PROTEINS POWDER

I personally encountered protein powder in the mid-eighties of the last century.

There were soy concentrates with a very poor taste and solubility, and excellent German milk and egg proteins of excellent taste and quality, but at a high price for that time.

Since I lived then in the community of countries of the former Yugoslavia, average salaries were around 200 German marks, and one box of 750g of milk and egg protein cost 50 marks, which made protein powder quite difficult to find.

I managed by reading in some “old” magazines that Schwarzenegger made his own protein. So I imitated the famous role model and made a mixture of milk powder, raw eggs, boiled milk and took it to school and drank it twice and easily got two extra protein meals.

When training with the goal of hypertrophy, the role of protein powder is to supplement protein intake from food because WEIGHT TRAINING REQUIRES INCREASED INTAKE AND INCREASED NEED FOR PROTEIN as the basic building material necessary for muscle growth.

Protein powders are easy to transport, easy to dissolve, have a great taste and have a high percentage of pure protein with a very low percentage of fat.

The most famous are whey protein, milk protein, soy protein and multicomponent protein. For a while, egg protein was also produced, but due to the poor solubility and bad taste, they are not available in pure form, but are mixed with milk, which gives the previously mentioned milk-egg protein an exceptional product for decades.

What is whey protein?

Whey protein is formed during the cheese production process by separating it from casein. Whey protein contains all essential amino acids and has low lactose content. It consists of beta-lactoglobulin, alpha-lactalbumin, serum albumin and immunoglobulin. It helps with hypertrophy training because it provides material for muscle growth, and with weight loss training it helps preserve clean muscles. It also boosts immunity, lowers bad cortisol, and even helps reduce stress.

What forms does it come in?

Whey concentrate

Whey concentrate is the cheapest whey protein. Depending on the manufacturer, it contains from 77 to 82 percent protein in 100 grams of powder and about 4 grams of carbohydrates. It is absorbed in a period of 60 to 90 minutes. The fact that it is the cheapest does not mean that it is not good, in fact, in the first months of training, you do not even need a better protein. The great thing is that today there are many different flavours, so that everyone can really choose for themselves the flavour that suits them best.

Whey isolate

The isolate is an enhanced and purified whey protein, purified in such a way that the proportion of lactose is reduced. Due to the reduced lactose content, it is absorbed faster and takes between 30 and 60 minutes. It contains about 90 grams of protein in 100 grams of powder and about 1 percent of carbohydrates. It can be used by advanced exercisers, meaning those with more than 6 months of experience in the gym.

Whey hydrolyzate

Hydrolysis is a preparation technique that involves adding water molecules to protein to break them down into peptides. Whey hydrolyzate is a protein that has been broken down into small peptides and is thus absorbed very quickly, from a few minutes to 30 minutes. The proportion of protein in whey hydrolyzate is from 90 percent to more, and carbohydrates below one percent. It is recommended to be used by advanced exercisers in the strongest mesocycles of training, and in combination with tribulus and creatine with appropriate training and nutrition, the same results as with dianabol (methandrostenolane) are achieved.

When do we use whey protein?

Whey protein is recommended in the morning in the first meal of the day because you are in a state of catabolism due to sleep and you need fast proteins to enter the bloodstream as building material for muscle growth. Another situation is immediately after training, when, due to microtraumas that occur on the muscles during training, you need material for the recovery and growth of muscle tissue. The recommended dose is about 30g per meal of pure protein, which means, depending on the percentage of protein, 30-40 grams of protein powder. For people who take anabolics, the amount per meal ranges up to 60 grams of pure protein.