Hydrolyzed Whey

Hydrolyzed whey protein, or hydrolyzed whey protein, is a form of whey protein that has been partially predigested by enzymes to break it down into smaller peptides, making it easier and faster for the body to absorb . This protein is popular among athletes, especially those who practice bodybuilding or endurance sports.

What is hydrolyzed whey?

Whey hydrolysate , also known as hydrolyzed whey protein , is a highly absorbable protein powder. During the manufacturing process, lactose (the sugar found in milk) is removed, making this product ideal for athletes with lactose intolerance . This protein has been "pre-digested" by splitting its protein chains into smaller peptides: this facilitates digestion while providing exceptional absorption and assimilation by the body. By consuming this form of whey, the amino acids become immediately available to the muscles, improving athletic performance. Its bioavailability is higher than that of otherprotein powders , an advantage that comes directly from the hydrolysis process . Hydrolyzed whey has several benefits for athletes, but it is important to note that these are optimized as part of a proper training program and balanced overall nutrition . As with any supplement, the use of hydrolyzed whey should be considered a supplement to a balanced diet, not a substitute.

Athletes: what are the benefits of hydrolyzed whey protein?

Fast absorption

Hydrolyzed whey protein is pre-digested into peptides, meaning that these proteins are already partially broken down into shorter amino acid chains . This pre-digestion facilitates faster absorption by the digestive system. Unlike other forms of protein (which must be broken down by digestive enzymes), hydrolyzed whey protein passes quickly into the bloodstream, allowing the amino acids to reach the muscles more quickly. For athletes, this means that essential amino acids, particularly BCAAs (branched-chain amino acids like leucine), can be available almost immediately after training for muscle repair and building . This makes it possible to maximize the anabolic window , which is the period after training when muscles are particularly receptive to protein synthesis.

Increased muscle protein synthesis

One of the key amino acids in hydrolyzed whey is leucine , which is known to be a potent stimulator of the mTOR (mammalian target of rapamycin) pathway. It is essential for muscle protein synthesis. By activating this pathway, hydrolyzed whey promotes muscle building after training (1). This is because increased protein synthesis means better repair of muscle fibers damaged during exercise, which can lead to greater gains in strength and muscle mass over the long term.

Reduced muscle soreness and better recovery

Hydrolyzed whey protein can help reduce recovery time due to its rapid absorption and ability to quickly deliver amino acids to the muscles. This can reduce muscle microtrauma caused by intense exercise, which decreases delayed onset muscle soreness (DOMS) and allows for faster recovery. For athletes, this translates into the ability to return to training sooner and maintain a high training volume , which is crucial for continued performance improvement (2).

Improved digestive tolerance

Hydrolyzed whey, due to its predigested form, is often better tolerated by people who have digestive issues with traditional whey proteins. The shorter peptides are easier to digest, which can reduce gastrointestinal issues such as bloating, gas, or discomfort. Hydrolysis can also reduce the presence of some potential allergenic compounds in traditional whey , such as intact whey proteins that can trigger allergic responses.

Hydrolyzed whey or whey isolate: which to choose?

Each sporting objective has its whey

At first glance, these two protein supplements have several similarities: they are high in protein while being low in carbohydrates and fats, they offer high quality and they are lactose-free. However, hydrolyzed whey stands out thanks to its easy digestion and rapid assimilation. This benefit comes from the hydrolysis step, during which the protein is broken down into small fragments called peptides. This "pre-digestion" process is particularly beneficial for minimizing digestive problems. If you are looking for a high-quality protein that offers excellent value for money (whether for a cutting or mass gaining phase), whey isolate is an excellent option. On the other hand, if your priority is to obtain a lactose-free protein with optimal assimilation and digestion, hydrolyzed whey is preferable.

Other options

In addition to whey isolate and hydrolyzed whey, there are other types of protein powder that might also meet your specific needs:

• Whey concentrate : less pure than isolate or hydrolyzed because it contains more lactose, lipids and carbohydrates, whey concentrate nevertheless offers a good protein profile at a generally more affordable price.
• Clear whey : This version of clear whey is processed differently to obtain a clearer and less creamy solution after mixing.
• Vegan whey : a plant-based alternative to whey protein, vegan whey is typically derived from sources like pea, rice, or hemp.
• Casein : Unlike whey, casein is a slow-digesting protein, often consumed before bed to provide a gradual release of amino acids during sleep.

Each of these supplements has its benefits depending on your personal goals, nutritional needs, budget, and tolerance to the different components (3). It is therefore important to choose the product that best suits your profile and your expectations in terms of sports nutrition !

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/25757896/

(2) https://pubmed.ncbi.nlm.nih.gov/29106812/

(3) https://pubmed.ncbi.nlm.nih.gov/31480653/