Of all the nutrients we feed our bodies with, protein is probably the most essential for exercisers. We all hear about protein all the time: how much, how often, which one.
While you may have heard of whey protein, you may not have heard of hydrolyzed protein, which is obtained by hydrolysis or pre-fermentation of a pure protein in a mixture of amino acids and smaller proteins.
Some supplement manufacturers claim that pre-fermentation increases biological value, thus increasing muscle protein synthesis. Due to its supposed power, hydrolyzed protein can cost 30-200% more than its conventional counterparts.
But is hydrolyzed protein worth the money? Studies give an exact answer - "No."
How fast is whey protein digested?
Whey is a "fast" protein, it is quickly digested and absorbed, and its amino acids quickly enter the bloodstream and then into the muscles. This was known and recently reaffirmed by Byrd and colleagues.
Basically, this study found that the amount of essential amino acids is higher when a person consumes whey (a "fast" protein) as opposed to casein (a "slow" protein). A high concentration of essential amino acids is associated with higher muscle protein synthesis both at rest (“FED”) and after exercise (“EX-FED”).
This is one of the reasons why protein is best consumed before a workout rather than after; amino acids peak at the moment when blood flows to the most loaded muscles, thus directing the building blocks to where they are most needed.
Is hydrolyzed protein digested faster than whey?
Protein is not alone responsible for biological value, which is important when it comes to choosing a hydrolyzed protein. Although Koopman and colleagues showed that amino acid levels were significantly higher in the "fast" protein, the differences between the pre-fermented (hydrolysed) protein and the whole protein were not significant.
So just being a “fast” protein is not enough. When they compared hydrolyzed whey and casein, Tang and colleagues showed something very important about the differences between hydrolyzed whey and casein:
Compare with the differences obtained by Pennings and colleagues:
These studies have shown that non-hydrolyzed whey is about twice as good as casein. There are some differences between hydrolyzed whey and casein. Thus, pre-fermented whey is no better than whole whey..
Is hydrolyzed whey superior to whole proteins?
The answer we found in these studies is “No.” Koopman and Pettings showed that hydrolysis of casein makes it a "fast" protein, but does not improve its ability to stimulate protein synthesis. Research by Tang and Pettings has shown that whey is twice as good as casein, whether hydrolyzed or not.
Is there something supernatural in the serum? In general, these data say "Yes". In other words, whey is better than whole casein, the "slow" protein, and better than hydrolyzed casein, the "fast" protein.
Whole whey is already a “fast” protein, so how much faster can hydrolysis make it? Not how much. Should I pay more money for pre-fermented protein? Our conclusion regarding hydrolyzed protein: don't believe the annoying ads - the serum remains the only best.
Most of you know that whey protein is a great muscle building tool, but do you know everything about whey protein hydrolyzate?
If the number of parts of the drug were directly proportional to the gained kilograms of muscle mass, the hydrolyzate would become the absolute champion in the category of nutritional supplements. But here's the question: does the addition of "hydrolyzate" to the phrase "" really mean something, or is it just a smart move by marketers designed to make you shell out a little more money every month?
Good question. I have answers and more. Today's lesson is about whey hydrolyzate, the most popular product in the bodybuilding world.
What is whey protein hydrolyzate?
Milk contains two types of protein molecules: whey and. In breast milk, whey protein accounts for about 90% during early lactation, and then the content of protein fractions gradually levels off to 60:40 and 50:50 in mature and late lactation, respectively. Compare these figures with cow's milk, which contains only 20% of the whey fraction, and the remaining 80% is casein.
After pasteurization and processing of cow's milk, whey protein and casein can be separated in several ways. Sweet whey, which is the main form of dietary whey, is only 30-40% protein, while the remaining 60-70% is predominantly lactose and fat. Filtration and other purification methods concentrate the whey, reducing the proportion of fat and increasing the content of protein molecules. The resulting product is called whey protein concentrate, and if the proportion of whey protein increases to 90% or more, we are talking about whey protein isolate.
Regardless of the concentrate or isolate content, all forms of whey protein are still made up of very large peptide structures. To reduce the size of macromolecules, enzymes in the digestive tract must break the peptide bonds between amino acids and extract small peptides from them that our body can absorb. To speed up this process, whey manufacturers "pre-digest" the protein, resulting in a whey protein hydrolyzate.
The hydrolyzate can be obtained from sweet whey at any stage of isolate creation. It should be noted that the enzymes used for this and the reaction conditions, as well as the number of existing peptide bonds that will be cleaved, determine the composition of the final hydrolyzate. The higher the degree of hydrolysis, the lower the number of amino acids in the peptide molecule, and the more pronounced the bitter taste of the finished protein. For this reason (degree of hydrolysis) the characteristics of the hydrolyzate can vary to a much greater extent than the properties of the concentrate and isolate.
Who needs whey hydrolyzate?
Whey Hydrolyzate is perfect for anyone looking for a high quality protein source to help them meet their daily requirement and maximize muscle growth. In addition, due to its significant effect on insulin secretion and satiety centers, hydrolyzate is an excellent source of protein for post-workout supplements and nutrition programs aimed at increasing muscle mass while reducing body fat.
How does a hydrolyzate work?
Whey protein is an ideal product for gaining muscle mass. Scientists have proven that whey stimulates a tremendous anabolic response to strength training: in response to exercise, whey protein increases muscle protein synthesis by 122% and 31% more than casein and soy, respectively.
Whey contains 30-50% more - which is responsible for the activation of muscle protein synthesis. It is "bioavailable", quickly absorbed and immediately after taking it increases the content of amino acids in the blood. And the faster the concentration of amino acids in the bloodstream increases, the more muscle protein synthesis accelerates. In this regard, whey is the best protein product in terms of price / quality.
Studies have shown that whey protein accelerates post-exercise and strengthens the immune system, as well as stimulates thermogenesis, promotes the breakdown of fats and reduces hunger. Therefore, whey is not only a great tool for gaining muscle mass, but also a powerful fuel for burning fat!
The hydrolyzate greatly enhances the beneficial properties of whey protein listed above, since it has the ability to quickly increase the level of amino acids in the blood and gives a greater increase in their concentration than regular whey. And although there are not enough human studies to consider these differences statistically significant, a more pronounced amino acid response to hydrolysate compared to whey seems very promising. In my thesis, I proved that people who took 30 grams of hydrolyzate 2 times a day achieved a noticeable increase in muscle mass while reducing the proportion of fat without a significant effect on overall body weight.
Sounds great so far, but what about the downsides?
Paradoxically, the rapid increase in the concentration of amino acids in the blood caused by the hydrolyzate not only stimulates the synthesis of muscle protein, but also enhances the oxidation of amino acids - the breakdown of amino acid molecules with the release of energy.
Some people believe that the activation of oxidative processes is a waste of amino acids, but this is an overly simplistic view of protein metabolism. The fact that amino acids do not replenish reserves, but go to the needs of energy metabolism, does not mean at all that they are wasted. The hydrolyzate is still the most potent anabolic protein compared to other protein sources that do not cause such a significant increase in the rate of amino acid oxidation.
Another hypothetical disadvantage - if you like to call it that - is the price of whey hydrolyzate, which is significantly higher than the cost of regular whey protein. And the higher the degree of hydrolysis, the higher the price will be. But, listen, you get exactly what you pay for, and as a consumer, you must understand what opportunities this increase in the cost of the product opens up for you.
Whey protein hydrolyzate can be taken at any time of the day
How much whey protein hydrolyzate should I take?
It depends on your body weight, total protein intake, and whether you are taking other proteins besides hydrolysate. Since whey protein hydrolyzate is rich in leucine, you will need less of it than other protein sources to maximize muscle growth. For example, for a 90 kg man who wants to boost muscle growth, I would recommend taking 25-35 grams of whey hydrolyzate immediately after training or in place of a regular protein shake.
When should I take it?
Whey protein hydrolyzate can be taken at any time of the day, but many people prefer to drink it before and after a workout. Taking a whey hydrolyzate before training ensures that an adequate supply of amino acids is present in the blood throughout the training session. Can a hydrolyzate cause indigestion? It is unlikely. Whey protein hydrolyzate is an easily digestible product that is friendly to the digestive system.
Taking whey protein hydrolyzate post-workout will provide a powerful boost to recovery by maximizing the anabolic response to exercise and boosting muscle protein synthesis. Research has shown that whey hydrolyzate can dramatically increase muscle growth in response to strength training, reduce body fat, speed up recovery, and reduce muscle soreness.
Whey hydrolyzate can multiply muscle growth in response to strength training
How to choose a quality product?
I recommend looking for a product that contains highly hydrolyzed whey protein with at least 15% hydrolysis. In my study, I used a 32% hydrolyzate derived from 80% whey concentrate, and this is the maximum that you yourself don't want to go, because the bitterness of the product becomes really repulsive. If you're looking for a low-fat, low-carb product, look for a hydrolyzate made from isolate or 80% whey protein concentrate. If the main criterion is the size of the peptide molecules, choose a high degree of hydrolysis (20-32%).
Should I be concerned about hidden side effects?
Whey can cause allergic reactions in some people, but the risk is incomparably lower compared to casein, soy or wheat protein. In fact, even people who otherwise experience stomach discomfort and pain, diarrhea, vomiting, and other digestive symptoms associated with food allergies rarely experience the side effects of a highly hydrolyzed whey hydrolyzate composed primarily of low molecular weight peptides. .
To whom is the hydrolyzate contraindicated?
If you have been advised by your healthcare professional not to take a product for medical reasons, you should not take it. While most people tolerate whey protein hydrolysate well, those with severe whey allergies should really use caution.
Summarizing the above
Whey Protein Hydrolyzate is a premium, high quality protein source with a myriad of benefits for both bodybuilding and health promotion.
A hydrolyzed protein is a protein that has undergone special processing, as a result of which the protein molecules are broken down into individual amino acids and oligopeptides. In the manufacture of sports nutrition, enzymes are used for hydrolysis. The protein hydrolyzate resulting from this process has a high bioavailability, the body spends a minimum of energy on its absorption, so the amino acids from the hydrolyzate almost directly enter the muscles.
What is protein hydrolyzate made of?
Any protein substrate can be subjected to hydrolysis, but numerous studies have identified a number of products whose hydrolyzate is optimally suited for sports nutrition. One of the most popular products for hydrolysis is whey protein. Let's try to figure out why this is so, and how the hydrolyzate differs from other sources of amino acids.
Whey Protein Hydrolyzate Benefits
The main advantage of this product is the maximum rate of its assimilation by the athlete's body - one serving is absorbed from the stomach in 20 minutes, which allows you to quickly eliminate the deficiency of amino acids after training.
Against the background of taking the hydrolyzate, there is an accelerated recovery of strength indicators, even in comparison with the concentrate or isolate.
The hydrolyzate undergoes intensive purification from impurities, such as fat, which makes it the most attractive product.
In addition to replenishing the supply of amino acids, hydrolyzed proteins have moderate anabolic activity. This activity is somewhat higher than that of free amino acids. This fact allows you to accelerate the set of muscle mass while taking the hydrolyzate.
Flaws
The main disadvantage is the relatively high cost due to the production technology and subsequent purification of the product. Conditionally, the bitter taste of this hydrolyzate can be attributed to the disadvantages, but given the positive effects of its use, you can ignore this fact.
The overall efficiency of the protein hydrolyzate exceeds that of the isolate by 10-15 percent. Does it make sense to overpay 2-3 times in order to achieve such an effect - everyone decides for himself.
For a quick and effective result, people who want to bring their body back to normal need a comprehensive solution that includes not only physical activity, but also a special protein diet.
Marketers say that protein hydrolyzate best suited for both weight gain and body drying. Is it so? And how does it differ from the equally well-known casein and whey? To find the answers, you should take a closer look at each type of supplementary nutrition.
What is casein?
Casein is a protein formed by the fermentation of milk through special enzymes. Casein in the composition of milk proteins accounts for the lion's share, namely 80%, therefore it belongs to the group of complex proteins.
For the human body, the product is extremely valuable and useful. It contains a shock dose of trace elements and acids necessary for health, among which an important role is given to phosphorus and calcium.
Casein comes in a practical powder form and is great for making protein shakes. It does not have a pronounced aroma, but a light curd accent is caught on the taste. For appearance, protein shakes may contain flavorings, sweeteners, and dyes.
Video: Hydrolyzate, isolate, concentrate - protein, protein
Action of casein
Fast-acting proteins provide healthy anabolism, while slow-acting proteins provide optimal muscle nutrition. The term "anabolism" means a complex of certain chemical processes that are directly involved in the construction of tissue cells.
Since we are talking about a protein that breaks down very slowly, taking it inside after a workout is pointless and ineffective. It is not able to quickly digest, provide tired muscles with the necessary dose of amino acids. In this regard, it is advisable to use whey proteins, which are characterized by fast action.
Before starting a workout, casein will be appropriate if you are following a strict diet in order to optimize or lose weight. It will help the muscles make up for the lack of trace elements and not lose their tone.
If your goal is to gain muscle mass, you should take casein before bed. This will help slow down the process of catabolism, the muscles will have the optimal supply of protein that they need.
If you need to burn excess weight, casein will come in handy. Its specific effect is that it "puzzles" the stomach for a long time, forcing it to work on protein breakdown. You can forget about hunger for about seven hours. At the same time, muscle mass is maintained in good shape and normal.
The bonus is the increased release of heat by the body, which speeds up the metabolism, which contributes to the burning of fats. It is noteworthy that casein itself will not add excess fat, since 10 g of this product contains only 36 kcal.
Why Do Athletes Need Casein?
If a person who regularly works out in the gym takes casein, he automatically has no need to replenish his energy supply by eating food in excess.
Key benefits of casein include:
- providing essential amino acids;
- strengthening of bone tissue due to the intake of a sufficient amount of calcium;
- reduction of hunger for a long time;
- protection against catabolism (destruction of muscle tissue) at night;
- noticeable acceleration of metabolism;
- complete replenishment of the lack of protein in the body.
Building muscle mass, increasing endurance, burning hated kilograms, you need casein. It is a versatile and effective ally in the fight for beauty and a slender, sculpted body. A person who consumes this protein supplies a valuable building material to his body, without which it is almost impossible to achieve results.
Kinds
Casein protein is divided into three main types:
- Caseinate. It is a mixture of calcium salts with protein and potassium. The percentage of protein in the mixture is quite high, 90%. It dissolves easily in liquids, so it is often used to make ordinary industrial cocktails.
- Micellar casein. It is obtained by ultrafiltration or microfiltration of milk. Casein is separated from whey, lactose and fats, while the protein subculture itself is preserved. The product is easier to digest than caseinate, but it takes about 10 hours to break down. In a liquid, it splits poorly, forming a rather thick mushy cocktail.
- casein hydrolyzate. Obtained by hydrolysis. As a result, amino acid bonds are destroyed. The rate of protein absorption is much higher.
The hydrolyzate is considered the best solution for beginners, since it does not cause damage to the body, it requires a minimum of time for splitting. But it also costs more than other "brothers".
How should it be taken?
A cocktail is made from casein protein and milk. To improve its taste, add cocoa, vanilla or cinnamon to taste. Shake the mixture with a shaker.
Casein is also found in:
- cow and goat milk;
- hard and soft cheeses;
- cottage cheese;
- sour cream;
- curdled milk;
- kefir;
- bioyogurt.
But it is not enough for an athlete to lean on these products in order to fully “charge” with proteins. That is why all fitness trainers strongly recommend stocking up on protein shakes.
Side effects
Unfortunately, allergic reactions to casein are not uncommon. It can be expressed in the appearance of itching on the skin, rashes, swelling, difficulty breathing. Therefore, before you start using it, you should be tested to identify adverse reactions of the body.
Even in the absence of allergies, when choosing casein, study the composition of the product. It should not contain any synthetic ingredients and salt. Notice the smell. If you catch the smell of mold, it is better to refuse such a product. Most likely, storage rules have been violated or the expiration date has expired.
Whey protein (Whey): what is it?
Whey protein or Whey is a product made from milk whey. In the process of obtaining whey protein, fats and other non-protein elements are separated from milk. A feature of the product is that it is quickly absorbed. That is why it can be consumed both before and after training.
Whey protein helps to activate metabolism, accelerate metabolism. At the same time, the absorption of fats slows down, and the body is saturated with all the amino acids it needs. It, like casein, is a building material for muscle tissue.
Whey Features
Among the main advantages of Whey are:
- fast digestibility;
- high biological value;
- a complete set of useful amino acids;
- good solubility and pleasant taste.
The assimilation of whey protein occurs many times faster than the assimilation of casein - within 1.5-2 hours. At the same time, it contains approximately 89% protein with a minimum percentage of fat.
