thanks to the added interactions (synthesis and breakdown), they provide supportive energy. Protein as the main structural component of muscles and other cells in the body. It is worth knowing that the statement protein supply replenishes the losses of protein nitrogen that are associated with the normal functioning of the body.
Protein and amino acids
In order for proteins to be used by the human body, they must be metabolized to their simplest form, i.e. amino acids. 20 amino acids have been identified that are needed for human growth and metabolism. There are 9 essential (essential) amino acids, including BCAA (leucine, isoleucine and valine), which cannot be synthesized in the body and are referred to as essential - they must be supplied with the diet. A lack of any of these amino acids impairs the tissue's ability to grow, repair, or maintain itself. The other amino acids are considered non-essential, which means that they can be synthesized by our body and do not need to be consumed in the diet. Many athletes and coaches believe that high-intensity training creates a greater need for protein. This is based on the premise that if more protein or amino acids were available to the exercising muscle, it would enhance protein synthesis. Research generally supports this hypothesis. It is therefore important that people with increased physical activity pay special attention to supplementing their diet with the optimal amount of protein.
What are protein supplements?
Protein supplements are a type of food supplements that are designed to supplement the diet with protein. These are usually products that are characterized by an easy way to prepare, good taste and refined composition. And why is it said that protein supplements are dedicated mainly to athletes? Why is it commonly believed that protein is for mass? Well, people with increased physical activity, including intensive training, may have an increased physiological need for protein to maintain, among others. adequate protein synthesis and energy production associated with frequent, intense and/or prolonged exercise. The demand for protein increases with the intensity and duration of sports training. Therefore, the amount of protein consumed should be planned with special attention in the daily diet.
Which protein supplements to choose?
Protein supplements can be divided into two types: plant and animal. Vegetable protein supplements are produced on the basis of protein from rice, wheat, peas or soybeans. They are a great alternative for vegetarians and vegans, and additionally they do not contain lactose, making them friendly to people with intolerance to this sugar. Proteins from animal sources (i.e. eggs, milk, meat, fish and poultry) are considered the most valuable. Complete proteins include those that contain all the essential amino acids in appropriate proportions, i.e. those that the body can use to the maximum extent in the process of protein synthesis and to ensure nitrogen balance. Nutrients for physically active people, which are so popular, are primarily products based on milk protein. It doesn't matter if the protein you use is simply called protein, protein supplement or protein powder, it is simply properly processed cow's milk protein.
Whey - what is that?
Whey is a general term that usually means the translucent liquid part of milk left over from the cheese making process. From this liquid, the whey proteins are separated and purified by various techniques, resulting in different concentrations of whey proteins. Whey is one of the two major protein groups in cow's milk, accounting for 20-30% of milk, while casein makes up the rest. All components of whey protein provide a high level of essential and branched amino acids. Whey protein is best known for its use in the nutrition of athletes and physically active people. Whey protein (WP, or Whey Protein) is a complete protein containing all essential amino acids, including branched-chain amino acids (BCAA), which play an important role during physical exercise. The main forms of whey protein come from different processing techniques. After the fractionation process, three most commonly consumed types of whey protein are produced: isolated (WPI), concentrated, i.e. concentrate (WPC) and hydrolyzed (WPH).
Protein concentrate, isolate and hydrolyzate - what's the difference?
Whey protein isolate (WPI)
Isolates are the purest source of protein available. Whey protein isolates contain 90% or more protein, usually no carbohydrates. During the processing of WPI, fat and lactose are significantly removed. While the amount of protein in this form of whey protein is the highest, it often contains proteins that have been denatured as a result of the manufacturing process.
Whey Protein Concentrate (WPC)
Whey protein concentrates contain approx. 25-89% protein, with or without lactose. Compared to whey isolates, whey concentrate usually contains more biologically active ingredients and proteins, which makes it a very attractive supplement for people who train.
Whey protein hydrolyzate (WPH)
The hydrolyzate is obtained in the process of the most advanced production methods. Hydrolysis is designed to reduce long peptide chains to shorter ones, thanks to which they are better absorbed by the body. Hydrolysates are characterized by the highest protein content with a small amount of carbohydrates and fats.
Casein
Casein is the main component of the protein found in cow's milk, it accounts for almost 70-80% of the total protein and is responsible for the white color of the milk. Milk proteins are of significant physiological importance for the body for functions related to the absorption of nutrients and vitamins, and are a source of biologically active peptides. Like whey, casein is a complete protein and also contains the minerals calcium and phosphorus.
In summary: is protein important?
Yes, protein is of great importance to the human body. Physically active people who conduct intense workouts know the role of protein - it is believed that protein consumption improves peri-training regeneration of muscle function. Whey protein is a high-quality source of protein, rich in essential amino acids, known to increase muscle protein synthesis after exercise. It is worth remembering that protein contributes to the growth of muscle mass and helps to maintain it. In addition, it supports the maintenance of healthy bones.
Protein supplements from 6PAK Nutrition
If you still don't know which protein supplement to choose from our offer - here's a short cheat sheet :)
- 80 Whey Protein – its composition is based solely on whey protein concentrate (WPC). The amazing thing is that this product is available in as many as 20 delicious flavors! Thanks to this, it is a protein supplement that you will never get bored of - try all the flavors and choose your favorite!
- Milky Shake Whey – is the perfect combination of whey protein concentrate (WPC) and buttermilk. It is the addition of buttermilk that makes this product so popular. All you need is water and you will get a delicious shake, which is characterized by an exceptionally milky taste and aroma. The number of flavors is also impressive - among the 17 available, you will definitely find your favorite!
- Whey Isolate – the composition of this protein supplement is based solely on whey protein isolate (WPI). A product created with such care will not let you down. It is available in six exceptionally tasty and perfectly refined flavours.
- Light Whey Probiotics – is a mix of two whey protein concentrates (WPC): lactose-free whey concentrate and instant whey concentrate. As a result, we received a protein supplement with a 30% reduced sugar (lactose) content. In addition, it is a product that contains the addition of freeze-dried bacterial cultures. It is an ideal choice for everyone who pays special attention to the lactose content. As many as 12 sensational flavors to choose from!
Bibliography:
- Kårlund A., Gómez-Gallego C., Turpeinen A. M., Palo-Oja O. M., El-Nezami H., Kolehmainen M., Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?, Nutrients, 2019, 11(4), 829.
- Hoffman J. R., Falvo, M. J., Protein - Which is Best?. Journal of Sports Science & Medicine, 2004, 3(3), 118-130.
- Cintineo H. P., Arent M. A., Antonio J., Arent, S. M., Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training, Frontiers in Nutrition, 2018, 5, 83.
- Fassina P., Nunes G. Q., Adami F. S., Goettert M. I., Volken de Souza C. F., Importance of Cheese Whey Processing: Supplements for Sports Activities – a Review, Polish Journal of Food and Nutrition Sciences, 2019, 69(1), 83-99.
- Jarosz M., Rychlik E., Stoś K., Charzewska J. (red.), Normy żywienia dla populacji Polski i ich zastosowanie, Narodowy Instytut Zdrowia Publicznego – Państwowy Zakład Higieny, 2020, s. 48-51.
- Rozporządzenie Komisji (UE) NR 432/2012 z dnia 16 maja 2012 r. ustanawiające wykaz dopuszczonych oświadczeń zdrowotnych dotyczących żywności, innych niż oświadczenia odnoszące się do zmniejszenia ryzyka choroby oraz rozwoju i zdrowia dzieci.
