Milk Protein - Everything You Need to Know About a Sports Supplement

Without the right amount of protein entering the body, the pursuit of beautiful and powerful muscles turns into a pointless treadmill. With a deficiency of the main building component, muscle growth cannot be expected. But since the body is not able to independently synthesize "portions" of amino acids in accordance with bodybuilding needs, athletes use sports nutrition. Milk protein is a form of concentrated protein powder. This article is about its features and benefits.

What is milk protein

It is easy for a beginner athlete to get confused in the abundance of protein variations - whey, egg, casein ... Also milk. But it's easy to figure it out. It is enough to understand what tasks a useful supplement solves.

In terms of composition, milk protein is a concentrated protein blend that includes casein and whey proteins. The first accounts for 80% of the mixture, the amount of whey is 20%.

Powder is made from milk. During the production process, fats and carbohydrates are almost completely removed. The dry residue is almost pure protein. Manufacturers remove unnecessary components, keep useful ones. As a result, the athlete receives a concentrated protein - such as is found in whole milk. The powder contains polypeptides and protein fractions:

• lactoferrin;
• lactoperoxidase;
• antioxidants;
• lacto- and immunoglobulins;
• alpha and beta lactose depths, etc.

An athlete does not need to go deep into biochemistry to benefit from milk protein intake. It is important to understand the purpose of the main components:

• casein is responsible for long-term amino acid synthesis - up to 6-8 hours;
• the serum provides the muscles with operational protein feed - the muscles receive building resources within 30-50 minutes after taking the supplement, but the effect of the component does not last long.

The combination of components, different in purpose, solves the most difficult problem. On the one hand, after the consumption of proteins, the athlete's body needs to quickly replenish the lost. On the other hand, it is important to provide muscles with not only a “burning”, but also a “smoldering” protein effect.

The serum almost instantly compensates for the lack of amino acids. Casein is activated later, allowing you not to worry about catabolism for several hours.

© 9dreamstudio - stock.adobe.com

The table shows the amino acid composition of 100 g of the supplement. Essential amino acids are marked with an asterisk.

Forms of production of a sports supplement

Milk protein comes in three different formulations:

• concentrate;
• isolate;
• hydrolyzate.

Concentrate is concentrated, but not the purest option. Includes amino acid fractions and a certain amount of lactose and fats. This is the cheapest form of milk powder. The protein content is 35-85%. Since the range of protein amounts is large, pay attention to the information on the packaging or in the instructions in the online store.

The isolate is much cleaner - the powder contains 90-95% protein fractions. There is almost no lactose and fat here, which makes this option optimal in terms of compensating for the lack of amino acids before and after training. Moreover, the isolate is much more affordable than the next option.

The hydrolyzate is produced by means of hydrolysis - a technology that involves the breakdown of large protein molecules into small components. As a result, the body spends less effort and time digesting protein. The disadvantage of this option is the high price.

Based on the classic price / quality ratio, the optimal solution is milk isolate. With its help, you will effectively fill the amino acid deficiency without burdening your budget.

What effect does

The main purpose of milk protein is to saturate the muscles with elements that ensure muscle growth. An additional function of the supplement is to prevent the breakdown of muscle fibers (catabolism).

In parallel, the protein powder solves other problems:

• increases endurance;
• accelerates post-workout recovery;
• supports physical performance;
• dulls the feeling of hunger.

The totality of the tasks solved by the sports supplement allows not only bodybuilders and other representatives of strength sports to benefit from it. Women who want to get rid of body fat and tone their muscles will also notice the effect of taking “milk”. And that's not all. The use of proteins (not only of milk origin) has a beneficial effect on the skin. Amino acids nourish the skin, repair it after damage and stimulate the growth of young cells.

© starsstudio - stock.adobe.com

Benefit and harm

For those who have read up to this point, the benefits of the combination of whey and casein are already obvious. But every coin has a second side.

By taking the supplement in a reasonable amount, you don't have to worry about side effects. The latter can arise only in case of individual intolerance. Problems are expressed in intestinal upset and similar phenomena.

When it comes to excessive protein intake, there is no 100% proven negative effect of “overdose”. There is evidence that points to potential problems. An excess amount of protein can adversely affect various body systems - cardiovascular, bone, excretory.

And although the evidence not in favor of excess protein in the body is contradictory, it is better not to risk it. Take supplements in a reasonable amount, and the effect will only be positive. To be safe, consult a qualified doctor before taking.

How to take protein

Milk protein is essential:

• during mass collection;
• during the drying period;
• with a decrease in fat reserves (relevant not only for bodybuilders).

The best option is to take isolates or hydrolysates 1-3 times a day. Due to the peculiarities of the combination of "fast" and "slow" proteins, protein is recommended to be consumed before and / or after training, before bedtime and between meals.

Immediately after training, serum is most relevant with its ability to quickly replenish protein losses. Before going to bed, casein comes into play - it will save the muscles from nocturnal catabolism. The same casein effect is extremely useful when there is no way to eat on time according to a bodybuilding schedule.

Watch the video: How does Creatine work? Axis Labs (November 2024).