WPI vs WPC
What Is the Difference Between WPI and WPC?
Whey Protein concentrate
In whey protein concentrate, the percentage of protein for a serving is up to 89%. The lower the percentage, the lower the quality of the powder. Most powders on the market come in a concentration of 70-89%. These are the more common, tastier and more economical powders for most trainees.
Concentrated whey protein can contain up to 8% lactose, so people who are sensitive to lactose (and there are quite a few) may experience indigestion following taking these powders.
Whey protein isolate
Whey protein isolate (WPIs), whose name was born from the desire to isolate the protein from the other components. The higher the percentage of protein for a serving - 90% or more, the more isolated the protein.
The maximum that can be reached in protein powders is up to 96% protein. The powders usually do not contain carbohydrates and fat but do contain little water and minerals, and therefore do not reach a concentration of 100% protein. The price of isolated protein tends to be more expensive following a more complex production process that requires protein isolation and the use of more advanced technologies. The presence of lactose is small making this type more favorable for people with lactose intolerance problems.
Considerations in choosing a protein powder?
The biological value of the protein - Supplement companies generally tend to make comparisons of biological value. This value measures the degree of assimilation of the protein. The higher the value, the better it is absorbed by the body and used for our needs.
Presence of BCAAs - The enzyme needed to break down branched chain amino acids (BCAAs) is not found in the liver. Due to this branched-chain amino acids (valine, leucine and isolaucine) pass through the liver without breaking down and come with the bloodstream to the muscle, where they are used to build the protein.
Absorption rate - how fast the protein will be broken down and there will be a passage of amino acids into the bloodstream to be used to build muscle. The closer we are to the time of exercise, the more protein we will want with a higher absorption rate. On the other hand, before going to bed we prefer to consume protein that will stay longer in the bloodstream, that is, has a slower absorption.
What is the best type of protein for athletes?
Common sense and science also believe that our bodies need to be taken care of around the clock. The body works during training, after it and also during sleep.
Each type of protein has its clear advantages, but at the same time there are disadvantages. Therefore, it is very possible that mixed consumption of all types of protein is the best solution for trainees. For, they will get all the essential values, will not overdo the consumption of one type of protein and thus will reduce side effects.
A study examining a mixture of milk and soy proteins found that such a mixture may prolong the presence of amino acids in the blood and speed up the process of building muscle proteins. That is, the whole exceeded the sum of its parts.
Another seal that combining different proteins may be the appropriate nutritional solution was given in a study that compared separate consumption of whey protein versus combined consumption of whey and soy mixture after resistance training. The combination of proteins was expressed in the presence of amino acids in the blood for a longer time and helped in increased muscle building.
Whey protein is very rich in the amino acid 'leucine', whose increase in blood flow is the fastest, compared to other amino acids, and is very much linked to the building of protein in muscle. Therefore, we would like it at high values close to the training time.
The increase in leucine is rapid, but so is its decrease, so soy protein will fill in the gaps and may even help strengthen the immune system. We did not miss the casein either; During the night the nitrogen balance is generally negative, meaning there is more protein breakdown than construction. Consumption of casein protein before bed may skew the balance to positive values and help in significantly improving protein synthesis at night.
The combination of different types of protein will ensure an increased presence of amino acids in the bloodstream resulting in a consistent buildup of protein in the muscle.
Using powder may save us calories .
Protein intake through food is ideal. At the same time protein foods will provide a lot of extra calories from fat (in animal foods) or carbohydrates (in plant foods).
"Concentrated" or "isolated " whey protein powder, or concentrated or isolated casein protein powder, dilutes these calories, allowing us to control the final meal mix. For example, if we consume 20 grams of protein, we will get about 100 calories, chicken play about 120 calories, tuna about 180, cottage cheese, tofu and lentils over 200 calories, bread 390 calories and quinoa 615 calories .
Protein contributes to a feeling of satiety.
Protein is the ultimate coefficient of satiety and weight loss! Contrary to the myth of profit among many, who are sure that it is precisely the carbohydrate that satisfies the dish. The amino acids in the protein report to the brain that there is abundance. In addition, they affect the intestinal hormones that control the level of sugar, and the brain "feels" full. Of all the proteins, whey protein and casein protein (which are not milk proteins) are the most satisfying and are therefore recommended in the weight loss diet. In addition, protein digestion requires a greater energy investment than carbohydrate or fat (known as the "thermal effect of food"). During protein digestion about 30% of the calories are invested in breaking down and transporting in the blood compared to 3-10% of the calories in digesting carbohydrates and fat, so digesting protein "wastes" calories.
Increasing protein during a low calorie diet serves as a protective wall for our muscle.
Adequate intake of protein actually protects the muscle, and slows down its breakdown process that occurs when we are on a weight loss diet. Therefore, in a weight loss diet it is recommended to increase protein intake. Powders are a relatively concentrated and low-calorie solution, which helps maintain muscle, even when we are limiting our caloric intake. Studies have shown that doses in excess of 2 grams of protein per kilogram of body were effective for selective weight loss and better maintenance of muscle mass during toning. In consuming such high amounts of protein from food it is difficult to stay on low caloric values.
Which Whey protein should I buy?It would be easy to assume that whey protein isolate and hydrolysate are far superior to simple whey concentrate. But the fact is, long-term studies have yet to show that one form of protein powder is superior for muscle growth and tissue repair compared to the others, so pick the one that best fits your lifestyle and budget.
If you're after the best-tasting protein or are on a tight budget, sticking with a whey protein concentrate makes sense. The extra carbohydrates and fat in a concentrate provide creamy milk flavor (and it's still far from a high-carbohydrate protein).
On the other hand, if you are dieting down or counting your carbohydrates, a whey protein isolate is a popular option. If you have a mild intolerance to lactose, or suffer from GI problems every time you have a protein shake, you may want to try a whey protein isolate (which contains less lactose), whey protein hydrolysate or vegan base protein powder.
