Protein isolate - types, composition, principle of action and best brands

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Protein isolate is a type of sports nutritional supplement that provides the body with almost pure protein. There are different types of protein supplements: isolates, concentrates and hydrolysates.

Protein isolate is the most highly purified form, which contains more than 85-90% (sometimes up to 95%) of protein compounds, lactose (in the case of whey), fats, cholesterol and other components of the primary product are almost completely removed. Isolated proteins are one of the most effective forms for gaining muscle mass, so their use is widespread in sports. The type most often used by athletes is whey protein isolate.

Types of proteins in sports nutrition

Protein is the main building material for muscle fibers and many other organic tissues. It’s not for nothing that life on Earth is called protein. In sports, food supplements are often used to provide additional intake of this essential nutrient to the body.

Proteins have different origins: they are obtained from plants (soybeans, peas), milk, eggs. They differ in their effectiveness, as they have varying degrees of biological value. This indicator indicates how well the protein is absorbed by the body, as well as the amino acid composition and quantitative content of essential amino acids.

Let's look at the different types of proteins, their pros and cons.

Biological value of cocktails

The effectiveness of protein supplements is calculated using the biological value parameter. BC shows how much protein is absorbed by the body after taking the cocktail. If protein isolate obtained from milk is excellent for building muscle mass, then for weight loss you should give preference to products that contain soy vegetable protein. Its BC indicators reach 70%, it provides not only excellent protein digestibility, but also high nutritional value of the product. Herbalife Nutrition Formula 1 shakes are based on soy isolate combined with products obtained from milk processing. This multi-component composition allows you to quickly saturate the body with nutrients. In this case, part of the product will be absorbed in the shortest possible time, while the other will be broken down quite slowly, providing a constant supply of protein. To saturate your body with whey protein, you should give preference to Formula 3. The protein has a neutral taste, so it can be great for preparing your favorite dishes, cocktails and other drinks.

Making Whey Isolate

Whey protein isolate is produced by ultra- or microfiltration of whey, the bulk of which consists of milk sugars (lactose), harmful cholesterol and fats.

Whey is the liquid remaining after milk is curdled and strained. This is a residual product formed during the production of cheeses, cottage cheese, and casein.

Isolating protein from whey is more cost-effective than isolating other types of protein compounds, as the process is quite cheap and simple.

Microfiltered Undenatured Isolate[edit | edit code]

Microfiltered Undenatured Isolate is a form of whey protein with an unchanged (undenatured) structure. This type of whey typically contains more than 90% protein.[4] The microfiltered, undenatured isolate is free of lactose, fat and cholesterol. These substances are separated from the protein during microfiltration at low temperatures. After filtering the whey protein, spray drying is carried out, which also requires low temperature conditions. Although this process is expensive, it produces whey protein of high biological value.

Differences from regular isolates:

• Better absorption and fewer digestive problems
• Increases immunity[5]
• Antioxidant properties[6]

Operating principle

To build muscle fibers, the body requires proteins. These are complex molecular compounds consisting of various amino acids. When proteins enter the body, they are broken down into their constituent molecules. They are then folded into other protein compounds suitable for the construction of tissues. The body can synthesize a number of amino acids on its own, while others are obtained only from the outside. The latter are called essential: they are extremely important for the full course of anabolic processes, but cannot be formed in the body.

Taking isolated protein allows you to get a full range of essential amino acids, including essential ones. This is extremely important for athletes, who in the process of physical activity consume a lot of nutrients, the supply of which must be replenished.

Attention! Heavy metal contaminants have been found in some supplements. Their quantity is small, but such elements have cumulative properties, therefore, with prolonged use, additives can accumulate in the body, having a toxic effect on tissues.

Manufacturers who value their reputation guarantee the quality of their products. For this reason, it is better to purchase products from reputable brands and carefully check the supplements so as not to waste money on counterfeits.

Beneficial properties, possible harm, side effects

Sports supplements are developed and produced in such a way that, when used correctly, they do not cause negative side effects.

Advantages

Whey Protein Isolate Benefits:

• high protein content compared to concentrates;
• During the production process, almost all carbohydrates, fats, and lactose are removed;
• the presence of all essential amino acids, including essential ones;
• rapid and almost complete absorption of protein by the body.

Taking isolated protein is suitable for both weight loss and muscle gain. When cutting, such supplements help burn fat without losing muscle mass and making muscles more prominent. For those looking to lose weight, taking whey protein isolate helps provide the body with essential amino acids while minimizing carbohydrate and fat intake.

A rich and balanced amino acid composition allows you to successfully inhibit catabolic processes during intense physical activity.

Disadvantages and side effects

The disadvantages of isolated proteins include their high price. Since the process of obtaining pure protein is high-tech and requires professional equipment, this is reflected in the cost of the final product.

Another disadvantage is the synthetic additives, sweeteners, and flavors that some manufacturers add to sports nutrition. They are not dangerous in themselves; they are added to the composition to improve the characteristics of the product. However, for some people, certain types of such food additives can cause digestive disorders, increased formation of intestinal gases, and headaches.

Exceeding recommended dosages leads to excess protein intake into the body. This is fraught with problems with the kidneys and liver, and provokes the development of osteoporosis and urolithiasis.

Despite the high content of useful and necessary substances, protein supplements do not provide the body with all the necessary compounds. If a person is overly addicted to sports supplements and does not pay attention to a balanced diet, this can lead to the development of various diseases caused by a deficiency of certain compounds.

Contraindications to the use of whey proteins in any form are kidney and gastrointestinal diseases.

You should not take sports supplements while pregnant and breastfeeding. This diet is also not recommended for people under 18 years of age.

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Protein selection based on desired results

If you can't decide which type of whey protein is best for you, look at the table and choose it based on the goal you want to achieve.

Drug interactions

Protein supplements have almost no interaction with medications, so there are no special restrictions when taken together. When consuming protein isolate, the absorption of some compounds from medications may be reduced. Therefore, medications at prescribed dosages will not be as effective when combined with isolated proteins.

If your doctor has prescribed any medications, be sure to tell him or her about the use of dietary supplements. Most often, experts recommend either stopping taking protein isolate for the period of treatment, or making temporary breaks in taking medications and sports nutrition.

The optimal regimen is to take medications 2 hours before or 4 hours after consuming the supplement.

Protein isolate can significantly reduce the bioavailability of antibiotics, anti-parkinsonism drugs (Levodopa), and bone resorption inhibitors (Alendronate). This is because isolated protein supplements contain calcium. This element actively interacts with active compounds of medications, which significantly affects their quantitative penetration into tissues.

Protein and exercise

It is important to understand that protein itself will have virtually no effect on your figure if you refuse to workout. To burn fat faster, you can do:

• jogging and race walking;
• dancing;
• swimming;
• yoga and pilates.

The basis of your weight loss workouts should be cardio exercises, which will help you burn excess fat faster. They should devote at least half an hour three times a week. However, for faster results, you should train daily. In addition, you can refuse elevators and walk up the stairs, and also make it a rule to walk for 20-30 minutes before going to bed. This is a great way to work off remaining calories, reduce stress levels and normalize sleep.

Admission rules

The supplement is prescribed to be taken in dosages such that for every kilogram of weight there are 1.2-1.5 grams of protein.

It is recommended to consume isolate immediately after training by mixing the powder with any drinking liquid. This enhances the synthesis of protein compounds for building muscle fibers and inhibits catabolism.

People leading an active lifestyle can take isolate in the morning. In this way, you can compensate for the lack of polypeptides that occurs during sleep. During the rest of the day, it is better to get protein compounds from food.

Isolate - dosage and administration regimen

For maximum results, you should schedule your protein supplements throughout the day. In the morning, isolate should be drunk immediately after waking up to reduce the night-time amino acid deficiency, and during the day you should maintain balance by drinking combined protein shakes. The most important thing is to eat after training - in order to start the anabolic process, it is worth taking “fast” whey isolate 20-120 minutes after the end of strength training.

The daily dose for gaining muscle mass varies from 250 to 350 grams for men and from 180 to 300 for women, depending on weight and tendency to be overweight. When drying, the dose is reduced to 130-160 and 100-140 grams, respectively. And to create sculpted muscles, a man needs to consume 180-220 grams of this dietary supplement, and women - 140-200.

Best Isolated Whey Protein Brands

Isolated whey protein is supplied to the market by various well-known sports nutrition manufacturers.

Let's look at the most popular supplements in this category.

• Dymatize Nutrition ISO 100. Contains isolated protein (25 g per 29.2 g serving) and no fat or carbohydrates. The supplement contains the elements potassium, calcium, magnesium, sodium, vitamins A and C.

• RPS Nutrition Whey Isolate 100%. Available in various flavors. Depending on the taste, each serving (30 g) contains from 23 to 27 g of pure protein, 0.1-0.3 g of carbohydrates, 0.3-0.6 g of fat.

• Lactalis Prolacta 95%. This supplement contains 95% purified isolated protein. Carbohydrates no more than 1.2%, fats - maximum 0.4%.

• Syntrax Nectar. One serving (7 g) contains 6 g of pure protein, with no fat or carbohydrates. The supplement contains a complex of essential amino acids, including BCAA (leucine, isoleucine and valine in a 2:1:1 ratio), arginine, glutamine, tryptophan, methionine and others. 7 g of powder also contains 40 mg of sodium and 50 mg of potassium.

• Platinum HydroWhey from Optimum Nutrition. One serving (39 g) contains 30 g of pure isolated protein, 1 g of fat and 2-3 g of carbohydrates (no sugar). The supplement also contains sodium, potassium and calcium, a complex of BCAA amino acids in micronized form.

How to train and lose weight with isolate?

Drinking protein isolate alone and expecting the weight to go away on its own is stupid. You need to work on your body. Working out in the gym is an important part of the weight loss process.

A positive result can be seen if you combine training and taking protein powder. To lose excess weight, you need to determine the main principles:

1. The body must receive physical activity.
2. You need to remove easily digestible carbohydrates from your diet.
3. Food products should be minimal in calories.
4. Calculate protein isolate using the formula 1-1.2 g per 1 kg of body weight.
5. It is advisable to drink protein not only before training, but also before meals, 10-15 g.

Without protein, diet and exercise, excess weight will come off slowly and your muscles will become flabby.