Complete Guide to Whey Protein

The effects of whey protein supplementation on muscle growth in response to resistance training are debatable. One study demonstrated some increase in lean body mass and strength in men supplementing whey protein vs. no supplementation, while another study found greater increases in strength in a group supplementing whey compared to another group supplementing casein, which could be evidence of whey protein’s superior amino acid profile.

If you are looking to increase the amount of protein in your diet, are seeking to increase your muscle mass or have been advised by your doctor to gain some weight, protein powders and supplements are a great way to do just that. With the variety of different protein supplements on the market, it can be challenging to know which one is best for you and your goals.

One of the most popular protein supplements available is whey protein. It’s easily available at most grocery stores or nutrition centres at a reasonable price and it is a good source of high quality protein. Understanding more about what this type of protein is and how it works in the body is the first step in determining whether this type of protein supplementation is right for you.

What is Whey Protein?

When cheese is produced from milk, liquid called whey is left as a by-product. This liquid contains a number of globular proteins that can then be isolated. These proteins are commonly referred to as whey protein. In its purest form, whey contains water, lactose, peptides, fat and salts along with the proteins. Whey is extremely abundant in supply.

The proteins are then extracted from the whey to create a protein source that is very low in fat and rich in branched chain amino acids. All twenty amino acids are found in whey, even the nine amino acids that are essential to humans because we do not possess the ability to produce them ourselves. The amino acids that are found in protein supplements derived from whey are easily absorbed and utilized by the human body and are an ideal source of protein.

Whey proteins can be found in different protein fractions such as lactofferin, lactoperoxidase, immunoglobulins, BSA, alpha-lactalbumin and beta-lactoglobulin. These fractions can be then separated in the process of manufacturing. It is believed that some of these fractions have health-supporting activity. These need still to be confirmed and clinical studies are being commenced in order to establish benefits coming from different fractions.

It is important to remember that whey is so called fast protein source. What does it mean? It means it is digested very quickly hence it is best when used immediately after training.

Benefits of Whey Protein

High quality protein is found in a number of foods such as meats, eggs, peanut butter, soy and dairy. The problem is that most whole food sources of protein also contain a large amount of fat. Biological value is a measurement that is used to determine the quality of protein found in a food. The highest naturally occurring BV belongs to eggs. A single egg has a BV of 100. Protein derived from whey, although not technically a whole food has a BV of 104. Since most protein supplements derived from whey are formulated to remove most of the fat, lactose and cholesterol, adding this type of supplementation to your diet is a good way to increase your protein intake without adding a lot of extra, unnecessary fat. Simply put, Whey helps you to increase protein intake without increase in calories intake.

Health Benefits

• Reduces feel of Hunger (better than carbohydrates or fats)
• Repairs muscles
• Reduces muscles loss
• Help to maintain a healthy weight

Who will benefit from using Whey Protein?

• Bodybuilders
• Those who want to tone down
• People dieting on calorie

Who won’t benefit from it?

• Bodybuilders wanting rapid mass increase

Side Effects and Dangers of Whey Protein

There are several dangers and side effects related to whey protein intake. Most of the dangers involve excessive use of supplement and wrong diet balance. It is of high importance to monitor the amount of protein you use daily. These are the most common side effects observed:

Lactose Intolerance

Simply put it is inability to digest lactose. Lactose is a sugar found in milk and dairy products. If you are lactose intolerant individual you may observe, feel or suffer some of following symptoms:

• abdominal bloating and cramps
• flatulence
• diarrhoea
• nausea
• rumbling stomach
• vomiting

Is there any way you may consume whey protein if you are lactose intolerant? Yes. You may try whey isolate as it contains much lower level of lactose than whey concentrate.

Ketosis

Ketosis is a state of increased level of ketone bodies in your blood. It might be an effect of poor diet balance when you increase intake of protein and significantly decrease the level of carbohydrates you consume. In extreme cases your body, which normally uses carbohydrates as a first energy source, may use protein to get it. This might be dangerous to your liver. There is however a lot of controversy around ketosis and there is some data suggesting that ketogenic diet doesn’t harm human body. The best way to avoid eventual consequences is to properly balance your diet.

Possible presence of aspartame and acesulfame K

There is a lot of controversy around these substitutes of sugars being used as sweeteners. Their negative influence hasn’t been proved but it is worth checking if they are present in way supplement of your choice.

Types of Whey Protein

When the protein is concentrated from whey, it is formulated in as either a concentrate or an isolate.

Whey Protein Concentrate (WPC)

The concentrate has the highest BV and is approximately 70-85% protein by total weight. The concentrate does contain some fat although it is typically not a large amount. Fat and carbohydrates accounts for about 4-6% of the weight. It is the least processed of all whey protein forms.

Pros of Whey Protein Concentrate

• Most cost effective form of whey protein
• Excellent source of protein
• High level of amino acids

Cons of Whey Protein Concentrate

• Some people lack the enzyme necessary to digest lactose – some gastrointestinal distress can be noticed when using WPC
• More calories per serving due to the fat level

Whey Protein Isolate (WPI)

To create the isolate, the whey is processed to remove as much of the fat and lactose as possible. Isolate is the purest form of the protein and contains about 90% protein by weight. This purify form of whey protein has very low level of fat and lactose, about 1% of the weight.

Pros of Whey Protein Isolate

• Very low level of fat and lactose
• Great source of protein (90%)
• Works well for fat loss and muscle building

Cons of Whey Protein Isolate

• It is considerably more expensive than concentrates

Whey Protein Hydrolysate (WPH)

Main thing to remember about WPH is that it is digested faster than Isolated or Concentrated form of whey. Whey protein Hydrolysate is an isolated form of whey but partially hydrolyzed. Hydrolysis breaks a bond of amino acid peptides hence is faster to digest. It has similar level of protein, fat and lactose to standard isolate but slightly lower level of BCAAs (Branched Chain Amino Acids) .

Pros of Whey Protein Hydrolysate

• Very low level of fat and lactose
• High level of protein
• Excellent digestion speed

Cons of Whey Protein Hydrolysate

• Bitter taste
• High price

Whey Protein Blends

British market offers wide range of Whey protein blends. They are a blend of two types of whey: concentrate and isolate.

Pros of Whey Protein Blends

• Lower cost than whey isolate
• Good source of protein
• Lower level of fat than in concentrate

Cons of Whey Protein Blends

• Lower quality than isolate

Who Can Use Whey Protein?

While protein powders are most often associated with elite athletes and body builders, many others can benefit from adding a high quality protein to their diet. For example, if you are new to fitness and have just started weight training or are looking to build endurance, adding protein can provide a boost, especially if it is being used to help with recovery following a particularly challenging workout. Even weekend warriors can benefit from adding protein after an afternoon football game with the guys to aid with muscle and cell repair.

While dropping excess pounds is an important way to improve your health, malnourishment may occur when calories are significantly reduced, as is the case with most weight loss diets. Because of the high fat content of most whole food protein sources, these types of foods are often the first to be eliminated. Unfortunately, a lack of protein in the diet can lead to a number of issues, including reduced energy, fatigue, headaches, skin problems, muscle pain and more. Adding a high quality source of protein that is low in fat is a great way to supplement your diet. Additionally, since having plenty of protein in the diet can improve metabolism, you may even speed up your weight loss.

Vegetarians are another group of people who can benefit from a quality protein source. For many vegetarians, their only sources of protein are soy protein and the minimal amounts of protein found in legumes and grains. While protein from whey is not a choice for those on a strict vegan diet, vegetarians who are comfortable using products derived from dairy may choose to add this protein supplement to their diet to maintain their health and muscle mass.

Whey is also being used to help people who are dealing with illnesses, especially those that cause wasting. Because many of the people who are coping with these types of illnesses suffer from nausea and have other issues that may prevent them from eating a full, healthy diet, supplementation with protein powder is an easy way for them to increase their caloric intake and prevent muscle deterioration.

Whey is a safe source of protein for most people, but there are some for whom it is not an appropriate choice. People who have an allergy to dairy proteins may not be able to consume whey and products derived from whey. While most forms of whey isolate have had the majority of the lactose removed, trace amounts may still exist and could produce discomfort in those who are sensitive or lactose intolerant.

FAQ

What should be your daily protein intake?

You should get minimum of 0.4g of protein per each pound of your body weight. For active people such as sportsmen and bodybuilders this intake should be significantly higher. For strength training and endure athletes it is 0.5/08g per pound. For athletes restricting calories it is 0.8/0.9g per pound.