Whey protein guide: types of protein and their functions –

When talking about whey protein It is nothing new that there are many options on the market. But have you noticed the different types of protein? In addition to the various brands, it is possible to buy a hydrolyzed protein, concentrated or isolated. And how do you know which one best fits your needs?

WHAT IS WHEY PROTEIN FOR?

To understand about the different types of whey protein, we need to remember what, exactly, it is: a food supplement protein produced from whey, which is extracted during the cheese production process.

“It is a protein considered of high biological value because it contains all the essential amino acids that we need to ingest through food”, he explains. Thais BonellyHead of Nutrition at Vitamine-se.

And we already talked about the importance of protein for healthbut it’s always good to remember: they are fundamental to the functioning of our body.

“O whey protein it can help build muscles and bones, improve immunity, control weight, improve skin health, and some studies even show benefits in patients with high blood pressure and diabetes,” he explains.

Supplementation with whey can be beneficial to many people and its use is very versatile – it can be taken with water, in vitamins, shakes and used in cake recipespancakes and sauces.

And here’s a curiosity: did you know that the whey protein Isn’t it just for those who play sports? Yeah, according to the professional, this is a great protein source and can be indicated for people who need a supplement in their diet, regardless of the practice of exercises. “Therefore, sedentary people, the elderly and bedridden individuals can also benefit from this supplementation”, she explains.

THE THREE TYPES OF WHEY PROTEIN

1

WPC: Whey Protein Concentrate

“It was the first kind of whey to be developed”, explains Thais. “It goes through a single filtering process and its protein concentration can vary from 40% to 80%.”

This version of the supplement has a higher amount of carbohydrates, fats and micronutrients that are natural from milk. Among the three versions, it is the one with the slowest absorption and, generally, has the best flavor and cost-effectiveness ratio.

two

WPI: Whey Protein Isolate

“This version goes through a specific filtering process that further isolates the protein part of the milk. Therefore, it is the version with the highest concentration, around 90% protein and very low amounts of fat and carbohydrates, including lactose”, he says.

It is usually more suitable for people who are intolerant or who are on a restricted diet. In addition, WPI also has rapid absorption and, in most cases, has a higher cost.

3

WPH: Hydrolyzed Whey Protein

“WPH goes through a more complex production process since, in addition to filtering, the whey also goes through a hydrolysisthat is, the breakdown of the protein, so that it is absorbed more easily and quickly”, he explains.

Because of this process, this is the most expensive version of whey protein, and is indicated for people who have some kind of digestion difficulty.

HOW DO I KNOW WHICH WHEY IS IDEAL FOR ME?

Having the guidance of a doctor or nutritionist is vital for this process, after all, during the consultation, the professional will be able to understand the needs of each individual and indicate the version that best meets this demand.

“In summary, the hydrolyzed version is indicated for people who experience some type of abdominal discomfort – pain, swelling, cramps, etc. – or who have difficulty digesting proteins”, clarifies Thais. “The isolated version is indicated for lactose intolerant people and for people who are on a restricted diet, mainly in carbohydrates. Finally, the concentrated version is very suitable for adults who need a protein supplement, but who do not have any dietary restrictions.”

When talking about the ideal amount of consumption for each of these types, the values ​​also vary – and, once again, the importance of nutritional indication comes into play.

However, according to some scientific studies, considering gaining and maintaining muscle mass in healthy adults, the protein recommendation can vary from 1.5 to 2.5g of protein per kilogram of body weight per day.

“In general, protein intake ranges from 20g to 35g per meal for healthy adults. Exact guidance can only be done by a nutritionist, taking into account some factors such as: objective, nutritional status, routine, metabolic needs, sex, age, among other factors”, he concludes.