Transcription
Hello. Biological value is the term for the amount of protein that is retained in our body. Let's understand this: BV means Biological Value. Without understanding this, it is impossible to understand protein, whey protein, or the science of gyms. Now, the formula for Biological Value is NR / NA * 100. There's no need to panic. We are going to look at this in a very easy way. See, when we talk about gyms or building a body, we talk about muscles. Our muscles are made of protein. I'm explaining it simply. Muscles are made of protein, and proteins are made of small, small, small chemicals called amino acids. So, what are amino acids made of? Amino acids are made of nitrogen. So, let's understand NR. NR means Nitrogen Retained in the body. Retained means what got absorbed in our body and then stayed stuck inside our body. Okay? And what is NA? NA is Nitrogen Absorbed in the body * 100. It's * 100 here. Let me write this in red so it's visible. This is the formula for Biological Value. Biological Value tells us that of the protein we eat, what part of the absorbed portion of that protein will be available in our muscles. That is Biological Value. Whey protein has the highest Biological Value. Whey protein is even higher than eggs. So, it means whey protein is that form of protein which, when you consume it, will break down into amino acids. What are amino acids ultimately? They are nitrogen molecules. So, whey protein retains those amino acids in your muscles to the maximum. We are starting the science of whey protein from here. I'm saying "science" because there is so much available on the internet, and all those people distributing knowledge on the internet, I felt that from a scientific point of view, we are going to talk a little differently from them. So, when looking at whey protein in science, the first question that comes to mind is: Why? Why whey protein? So, tell them that whey protein has the highest biological value among proteins. How is it the highest? Then tell them that whatever you eat, right? Suppose you ate 100 grams of protein, not all 100 grams will be absorbed. A lot will be expelled from the body. It will be excreted in urine. It will be in fecal matter. Right? A lot will be absorbed. Absorbed means it will be assimilated in our body. Not all of what is absorbed will reach the muscles. So, divide the absorbed protein from what you ate by the protein that reaches the muscles, and then you get the biological value. And whey protein has the highest biological value. One thing is clear. Now the second question arises. So, the answer to one question, from a scientific point of view, must have been obtained: why whey? The second question is: What is whey protein? What is this whey protein? So, let me tell you here that whey protein is not a single molecule. What is it? It is globular proteins. There are two types of proteins: globular and fibrous proteins. So, globular proteins are a mixture of these. It is actually a kind of heterogeneous mixture. From a scientific point of view, heterogeneous means it contains different types, different forms. And where is it found? It is naturally found in milk. So, what is whey protein? I would say that whey protein is a heterogeneous mixture, and what is the important quantity in it? It has three components. We will talk about them too. Where is whey protein obtained from? The source of whey protein is milk. And it is believed that cow's milk is considered the best source of whey protein. Now, the question is, how is whey protein made? To make whey protein, they take cow's milk. They curdle the cow's milk. Everyone knows how to curdle it. Now, when cow's milk is curdled, if anyone has ever made paneer at home, they would have seen that the milk curdles. So, what happens after curdling? Milk contains a protein called casein. Listen carefully. Now, the casein protein in milk, the total protein in milk, understand it like this: total milk proteins are made of two things. 80% of it is casein protein, and 20% of milk is whey protein. Okay, in milk, in milk, of the total protein, 80% is casein protein. So, it means whey is not the total protein in milk. Milk has some protein. Whey protein is only 20% of that protein. Now, how to separate that whey? So, first, we curdle the milk. Just like making paneer or cheese. We curdle the milk. Now, when the milk is curdled, you must have seen that some part of the milk will solidify at the bottom. Some will remain separate. Now, this part that has solidified at the bottom is casein protein. It is entirely casein. And this casein coagulates. Coagulation means it forms clumps. And this liquid that remains is what? This is whey protein. So, can you make whey protein at home? Yes. How much will you get? Very little. Why will you get it? Because milk has very little protein. And of that total milk protein, whey protein is present in a very small amount. By now, you must have understood what whey protein is. Now, I said that whey protein is made up of different things. So, from a scientific point of view, we need to see what is in this liquid that I am talking about. What is in this liquid? So, look, the most important thing in it is lacto proteins. Now, lactose is the sugar found in milk. Similarly, the proteins found in milk are also called lacto. So, you need to remember two important things here: lactoglobulin and lactalbumin. Okay? So, if someone asks me what whey is, I would say you take milk. You separate water and fat from it. First, you separate them. So, I am subtracting milk. Like this, you have removed them. By separating them through curdling. Then you also separated the casein protein from the milk. Now, what remains is that whey protein is left with us. Now the question is, what is in whey protein? So, the most important thing in whey protein is lactoglobulin. Now, lactoglobulin makes up approximately 55% of whey protein. Understand lactoglobulin like this: a vitamin is very important for our eyes. Retinol, which is vitamin A, is a member of that family. It has a ring, which identifies it. So, some people are also allergic to lactoglobulin. So, when I tell you later that people get allergies from whey protein, it is these people. To put it more precisely, I would say that alpha, beta - those who have studied chemistry from a science background will know that based on bonds, where the functional group is attached, we give them these names. So, it is beta-lactoglobulin. The second is lactalbumin. This is called alpha-lactalbumin. This lactoglobulin makes up approximately 55% of whey protein. Meaning, if you are consuming whey protein, the maximum part of it is lactoglobulin. Some part, about 20-25-30%, is made up of lactalbumin. Now, that's only 85%. What's left? Now, the third important component in it is immunoglobulins. Immunoglobulins are short-handed as Ig in science. There are five types of immunoglobulins, but only two types are mainly found here: IgG and IgA. Actually, there are many types like IgA, IgM, IgE, IgD, etc. Right? There are five types. Out of these, these two types are found in it. Immunoglobulins. So, I will write it here: immunoglobulin. So, those who are studying science, remember. Here also, there is globulin protein, and here also, there is globulin. In this small part, there are albumins. All of these are lacto. They are from the lacto family. They have a lacto-like structure. And what else? Along with this, since you are extracting it from milk, it will also contain vitamins that are present in milk. Which vitamins? You will get vitamin A, E, D. These vitamins, as well as some vitamin B, like B12, and some other small things, you will find in it. This is what makes up whey protein. Oh, there is a very important thing in it that is related to blood. What is it? Like lacto-lacto is coming. So, these were the protein parts. Another thing in it is lactoferrin. Now, what does this lactoferrin do? It binds with iron in the body and then it kills bacteria. So, it also helps in immunity. So, this is something we need to remember: there is also some amount of lactoferrin in it. And what does lactoferrin do? It protects our body from bacteria. So, this is the synopsis from a scientific point of view. What is whey protein made of? Okay, sir. Now, the most important question arises: When should whey protein be consumed? Where is whey protein digested? So, those who are in science know, and those who are not also know, that whatever food we eat, it first goes into a pouch in this area. That pouch is called the stomach. In Hindi, it is called aamashay. It is here. If you do this, it forms a V here, upside down. Inside this is our stomach. Now the question arises, there is the stomach. There is the intestine after the stomach. This is the stomach, and after this, here is the intestine. We call the intestine 'aant'. We call the stomach 'aamashay'. So, now the question is, where is the whey protein that we eat digested? So, this is a very important question, often asked in medical and paramedical fields: What is another name for whey protein? So, remember, whey protein is also given another name. In medical science, it is called fast protein. Why is this name given? Why is it called fast protein? Listen carefully. When people ask why they should take whey immediately after a workout. Right? There are some people who, as soon as they finish their workout, have whey protein in their hands. Why should they take it? Finish the workout and take whey protein. Why do experts say this? The reason is this: As soon as you work out, your body's cells need protein. They need protein. Now, if you have taken whey protein. If you take protein through any other process, any other type of protein, it will go into the body. It has a process. It will be digested. What happens to whey protein? When it goes into our stomach. Now, if casein protein had gone into the stomach, what is in the stomach? There is HCl here in the stomach. Now, it will react with HCl and form micelles. What are micelles? Understand them as clumps. Like this, this, this, this, clumps. Like noodles, they form clumps. Now, those clumps are digested very slowly. But on the other hand, what happens? Whey protein, as soon as it enters the body, our stomach's HCl cannot have much effect on whey protein. So, HCl, the stomach acid, our stomach acid here, HCl, cannot dissolve whey protein. So, whey protein bypasses this and directly reaches the intestine. In the intestine, there are protease enzymes. Understand protease enzymes as something that breaks down protein. So, whey protein comes from the mouth, goes to the stomach, and from the stomach, it goes to the intestine. And the intestine immediately breaks it down with the help of protease enzymes. As soon as it breaks down, it directly reaches the blood. So, it has been observed in studies that this is a person's body level, and this black graph is what I am drawing: amino acids, amino acids, from which protein is made. So, as soon as a person takes whey protein, within 10 to 15 minutes, there is a spike in the level of amino acids in the body. This is called the whey spike. Right? So, no other protein can reach your direct bloodstream so quickly. Directly, meaning absorbed from the intestine. As quickly as whey can reach. So, this answers the question of why whey protein is called fast protein: because there is no faster source than this. There is nothing this fast. Now, the most important thing arises: what is so special about whey protein that whoever consumes it will develop muscles? How does it work? How does it build people's bodies? To understand whey protein, we need to understand mTOR. Now, the question is, what is this mTOR? To understand mTOR, think of it as a pathway. What is a pathway, sir? A pathway is like we go on a road. Any medicine we take follows a path in our body. In medical science, that path is called a pathway. How will this medicine work? How will a disease affect someone's body? So, whey protein contains BCAAs. Now, what is BCAA? BCAA stands for Branched-Chain Amino Acids. Listen carefully. To understand this, you need to understand again that we just talked about whey protein being amino acids. Now I am saying that whey protein contains BCAAs. BCAA means Branched-Chain Amino Acids. Now, understand these Branched-Chain Amino Acids like this: their structure has branching like this, like this, like this, when you look at it at a molecular level. Okay, sir. Now, these BCAAs are present in whey protein, and if anyone asks about the most important BCAA, remember it is leucine. Right? This is quite important. We will talk about it further. Leucine is approximately around 15% of BCAAs, about 12-15% leucine. Now, leucine has a specialty. What is the specialty of leucine? Listen carefully. Our entire body, for example, muscles. Like you say, sir, biceps. So, I will say biceps are two clusters of muscles. Biceps, triceps are three. Now, what is inside these clusters of muscles in the biceps? So, inside every muscle, there are muscle fibers. What is inside muscle fibers? Inside muscle fibers are cells. So, imagine this. I zoomed in, zoomed in, zoomed in. Sarcomere, right? No, what is sarcomere called? It is a very small level structure within the muscle. So, the muscle cell, it is a cell. Now, listen carefully. Muscle cell. Now, you have to imagine this. I'll tell you, this is a muscle cell. Now, inside every cell, you know there is a nucleus. And inside the nucleus, there is DNA. Okay, sir, this is the DNA, this is the nucleus. Now, what happens is the gate of the cell, on the outside, is called the cell membrane. Now, the cell membrane is a gate that doesn't open for everyone. It has to knock. When it knocks, the cell looks at it. Is it useful or not? If it is useful, open the gate, let it in. So, what happens? As soon as the gate is knocked, and while knocking, they look to see if it is a branched-chain amino acid, and specifically, if it is leucine. Then the gate opens immediately. So, the first thing to remember is that whey protein contains branched-chain amino acids, and among them is leucine, and as soon as leucine tries to enter the muscle cell, the muscle cell happily lets it in. So, it enters the muscle cells. Now, what will it do inside the muscle cells? The most important thing comes now. As soon as it enters the muscle cell, it activates a process. Right? Now, let's say this red thing I am drawing is the BCAA. It has entered the muscle cell. What will it do inside? It will wake up this DNA. Wake up, wake up, wake up. So, at this time, what will happen is mTOR. mTOR, and let's write one with it. So, what is M? M is us, mammals. So, M is Mammalian. T is Target of Rapamycin Complex One. Now, there's no need to panic about all this. Which names do you need to remember? Those in medical and paramedical fields need to learn them. Those listening to understand, think of it like this: whey protein had branched-chain amino acids. Among them was leucine, which is like, out of 10 people, I don't open the gate for nine. But they brought one friend and put him forward. Who is that friend? It is leucine. Now, leucine knocked on the gate, "Open," so all the other people also came in. So, that's how it gained entry. Now, as soon as it entered, it will do something. So, upon entering, leucine did what? It activated mTOR1. And what is mTOR1? Mammalian Target of Rapamycin Complex. Now, what is this Mammalian Target of Mammalian Target of Rapamycin Complex? So, now listen carefully. Rapamycin Complex is the name given to that molecule.
are targeting. Okay? Now see what will happen? Listen carefully. Now as soon as it hits MTOR, MTOR1 becomes activated. Activated means made active. Okay? How did it get activated? Sir, leucine came and leucine activated it. Where did the leucine come from? Leucine came from whey. Now a complete flowchart is being made here, right? Whey protein was taken. Leucine came from whey protein. Leucine inside the muscle cell. Where is the thing from here onwards happening? Inside the muscles. The line after black. Okay? Okay? Until here it was in the intestine. Now it is in the muscle cell. This MTOR1, Mammalian Target of Rapamycin Complex, is activated. Now as soon as this gets activated, it will also do something. Now what will it do? So what happens is, inside muscle cells, there are two very important, very important molecules. Okay? What are they? P70 S6K is one. And the second one is 4E-BP1. So listen carefully. Now what happened is, you all would have read something in sixth or seventh class, and what you would have read is that in our cell, there is a place called ribosome. Ribosome is called the protein factory of our cell. Protein factory of cell, who is called? Ribosome is called. Now this ribosome, listen carefully. This ribosome, what is its function? To make protein. Where will new protein be made? If anyone asks, it will be made in the ribosome. No one else can make it. The whole body makes it. Now listen carefully. When P70 S6K gets activated, it will activate the ribosome. And what will the ribosome do? It will make protein. So then what will 4E-BP1 do? What will 4E-BP1 do? What will it do? In protein, there is a process. Protein is made in three steps. First is replication. Then is transcription, and then is translation. What is the meaning of translation? That amino acids, amino acids, amino acids join to make protein. Amino acid + amino acid + amino acid. This is translation. So what does this 4E-BP1 do? It causes translation. So what does it mean? What it means is that a common person says that the body is made from whey protein, muscles are made. If a student has studied from Dharmendra Sir, what will they tell? They will say that whey protein, first of all, you will explain all this that you have been told in the last 15-20 minutes, how whey protein is different from others. You will tell its biological value. Then you will tell that its absorption will not happen here. Here, you will tell about micelles. You will tell about casein. Then you have to tell how it entered the cell. Told you, entry of leucine. The gate will not open for anyone else. What will it do after entering the muscle cell? At that time, you have to tell that sir, the Mammalian Target of Rapamycin Complex 1 will be activated. What will happen from that? Sir, from that, P70 S6K will be activated. What will happen from that? Ribosome will be activated. What is ribosome called? It is written in the seventh-class book, the protein factory of the cell. Who makes protein in the cell? Ribosome. And what will happen is that protein is made in three stages. Central dogma, Sir Francis Crick's principle, that 4E-BP1 will go and activate the third process, which is translation, which was just told. So what will happen ultimately? The speed of protein formation inside muscles will increase by approximately 200 times. Now amino acids have already been consumed. The speed of protein formation has increased. So what will happen? New proteins will be formed in the muscles. New proteins will be formed, meaning new muscle fibers, thickening of muscles, gaining muscular mass will start to increase. So what will happen? What will happen is that this person, when they exercise, when a girl exercises, their muscles will start to gain. Okay sir, we have understood this. Now let's move on to the next important thing, which is how many types of whey protein are available in the market. So in the market, generally, generally, I am saying this because we will talk only about scientifically proven ones. Others can sell anything. Okay? What is the function of all of them? To increase MPS. MPS means Muscle Protein Synthesis, it increases that. Now, the whey protein available in the market can be of three types. One is Whey Concentrate. Now, when you go to buy whey protein, you will see on the box what is written. On the box, it is written Concentrated Whey Protein or they write WPC. Concentrated Whey. Now, remember in concentrated whey, there can be 30% to 80% protein. Depending on which company it is. How much technology they have. How are the people who make it. Many people also do this, that a very famous company is not there, they only know that we will sell it. There are two types of markets: White Market, Grey Market. What is the Grey Market? In which you will find a person selling you whey protein who does not have his own medical store. Who does not have his own chain of approval to sell it. That is called the Grey Market. In the Grey Market, what will happen? What is written as the batch number, what is written, all that is in God's hands. What he has put in it or not, you are only trusting him. He is trusting someone else. He is trusting someone else. Who knows what is being sold. Who knows. But where there is testing, where there are strict norms, it will be very expensive. This will be very expensive. But how many types will there be? Among them, the first one is Concentrated Whey Protein, which can be 30 to 80% whey. Meaning, if you take 100 grams, you will get 30, so 30%. If you get 80 in 100 grams, so 80%. Also, it contains lactose and fat. So, concentrated whey contains 30 to 80% whey. Plus it will also have fat. Plus it will also have lactose. Okay? And there are other things inside it. So, people who have problems with lactose, for them, this, they say, can cause a lot of allergies. Then, slightly more advanced than that comes. Isolated Whey. As I said, isolate. Isolate means to separate. So, isolated whey is what? People go to a micro level and what do they do? They almost remove that fat and lactose. I did not say 100%, I said almost remove. So, isolated whey, if it is of slightly better quality, of a good brand. Okay? If money is not a concern and you have bought a good brand, then in this, you will get approximately up to 90% whey protein. Okay? Plus, there can be some amount of lactose. There can be some amount of fat. But see the difference. Here, there can be 70% fat and lactose. Now what happens is, you go to the market, buy whey protein. Now, if it contained 30% whey protein, then what is the remaining 70%? Sir, it could be fat. That depends on how much intelligence you have, how much you have understood the science of the product. So, if you take it without understanding the science, what will happen is, sir, I am taking 30% of the thing that will build muscles, and 70% I am taking that will make me fat. So, for many people, this happens, muscles don't build, obesity comes. What happened is, sir, they are walking around with a big belly. What happened is, they went to a gym somewhere, and a brother who himself did not complete 12th grade gave them advice, and based on his advice, we bought whey protein. Did brother know what biological value is? Did brother know what P70 S6K is? Did brother know what Mammalian Target of Rapamycin Complex 1 is? Did brother know how muscles are formed? That's why they say, "To each his own," right? Now, see, the third type of whey that comes is Whey Hydrolysate. Now what is this? Hydrolysis means to break something. Here, hydrolysate means that whey, whey is a protein. When it goes inside, as soon as protein enzymes come in our body and break it, it will form peptides. Listen carefully, it is absorbed as peptides. So now, what do you do? Take whey, whey protein. This is the highest grade protein. What do you do? Take whey protein. Put protein enzymes on it first. So, as soon as they are added, what has it become? It has become peptides. Athletes, high-level athletes, they take this. Now, if you drink this whey protein, this whey protein is directly absorbed. It will not be digested anywhere. It will go into the body and is directly absorbed. Also, remember this, because it is directly absorbed, it causes an insulin spike. Why? Because it is insulinotropic. So, what happens from this? It causes a spike. This was about how many types of whey protein are available. Now the next thing is, is whey protein only for muscles? The question should come to your mind, right? So, you are shouting so much about science, so is it only for muscles? No. It's not that it's only for muscles. When whey protein goes into our body, there is an important antioxidant called Glutathione. Glutathione is an antioxidant. Understand what an antioxidant is. Glutathione works to eliminate the harmful elements produced in our body. So, what happens is, when we eat whey or whey protein enters our body, cysteine comes with whey. Cysteine is an amino acid. Now, when cysteine goes into our body, glutathione is formed from cysteine. So, this means that even if a person who does not want to build a body takes whey protein, they will get glutathione from whey protein. And what is glutathione? Glutathione is an antioxidant. For this reason, not only gym-goers take whey protein, but also those who are in a serious stage of HIV, have developed AIDS from HIV, those who are immunocompromised patients, blood cancer patients, or many other patients who are very weak and do not have lactose problems, they are also given whey protein. Why? Because sir, glutathione is going into their body, so it means it is a very useful thing for them. Now, is whey protein only useful? So, let's start taking it in large quantities from today. Because until now, we had only heard. Now sir has also said. But precautions are not mentioned here. What do precautions mean? Things to be careful about. Whatever protein you eat, protein will ultimately convert to urea. Urea is removed by the kidneys. So, remember, the more protein you take, more than what you get naturally, the more protein intake you do, the more load will come on your kidneys. So, therefore, people in whose families there has been chronic kidney disease, whose families have had high blood pressure issues. Listen to this carefully. High blood pressure, kidney patients. What should these people do? Should they not take whey protein? They can, but they should first go and consult a qualified doctor. I did not say a gym brother. I said consult a qualified doctor. Because it is very easy to read two pages of something and speak. The in-depth changes that happen in the whole body are very important. Okay, number one is this. Number two is, I have been saying lactose repeatedly. So, the sugar, the carbohydrate in milk is called lactose. So, people who have problems with a disaccharide called lactose are called lactose intolerant. So, should people who are lactose intolerant not take whey? Yes. But they should go for isolated whey. I told you about isolated. Third, I just told you that whey protein will spike insulin. Especially the one in isolated form or the one that has been converted into peptides from protein beforehand. Okay? So, people like them, if there has been diabetes in their family, some such issue has ever occurred, they should also use it very thoughtfully. Now we come to the conclusion. In the conclusion, the very first thing is, can whey protein be taken? Yes. If you don't have a lactose problem, you can take it. If you don't have a kidney problem, and no one in your family has it, you can take it. If you don't have a high blood pressure issue, you can take it. If you don't have a diabetes issue, you can take it. If there was diabetes in the family history. Maternal side, paternal side, uncle, aunt, paternal aunt, blood relatives. Be careful. Because insulin spike is directly correlated with this. Number two, if there has been high blood pressure in your family. Be careful. Maternal side, paternal side. Number three, kidney patients, highly careful. Be very careful about this. Now one more thing comes. Can girls take whey protein? Yes. Because whey protein is as important for girls as it is for boys. Now, how much whey protein should be taken? It depends on your muscle mass. What is muscle mass? The percentage of our body that is made up of muscle. That is called muscle mass. Now, what is your target? If you want a healthy lifestyle, you get enough from milk that you don't need to take it from outside. Just take as much milk daily as your dietitian recommends according to your diet. I will absolutely not say here to start eating based on my video. I will say, go to a dietitian. They will charge you ₹500-700. If you go to a qualified, good, meritorious dietitian, they will explain to you very well what you should eat and how much. Because the profiling of vegetarians and non-vegetarians is different. A dietitian profiles both differently. Now the question arises, can girls take it? Pregnant ladies and others should take it only after consulting a doctor because the doctor might have already prescribed it. Please avoid people who give advice after studying a little. Avoid asking them. Avoid buying from them. Hopefully, this session was helpful for you to learn something. Stay happy, stay blessed. Love you all. If there is any other topic related to the gym on which you want a video. Please comment in the feedback. How did you learn from this? First thing. Second, on which topic related to the gym can I make a video, please tell me. Thank you. Stay happy, stay blessed. Love you all.