Basic knowledge of Whey Protein

Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. It’s usually sold as a flavored powder, which is added to shakes, meal replacements and protein bars. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly.

How many type of Whey Protein?
There are three primary types of Whey Protein: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). Let’s look at each of these in turn:
– Whey protein concentrate: WPC contains 70 – 80% of protein. It also has lactose and fat. The taste is pretty good.
– Whey protein isolate: WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
– Whey protein hydrolysate: WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.
How can Whey Protein help?
– Whey Protein helps to increase the amount of protein besides regular meals. Proteins are the main building blocks of the human body. They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.
– Proteins are assembled from amino acids, smaller molecules that are linked together like beads on a string. Some amino acids are produced by your body’s cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.
– Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.
What are the effects of Whey Protein on Muscle mass & strength?

Whey Protein is an efficient way to give additional protein to player’s daily meal. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.

Sheffield United’s player is drinking Whey Protein supplement.

For football players, protein should be used right after the match to help the recovery process of muscle.
Therefore, with a tight schedule, the recovery after matches should be done properly & regularly.
Safe dose & side effects:
Whey Protein is considered to be a safe supplement if we follow the recommended dose from the manufacturer. For adult, 0.3 gram of Whey Protein per one kilogram of body mass is the optimal amount to stimulate protein production in muscle.

There is no experimental proof about the side effect of Whey Protein. However, for lactose intolerance people, Whey Protein could bring intestinal problem such as indigestion, heartbum or diarrhea.

To recap, Whey Protein is highly nutrition and is a good source of protein for football players. Nevertheless, it’s just a supplement for increasing training performance & recovery. Thus, players should pay attention to a right balance of nutrients in their meals.

• Trâm Anh/PVF

References:
(1) Salehi A, Gunnerud U, Muhammed SJ, Ostman E, Holst JJ, Björck I, Rorsman P. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. Nutr Metab (Lond). 2012 May 30;9(1):48
(2) Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S
(3) Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.
(4) Moore, D. R., M. J. Robinson, J. L. Fry, J. E. Tang, E. I. Glover, S. B. Wilkinson, T. Prior, M. A. Tarnopolsky and S. M. Phillips (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr 89(1): 161-168.