What is Whey Protein?

• Whey Concentrate has a protein content of 34-89% and it has a pleasant flavour. It is obtained by the so-called ultra-filtration technology, which reduces the lactose content and increase the protein and fat content.
• Whey Isolate is the purest form of Whey Protein and it is considered to be the whey protein with the highest quality on the market. It is obtained by two different methods. The microfiltration ensures that the high-quality protein components are well preserved – the protein content is about 90%. Ion exchange produces a protein content of even 95%. However in this process a few types of proteins are lost. The Whey Isolate is particularly suitable for people lactose intolerance as it does not contain lactose.
• Whey Hydrolysate does not use whey as raw material but Whey Isolate or Whey concentrate. By splitting enzymes into smaller segments – also called peptides – a Whey Protein is produced, which can be particularly well absorbed and processed. Such a Whey Protein tastes slightly bitter, but it can be better tolerated and it usually has no loss of quality.
  
  Whey Protein as sports nutrition
  Whey Protein is an anabolic protein and it promotes the rapid build up of protein in the body. Thus it is very well suited to grow muscles, as protein is the building block for muscles. Furthermore Whey Protein has a very high biological value therefore it can be absorbed optimally by the body. Whey Protein consists of all important amino acids like Glutamine and BCAAs for growing muscle. Especially the high content of BCAAs is important for athletes. A deficiency in BCAAs can lead to premature fatigue. Hence the body needs to be supplied adequately with BCAAs during and after training. Doing so enables an accelerated muscle recovery.
  
  Whey Protein is best taken – e.g. as a shake – before and after working out, in order to supply your muscles optimally with energy. Due to Whey Protein being easily digested and absorbed quickly by the body, one neither gets bloating nor even indigestion.
  
  

  10 Protein tips

  
  Protein is essential for every athlete who wants to grow muscle. Without proteins neither new cells can be build nor can enzymes and hormones be formed. The protein intake of bodybuilders can vary between 1,5- 3g per kilogram body weight per day. How much protein do I need and what is right for me? Here are 10 protein tips for you:
  1. Your protein requirement
  The protein intake varies depending on body weight and intensity of your workout. Amateur athletes require 0.8-1g of proteins per kilogram body weight whereas endurance athletes already require 1.5g of proteins per kilogram body weight. Strength athletes require even 2g of proteins per kilogram body weight.
  
  2. Use of food proteins
  Take advantage from proteins from your daily diet. Especially lean meats like chicken, turkey or beef are good protein sources and are useful to build muscles. Within a definition phase, low fat meats like chicken, turkey or tuna should be preferred. E.g.gs and cheese supply lots of proteins. If time is an issue for you but you still want to ensure a regular protein intake, a supplementation with protein powder is recommended.
  
  3. Complement your protein intake
  There are several types of proteins with which you can increase your protein intake. Whey (e.g. Extreme Whey Deluxe) is a very fast protein with an extremely high content of Glutamine and BCAAs. It is particularly recommended after working out, as the amino acids are absorbed by the body very fast. Many athletes prefer Whey in their definition phase, because it is low in fat and carbohydrates. Milk protein (e.g. 100% Casein or Power Protein 90) is absorbed more slowly by the body. It is recommended to take it especially in the evenings, because it provides the body with amino acids over a longer period of time. It makes also a good meal replacement while dieting as it saturates well. Soy protein (e.g. Soy Shake) is a high quality, vegetable protein with a gut biological value. It is free from Lactose, Gluten und Cholesterol and it contains a high amount of Arginine. Egg protein (e.g. 100% Egg Amino) is an ideal protein for competition and it is recommended to be taken especially in the definition phase, since it does not cause water retention under the skin. It also causes the muscles to get harder and more defined.
  
  4. The value of proteins
  Different types of protein have different values. These indicate how much of the food protein can be converted into endogenous Proteins. A Whey Concentrate has a Protein content of 75-85%. A Whey Isolate has a Protein content of 90-95%. Combined protein components like Whey, Milk and Egg can achieve a high biological value.
  
  5. Take in proteins distributed throughout the day
  Provide your body throughout the day with amino acids. In order to do it is recommended to spread 5-6 meals over the course of a day. If you weigh 80kg, for example, and you have e requirement of 120g, you need to take in 20g Proteins per meal.
  
  6. A fast protein after working out
  Up to two hours after exercise, the body is most receptive for nutrients. This time frame is also called anabolic window. It is essential to provide the body with nutrients within this time. Otherwise Protein degradation takes place in the muscles if the body loses energy through training and if it is not replenished. In order to prevent this process one should take Whey protein (e.g. Extreme Whey Deluxe). It is particularly fast absorbed and provides a high content of Glutamine and BCAAs.
  
  7. A slow protein before sleeping
  A slow milk protein can supply the body with amino acids throughout the night. Especially when it is not possible to eat regularly, Milk protein (e.g. 100% Casein or Power Protein 90) can prevent the breakdown of muscle protein.
  
  8. Amino acids while high exertion
  Amino acids give you strength and prevent the breakdown of muscles while working out and after your training. They accelerate the regeneration of cells and help build muscle. Best take BCAA`s, (Leucine, Valine und Isoleucine), amino acids which the muscle absorbs quickly and therefore speed up muscle growth and regeneration.
  
  9. Preferred proteins with a high content of Glutamine
  L-Glutamine is another amino acid essential for the regeneration. L-Glutamine is one of the nitrogen-richest amino acids which accelerate repair processes, which prevents muscle acidosis and delays muscle fatigue. Hence one should prefer taking Proteins with a high content of Glutamine like the Extreme Whey Deluxe or one should take additionally products like 100% Pure Glutamine.
  
  10. Drink plenty
  The higher the physical strain and the more Proteins are taken, the higher the fluid intake should be. Fluid intake promotes the excretion of excess nitrogen. The body needs at least 1g of water per kilocalorie of energy consumption (3000kcal per day require at least 3l of fluid). On top you have to consider loss of fluid through sweat. You also have to balance a high intake of carbohydrates with an increased intake of fluid, since 1g of carbohydrates bind 3g of water.