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FREQUENTLY ASKED QUESTIONS (FAQ) What is protein? Protein is a nutrient made up of amino acids. There are two types of amino acids: - Non-essential amino acids: Can usually be synthesized by the body through the foods we consume. - Essential amino acids: Must be obtained through our diet. - Non-essential amino acids: What does protein do for the body? - Repairing body cells - Building and repairing muscle and bones - Providing a source of energy - Regulating many important metabolic processes in the body What is whey protein? Are all whey proteins the same? The composition of whey protein products vary based on several factors: - The source of the dairy product - The method of production - The type of cheese being produced - Individual manufacturer specifications What are the individual components found in whey protein? Whey protein is a high quality complete protein that contains all of the essential amino acids your body requires each day. There are several different methods used to evaluate the quality of a protein, and with each method, whey protein proves to be an excellent source! The individual components of whey proteins include: - Beta-Lactoglobulin - Alpha-lactalbumin - Immunoglobulins - Bovine Serum Albumin (BSA) - Glycomacropeptide (GMP) - Lactoferrin - Lactoperoxidase - Lysozyme How does whey protein compare to other sources of protein? Whey protein is a high quality complete protein that contains all of the essential amino acids your body requires each day. There are several different methods used to evaluate the quality of a protein, and with each method, whey protein proves to be an excellent source! Different methods of evaluating protein quality: - Protein Digestibility Corrected Amino Acid Score (PDCAAS). This is the US Department of Agriculture’s officially approved method of scoring protein quality. The maximum score allowed for reporting purposes is 1.0. Whey proteins have a score of 1.14! - Protein Efficiency Ratio (PER). A rating based on the evaluation of the growth of animals that consume a fixed amount of dietary protein from a single source. The PER for whey proteins is 3.2, making it one of the highest single source proteins available. - Biological Value (BV). This is another measure of protein quality, measuring the amount of protein that is retained from the absorbed protein for maintenance and growth in the body. Biological Value measures the fraction of nitrogen in the diet that remains after the nitrogen losses in the waste products have been subtracted. Whey proteins have a BV of 100, which is a higher score than casein (milk protein), soy protein, beef, and wheat gluten. Will whey protein help me lose weight? Whey protein is low in fat and is used successfully in many diet programs. Studies have found whey protein promotes fat loss, while helping to maintain lean muscle mass. Increasing muscle is a very effective way to maintain weight loss. Components in whey protein also help promote satiety by increasing the level of CCK (an appetite-suppressing hormone) in the GI tract. Calories do count so be sure to match your protein intake to your weight and activity level. Substituting whey protein for other protein sources may also be a good way to jump-start your weight management program. I am lactose intolerant. Should I avoid whey protein? Whey protein isolate contains between 90-97% pure protein and little to no lactose. In most situations it is very easy to digest, even for people with lactose intolerance. Since whey protein products vary in composition, please check the ingredient label to make sure you are getting pure whey protein isolate. How much fat and cholesterol are contained in whey protein? Most whey protein isolates contain little to no fat or cholesterol and are recommended for low fat and low cholesterol diets. Whey protein concentrates contain very small amounts of fat and cholesterol. This information should be listed on the ingredient label. Are there any side effects to taking whey protein? There are no documented side effects to whey protein, provided that you do not have an allergy to dairy proteins or are lactose intolerant. If you have a dairy protein allergy please consult your physician before taking whey protein. If you are lactose intolerant, choose a whey protein isolate containing little to no amounts of lactose. Is whey protein safe for pregnant women and children? Whey protein is an acceptable protein source for healthy pregnant women and children provided they are not allergic to dairy proteins. In fact, the second most abundant component in whey protein, alpha-lactalbumin, is one of the main whey proteins in human breast milk. Also, infant formulas, including those for premature infants, often include whey protein. If you are pregnant, please check with your physician to be certain that whey protein is right for you. Is whey protein easy to digest? Yes, whey protein is highly soluble and very easy to digest. This is one of the reasons it is commonly used in infant formula and protein supplements for medical use. Although if a person has a lactose intolerance, they should select a whey protein isolate which contains little to no lactose. What is the difference between whey protein isolate and whey protein concentrate? Whey protein isolate is the purest form of whey protein and contains 90% to 95% protein. It contains little to no fat or lactose. Whey protein concentrate is available in a number of different forms based on the protein content, which can range from 35% to 89%. It contains some lactose, fat and minerals. As the protein percentage increases, the amount of lactose decreases. Whey protein concentrate with an 80% protein content is most commonly available as a protein powder supplement. 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Supplement dünyasında en popüler besin takviyesi protein tozudur. Bildiğimiz üzere en popüler protein tozu çeşiti whey protein ve kazein protein dir. Her ikisininde yapım aşamasında süt rol oynarken herkesin merak ettiği soru, biri diğerinden daha iyi mi ? Açıkcası ikisininde kendine özgü performans arttırmada rolü var. Bu makalede, her iki protein çeşitinin artılarını ve eksilerini inceleyip, hangi durumda whey protein hangi durumda kazein protein kullanılmasını gerektiğini sizlere anlatacağız. Whey ve Kazein Emilim Hızı Whey protein tozu hızlı sindirilirken, kazein ise yavaş sindirilme sahiptir. Daha fazla ayrıntıya girmek gerekirse kazein protein amino asit seviyelerini yavaş ve uzun süreli vücuda salgılarken whey proteinde ise hızlı ve kısa süreli vücuda salgılanır. Bunun sonucunda sporcuların birçoğu whey proteini antrenmandan sonra alır. Whey protein hızlı emilimi sayesinde protein sentezini başlatırken, kazein protein ise yavaş emili ile kas yıkımını önemli oranda azaltır. Kazein ise vücudun uzun süre aç kaldığı zamanlarda (uyku süreci) kullanılır ve böylece vücudunuza düzenli olarak amino asit salgılanır. Bunlardan bahsettikten sonra, yapılan araştırmalara baktığımızda bu iki protein çeşiti aynı anda içmek birini içmekten daha etkili. Bunun sebebi kazeinin ve wheyin içinde bulunan amino asitlerin etkileşime geçerek protein sentezini daha fazla arttırmasıdır. Ayrıca spordan sonra whey protein tozunu kullanıyorsanız, 1 saat içinde protein miktari yüksek ve aynı zamanda biyolojik değeri yüksek yemekler yemelisiniz. Böylece amino asit akışı daha da uzun süre devam edecektir. Whey ve Kazeinin Amino Asit Profili Dikkat edilmesi gereken bir faktörde whey ve kazeinin amino asit profiline bakmaktadır. Her ikiside biyolojik değeri iyi olsada whey daha çok lösin amino asitine sahip olduğu için kas hacmini arttırmada daha önemlidir. Bunun nedeni lösinin kas protein sentezini başlatan en önemli amino asit olmasıdır. Aşağıdaki yer alan biyolojik değer ve amino asit skorunda yiyecek ve besin takviyelerini karşılaştırabilirsiniz. Whey Protein / Biyolojik Değer 104-120 / Amino Asit Skoru 1.00 Tam Yumurta / Biyolojik Değer 100 / Amino Asit Skoru 1.00 Kazein / Biyolojik Değer 71 / Amino Asit Skoru 1.00 Whey mi yoksa Kazein mi Kullanmalıyım ? Sporcuların aklında oluşan en önemli soru bu iki protein çeşitinden hangisinin kullanılması gerektiğidir. Her iki proteininde kendine göre avantajları ve kullanımı ile ilgili farklıları var. Benim düşünceme göre her ikisinide içeren bir protein tozu kullanmanızdır. (kompleks protein) Ayrıca yediğimiz yiyeceklerde protein emilim hızını etkilemektedir. Sizler whey protein içtikten sonra lifli yiyecekler veya yağlı bir şeyler tükettiğinizde emilim hızı yavaşlar. Bunun için whey proteini tükettiğimizde beraberinde birşey yememek daha iyi olur. Diğer sporcu besinlerine bakıp satın almak isterseniz www.besinstore.com adresini ziyaret edebilirsiniz.