Is Micellar Whey Good? What It Is and How It's Taken
When it comes to improving your definition and gaining muscle, as important as training intensity is taking care of the nutritional part. It is not enough just to go to the gym every day and lift ever greater loads; it is necessary first of all to provide the muscles with the necessary nutrients so that they can grow in accordance with their pre-set goals.
And no other nutrient is as important to knitters as proteins. Source of amino acids that will be used for the growth of muscle fibers, proteins are indispensable in day to day and should be of high biological value and rapid absorption.
One of the proteins that best fits these prerequisites is whey protein, or whey protein. Endowed with all the essential amino acids and with an extremely fast absorption, the protein is fundamental for those who are looking for to increase the musculature and to avoid the catabolism.
But, as we'll see next, in addition to the traditional whey for sale in sports supply stores, it is also possible to find whey micellar, a type of product that has gradually gained the attention of bodybuilders. Is whey micellar good anyway? What is this different kind of supplement for?
Find out more about whey micellar and find out if it really pays to invest in the supplement that combines two different types of milk proteins.
Types of Whey Protein
By-product of cheese production, whey protein can be found in various formulations, according to the content and type of proteins. Main types of whey for sale:
1. Whey Protein Concentrate
It is the most consumed type of whey in the world thanks to its cost x benefit. With up to 89% protein content, it is a supplement that provides fast-absorbing proteins and also more fats and carbohydrates.
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2. Whey Protein Isolate
With more than 90% protein in its composition, it is the form of whey with lower carbohydrate content (almost zero) and with an optimum concentration of amino acids. Although it is a purer product than whey concentrate, the isolate is also much more expensive, which can hamper its daily consumption.
3. Whey Protein Hydrolyzate
Also priced higher than the main whey supplements on the market, this type of protein is distinguished by its high digestibility and rapid absorption.
4. Whey Protein Micellar
Like other types of whey, whey micellar has a high concentration of BCAAs (isoleucine, leucine and valine), which are highly anabolic amino acids.
Unlike other supplements, however, whey micellar undergoes a specialized process that increases the absorption time of the amino acids, making it an intermediate product between conventional whey and casein, the milk protein that is characterized by an absorption extremely slow.
But what exactly is Wheeler Micellar?
Whey protein has become the best-selling sports supplement in the world thanks not only to the quality of its protein, but also to its absorption rate.
Although natural protein sources (such as red meat, for example) have been used for decades as a source of nutrients for muscle growth, the long time of protein digestion and absorption is a problem when amino acids are needed in a short time to catabolism and stimulate protein synthesis.
For this reason, the emergence of whey has revolutionized the world of bodybuilding, since its short time of absorption is synonymous with less muscular catabolism and more hypertrophy.
Despite this, however, precisely because it has a very fast digestion, whey protein has a lower efficacy than the slow absorption proteins in the fight against catabolism, because shortly after its assimilation the body again runs out of amino acids necessary for protein synthesis.
One way to avoid this problem and to have amino acids available for a longer time is to combine this fast-absorbing protein with a slowly digested amino acid source. That is, take micellar casein (or also albumin) and whey in the form of two isolated supplements.
In order to facilitate this process, however, some manufacturers decided to develop a product to bring together the high protein content of whey with the gradual absorption of casein.
This resulted in whey micellar, a supplement obtained from a modification in the processing of whey protein, in order to make it more dense than usual. Upon passing through a highly specialized filtration, the protein particles of the whey present exactly double the molecular weight they had previously.
We have then that whey micellar is a whey that behaves like a casein, but without possessing an absorption as slow as that, and also not as fast as conventional whey. Does the use of whey micellar really good? What good would it do then?
What does it serve
As mentioned above, whey protein supplements serve as a source of rapidly absorbing amino acids for the synthesis of new proteins. In the specific case of whey micellar, the supplement was designed to be a source of fast protein and also time-release.
Thus, micellar whey serves for an immediate and at the same time gradual release of amino acids, which will stimulate recovery and also inhibit muscle catabolism.
Why modify the structure of whey?
Recent studies have shown that whey protein has a higher capacity than casein to stimulate the synthesis of new proteins.
On the other hand, casein is more efficient at inhibiting breakdown of existing proteins, ie, preventing the body from using its own muscle as a source of nutrients. In one word: catabolism.
This effect is due precisely to the slow digestion of casein, which provides a smaller but at the same time more constant flow of amino acids in the circulation.
Therefore, we have that the modification of whey to form whey micellar stimulates the formation of new proteins while preventing the existing ones from being degraded to release amino acids into the bloodstream.
Difference between micellar and conventional whey
When compared to traditional whey, micellar whey has slower digestion and some brands may also contain a higher carbohydrate content in its formulation. While isolated whey contains virtually no carbohydrates and lactose, whey micellar has both nutrients in its composition.
The exception is some imported micellar zero-carb whey, which may be the best choice for those looking to gain muscle but do not want to risk gaining weight. Unfortunately, however, it is not yet possible to find these low-carbohydrate supplements for sale in domestic stores.
Whey micellar with casein
While "original" micellar whey is characterized by a modification of the whey filtration process, some whey micellar brands manufactured in Brazil are actually a combination of traditional whey protein with casein and a higher carbohydrate content.
Is Wheeler Micellar really good?
In order to answer this question, we must take into account some aspects that differentiate whey micellar from other types of whey protein:
There are several brands of whey micellar on the market, and each of them can present a different formulation. While leading manufacturers guarantee a high protein content and few carbohydrates, some brands of micellar whey may have a higher concentration of carbohydrates, which in turn may compromise your goals in the gym.
That's because a smaller amount of protein means less amino acids for muscle fibers, while more carbohydrates can be synonymous with difficulty reducing or even maintaining body fat and body fat.
- Protein combination
Whey micellar is proposed to be an intermediate supplement between micellar casein and traditional whey, since it has both the characteristic of a time-release protein (casein) and that of a whey protein whey .
The combination of the best characteristics of the two types of protein makes the supplement interesting for those who need amino acids quickly but do not want to wait for the digestion of a protein meal, and on the other hand also do not want to run out of amino acids in the circulation in a short time.
That is: whey micellar is good for stimulating muscle growth and combat catabolism. On the other hand, this slower digestion may not be interesting for those who need lots of amino acids in a short amount of time.
- Absorption speed
Whey micellar has faster absorption than albumin and casein, but certainly slower than conventional whey. Advantage of this difference: you will have amino acids for longer in your circulation, but they will not be released all immediately. Gradual absorption ensures for a longer time a stable supply of nutrients to the cells.
Already the main disadvantage of the longer absorption time is exactly the lower supply of amino acids to the muscle fibers. For those who need protein almost immediately, concentrated or isolated whey is still the best option.
Analyzing the above factors, it is possible to state that whey micellar is good for what it proposes to do, ie be a source of whey essential amino acids but with time-release type absorption.
So in a single supplement you can have the best of both worlds: the proteins of high biological value of whey (and especially the amino acid leucine) and a more gradual absorption like that of casein.
On the other hand, it is possible to achieve this effect by combining whey with micellar casein in the form of two separate supplements that do not contain excess carbohydrates and fats. Another advantage of this option is that you will be consuming two products with ingredients that are closer to natural without so many processing steps.
Verdict: the micellar whey is good, but it is not indispensable as whey concentrate or isolated. The micellar whey can easily be replaced with a separately purchased whey and casein supplement.
How to Take the Whey Micellar
- Best time
Due to the time-release nature of the protein present in the supplement, the best times to take whey micellar are just before bedtime, when you wake up or between meals. Taking whey with water or milk before going to bed will prevent your muscles from staying for 7-8 hours without receiving nutrients.
Supplementation between meals may be an option for those who are struggling to meet their daily needs for protein or else want to ensure a stable amount of amino acids in the circulation throughout the day.
It is also possible to take the whey micellar next to the workout, but the slow absorption of the supplement can bring digestive problems if it is consumed before the exercises.
Already in the post-workout, the ideal is that you turn to traditional whey, which provides amino acids almost immediately so the muscles start the regeneration process.
Add two (30g) measures of whey micellar in 200-300 ml of water or milk and take before bedtime or at another time of your preference.
If you choose to take the supplement before or after training, avoid combining it with milk, because in addition to possible digestive complications, the drink slows down the digestion and absorption of amino acids.
Check out some of the top brands of whey micellar for sale in Brazil:
- Whey Micellar Probiotics
The Probiotic supplement combines whey protein with casein, providing 18 grams of time-release type protein, 7.8 grams of carbohydrate and 115 calories per serving (30 grams).
A 900 g package of the supplement can be found online for approximately R $ 89.00 (plus shipping).
- Whey Micellar Integral Medica
Also obtained from a combination of casein with whey protein, Integral Medica's Whey Micellar provides 18.1 grams of protein and 92 calories per serving equivalent to two scoops.
Although it has protein content similar to whey micellar in Probiotics, the main difference between brands is the amount of carbohydrate, which is almost four times lower in the supplement of Integral Medical. Here are just 2.2g of carbohydrate per serving of 30g, or about 2.7g per dose recommended by the manufacturer (2 scoops, or 38g).
A package with 907 g of the supplement can be found online for approximately R $ 138.00 plus the freight amount.
- Micellar Whey from Muscle Tech
One of the leading brands of Whey Micellar in the world is not yet present in national stores, but can be found online for approximately € 40.00 (40 euros) the packaging with 910g.
Its formula contains whey protein with modified density, and each dose (38g) of the MuscleTech supplement contains 25 grams of protein, 6 grams of carbohydrates and 140 calories.