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Protein Hydrolysate – Pre-digested Proteins for Maximum Absorption
What is a Protein Hydrolysate?
A protein hydrolysate is a protein that has been enzymatically or acid-hydrolytically broken down into short peptide chains (oligopeptides, dipeptides, tripeptides) and free amino acids. "Hydrolysis" literally means "breakdown by water" – the peptide bond between amino acids is broken by the addition of water.
The best-known hydrolysate in sports nutrition is Whey Protein Hydrolysate (WPH), but casein hydrolysate, collagen hydrolysate (collagen peptides), and soy hydrolysate also exist.
Why Hydrolysates Act Faster
The human intestine can absorb di- and tripeptides even faster than free amino acids via specific transporters (PepT1). The enzymatic digestion step, which normally takes place in the stomach and small intestine, has already been completed in hydrolysates. The result:
- Faster increase in plasma amino acid levels (peak approx. 30–45 min after intake vs. 60–90 min for concentrate)
- Stronger increase in insulin secretion (di/tripeptide-induced)
- Faster availability for muscle protein synthesis post-workout
Comparison of Whey Forms
| Property | Concentrate (WPC) | Isolate (WPI) | Hydrolysate (WPH) |
|---|---|---|---|
| Protein % | 70–80% | 90–95% | 80–90% |
| Lactose | Moderate | Very low | Low |
| Absorption Speed | Moderate | High | ⭐⭐⭐⭐⭐ Highest |
| Taste | Good | Good | Bitter (hydrolysis creates bitterness) |
| Price | Inexpensive | Moderate | Expensive |
| Practical Benefit | Very high | Very high | Marginally better than isolate |
Practice: Is Hydrolysate Really Worth It?
The difference in MPS stimulation between a good whey isolate and a whey hydrolysate is minimal in practice. While studies show measurable differences in absorption kinetics, for most training goals (muscle growth, regeneration), these differences are negligible – especially if the workout is already finished and you have the next hour to spare.
Hydrolysates are useful for:
- Competitive athletes with extremely high training volume and short recovery times
- People with digestive problems (whey generally poorly tolerated)
- Specific applications such as collagen peptides (for joints, skin)
Dosage
| Application | Dose | Timing |
|---|---|---|
| Post-workout | 20–40 g | Immediately after training |
| Pre-workout (fasted) | 20–30 g | 30 min before training |
| Collagen Hydrolysate (joints) | 10–15 g | 30–60 min before training + Vit. C |
Frequently Asked Questions (FAQ)
Why do hydrolysates often taste bitter?
Hydrolysis releases bitter amino acids (especially leucine, isoleucine, valine, phenylalanine). High-quality hydrolysates mask this with flavorings or specific degrees of hydrolysis.
Related Terms
Whey Protein · EAA · BCAA · Collagen
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