Protein supplements are the most popular supplements, eagerly chosen by physically active people, including professional athletes from all sports disciplines.
Protein is a building block; it affects muscle mass and strength, their recovery and protection against catabolism – these are facts. However, we do not always know which supplement to choose…
Protein and protein supplements
Protein supplements are most often discussed in the context of physique sports, or, if you prefer, body shaping and increasing muscle mass. Of course, you do not have to be a bodybuilder to take care of your musculature. Everyone would like to enjoy an aesthetic appearance, attractive both to others and to ourselves.
Besides, protein supplements are not only used to build muscle mass. Because of their properties, they can also be successfully used during weight loss / fat reduction, building a strength base, or endurance – in fact in almost every sport discipline.
Their main task is to make up for dietary deficiencies, increase the protein balance and thus support maintaining a positive nitrogen balance, which under normal conditions is not an easy task. It is much harder to get the right amount of protein from the diet than, for example, carbohydrates, which are the main source of energy.
Let's start with the fact that proteins are high-molecular compounds made up of amino acids, whose molecules contain two functional groups, carboxyl and amino. We are able to synthesise some of them on our own, while others must be supplied from outside (from food or supplements). In certain situations, the body shows increased demand for these components. This refers to disease states and physical effort.
They are not only a basic building block, but also take part in tissue production, biological regeneration, metabolism, and protection of the body against threats. When choosing protein supplements, it is worth knowing which one to reach for. Remember, it is not only the amount of protein consumed that matters, but also its type, the time of intake, and the quality of the raw material.
Protein supplements and their types
Protein supplements are basically divided depending on the absorption time of the proteins they contain. The most popular include:
Concentrate (WPC)
Protein supplements in concentrate form are probably the most common choice among physically active people. The proteins contained in it come from milk and are characterised by a fast rate of absorption and digestion. It is characterised by a fairly high biological value (BV = 104).
Concentrate is considered a basic sports supplement that provides substantial amounts of amino acids essential to the body. The protein content in a concentrate usually ranges from 70-85% (the rest consists of carbohydrates, fats and other ingredients). It also usually contains a larger amount of ingredients related to taste. WPC protein supplements contain a relatively large amount of essential amino acids, which reach the sites where they are needed (including muscles) in a short time. Digestion begins after just 30 minutes, with the aim of breaking down proteins into smaller particles (amino acids), which then supply the working muscles. Complete assimilation of the concentrate takes, on average, up to two hours.
For this reason, it is a great option around training or as a dietary supplement when we are unable at a given moment to ensure protein supply.
Isolate (WPI)
Protein supplements in isolate form are also very popular in the sports world. Whey protein isolate is made from the concentrate of these proteins by microfiltration, which makes it possible to preserve fractions that support, among other things, the immune system (e.g. glycomacropeptides).
Due to better quality, and consequently a larger share of essential amino acids, isolates are also more expensive. Unlike WPC, they are more often used during fat reduction / weight loss – mainly because of their lower energy value. On the other hand, the protein content usually ranges from 90-98%. In this case, the share of carbohydrates, fats, flavouring ingredients and other elements is reduced to a minimum.
WPI protein supplements, like WPC, are characterised by a fast rate of absorption and assimilation. The digestion time and total assimilation time are similar, however they are distinguished by a much larger amount of amino acids (including branched-chain amino acids (BCAAs), of particular importance in sport). It is worth mentioning that the biological value (BV) of the isolate is as high as 159.
Protein supplements based on casein, micellar casein
Let's start with the fact that the proteins contained in casein supplements (calcium caseinate, micellar casein) also come from milk. It is a fact that they are characterised by a high content of amino acids, including essential and branched-chain ones. Compared with the others mentioned, it boasts a relatively large amount of glutamine.
The so-called micellar casein is a higher-quality product, containing, among other things, glycomacropeptides beneficial to us. Moreover, micellar casein will be a more digestive-system-friendly option than other protein supplements based on casein proteins.
A characteristic feature of these supplements is the much longer digestion and assimilation time. In the case of the aforementioned micellar casein, this is about coagulation in the stomach, which makes the protein much more resistant to the action of digestive enzymes. The release of amino acids is also delayed.
Interestingly, digestion begins after about 1.5 hours, while complete assimilation takes, on average, up to 7 hours. Due to this, it protects the body against starvation, providing a source of building material during long breaks. Some people gladly use this form at night.
Hydrolysate (WPH)
Protein supplements containing hydrolysed proteins are very often chosen by people who take their physique or sports performance very seriously. They are the best option when it comes to the peri-workout period, as their total assimilation and digestion time is relatively short, and in addition they provide a very large amount of essential and branched-chain amino acids.
Hydrolysate is characterised by the highest protein content in the supplement and the lowest energy value. In this case, unnecessary amounts of fats, carbohydrates and other ingredients have been removed. It is worth noting that there is usually no lactose (milk sugar) here, which causes digestive discomfort in many people.
WPI protein supplements stand out for better purification, improved absorption and a faster rate of amino acid release. The proteins contained in them have undergone preliminary enzymatic processing, where the polypeptide chains were reduced to simpler forms, e.g. dipeptides and tripeptides. The body has a much easier task when it comes to digesting proteins delivered in this form.
In summary…
BV, or biological value, is an indicator that determines the degree and extent to which given proteins can be utilised. In this case, the model protein serving as a kind of reference point is albumin (BV = 100). Nevertheless, it is worth bearing in mind that the body needs variety. Providing it with different types of protein, with different absorption times, may turn out to be a very good idea. The same applies to protein supplements used together with amino acid complexes or, for example, around training with
BCAA.
The right approach to the topic will allow you to maintain the proper protein balance, supplement dietary deficiencies, effectively stimulate anabolism, improve recovery, and protect against excessive degradation of muscle fibres.
