5 claves para elegir una buena whey protein
TIP 1 – Lista de ingredientes: Buscá que diga proteína SOLA, que no tenga agregado de creatina, taurina, glutamina u otros suplementos combinados. En general, se añaden para alterar el % de proteína en el análisis. Aquí les dejo un video en el cual determiné el contenido de proteína real en un par de suplementos en los laboratorios de UADE.
TIP 2 – Porcentaje de Leucina: Optá siempre por los productos que tengan el aminograma visible. Y revisa que la cantidad de leucina sea aproximadamente el 10% de la cantidad de proteína.
Ejemplo: Si tiene 30 g de proteína por medida (scoop), tiene que tener alrededor de 3000 mg o 3 g de leucina.
TIP 3 – Relación de Aminoácidos: Las cantidades de aminoácidos se deberían mantener constantes, les dejo unas referencias. Aproximadamente la leucina es el 10% del peso de la proteína, la glutamina el 17% y la glicina el 2%.
Ejemplo: Si una whey protein presenta 30 gramos de proteína por medida, por más que tenga 3 g de leucina (que estaría ok) si tiene 8000 mg (8g) de glutamina algo anda mal… debería haber alrededor de 5000mg (5 g). Lo mismo si tiene 2000 mg (2g) de glicina en 30 gramos de proteína, cuando debería de tener más o menos 600 mg (0,6 g).
Puedes deslizar la tabla hacia la derecha para ver más.
| Aminoácido | Porcentaje en Whey | En 100g de PROTEÍNA | En 30g de PROTEÍNA | En 25g de PROTEÍNA |
|---|---|---|---|---|
| Leucina | ∼10 g | ∼3000 mg (3,0 g) | ∼2500 mg (2,50 g) | |
| Glutamina | ∼17 g | ∼5000 mg (5,0 g) | ∼4250 mg (4,25 g) | |
| Glicina | ∼2,0 g | ∼600 mg (0,6 g) | ∼500 mg (0,50 g) |
TIP 4 – Relación Proteína/Hidratos: Una whey protein concentrada al 80% tiene como mucho un 8% de carbohidratos. Entonces tenes que dividir la cantidad de proteína del scoop por la cantidad de carbohidratos, si te da menor a 10, es probable que no sea una al 80%. Ya que, en la industria, así tenga 35, 40, 50% de proteína se llama whey protein o WPC (whey protein concentrate).
| Proteína | 80,0%-82,0% |
| Lactosa | 4,0%-8,0% |
| Grasas | 4,0 % - 8,0 % |
| Cenizas | 3,0 % - 4,0 % |
| Humedad | 3,5%-4,5 % |
TIP 5 – Tamaño de la medida (scoop): La diferencia de peso entre la medida (el scoop) y la cantidad de proteína que tiene la medida, no debe ser muy grande.
Ejemplo: Tenes dos marcas de suplementos de proteína que en la tabla presentan 25g de proteína por medida, pero en una el tamaño de la medida es de 40g y en otra de 30g. Claramente la de 30g es una proteína más pura.
Para más información sobre como determinar si una whey protein es buena, completa seguime en instagram y mira mi serie de 4 videos “La guia definitiva para elegir la mejor whey protein”
Saludos,
Crok.
Muy buena información.
Gracias Gustavo! En mi canal de youtube y en mi cuenta de instagram @agustincrok tengo mucha más información sobre proteínas y suplementos! Cualquier consulta, aquí estoy!
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