Taking up increased physical activity in the form of strength training is associated with the need to provide the body with all the necessary ingredients supporting the development and regeneration of tissues. For this purpose, not only a proper diet is important, but also proper supplementation.
Why is it worth using protein supplementation?
Many people striving to build muscle mass are not able to provide the right amount of protein with food, so the training plan should include supplementation with nutrients. Protein is the most important element in shaping the figure and building muscle mass. Anyone who cares about the rapid development of muscles should ensure an adequate supply of protein, bearing in mind that physical activity significantly increases the need for this nutrient.
Types of protein supplements
There are many protein supplements available on the sports nutrition market that differ in form, taste, protein content and the source of its origin. There are plant-based protein supplements, but animal protein-based protein supplements for bodybuilding are more popular, including WPC, WPI and WPH supplements.
WPC
WPC, or Whey Protein Concentrate, is a protein concentrate obtained from whey – a dairy product of animal origin – by means of micro- and ultrafiltration. The composition of WPC contains 85% protein, including many exogenous amino acids. The remaining 15% of the product are sugars, fats and aromas, which determine its high taste qualities. WPC is characterized by good solubility and a relatively low price, which significantly contributes to its popularity.
How to use WPC?
WPC is characterized by a long absorption time from two to even four hours. For this reason, it is not suitable as a protein for post-training use, and its supplementation is best carried out during the day between meals and before the planned training.
When is WPC recommended?
The use of WPC supplement is recommended primarily to people training in an amateur manner and people who are just starting protein supplementation. It is perfect for supplementing dietary deficiencies, and thanks to the high content of exogenous amino acids, it supports the regeneration and reconstruction of the body after exercise. The use of WPC supplements allows you to protect muscles during reduction and supports their expansion in the process of mass development. People suffering from lactose intolerance should refrain from taking WPC.
WPI
WPI, or Whey Protein Isolate, are protein products that are whey protein isolates obtained by cross-flow microfiltration. They contain 95% protein and are characterized by a higher content of essential amino acids than WPC nutrients. Fats and sugars constitute less than 3% of the content of WPI preparations, which contributes to their rapid absorption.
How to use WPI?
Due to the composition enabling quick absorption, which takes place within an hour of taking the supplement, WPI is perfectly suited for use after training.
When is WPI recommended?
Protein isolate is a supplement intended primarily for people who want to build muscle mass. Due to the high content of metabolism accelerating protein, WPI can also be successfully used by people who want to reduce body fat. Supplements from this group also improve the body’s immunity, strengthening the immune system. Due to the low sugar content, WPI supplements can be successfully used by people with lactose intolerance.
WPH
WPH, or Whey Protein Hydrolyzate, are proteins obtained as a result of the hydrolysis of long peptides. They are extremely easily digestible and are absorbed almost immediately after consuming. Protein supplements from the WPH group contain as much as 100% protein and are characterized by excellent solubility.
How to use WPH?
Protein supplements from the WPH group cause high insulin bursts and accelerate the regeneration process after exercise. Due to these properties, it is best to use them in the peri-training period – before and after training.
When is it recommended to use WPH?
The use of WPH supplements is recommended for people with advanced training and experience in supplementing with preparations for athletes. WPH works well both in the development of muscle tissue and the reduction of body fat. Supplements from this group of WPH can be easily used by people with lactose intolerance.