Milk contains two proteins: whey and casein. Whey protein powder is often derived from cheese making process. When a coagulant (renin) is added to milk, the curds (casein) and whey separate. The curds are used to make cheese or casein protein, and the whey can be used to make whey protein powders. Both whey and casein are considered complete proteins because they naturally contain all 9 essential amino acids needed by the body. Whey is categorized as a fast-digesting protein, where casein is a slower-digesting protein.
Being easy to digest, whey protein powder is popular amongst athletes, bodybuilders, fitness enthusiasts, etc. Whey Protein powder can be mixed and blended with a number of liquid as well as other food recipes and can be a convenient way to increase your protein intake.
Whey Protein is produced as a byproduct of Cheese production wherein milk is first heated and coagulated using enzymes to separate out curds (sold portion) and whey (liquid portion). The whey obtained through the process thereafter undergoes filtration to remove solid particles or impurities, if any. This is followed by further processing of the whey by way of techniques such as ultrafiltration, microfiltration, etc., to extract proteins. Once, proteins are extracted, the whey (liquid) is dried, through spray drying or freeze drying, leaving behind concentrated whey protein powder.
Whey Proteins can be classified into the following 3 key categories or types:
Whey Protein Concentrate usually contains around 70-80% of protein (by weight). However, the percentage of protein content may vary depending upon the type of the product and processing method. WPC also contains some extent of lactose and fat, which may again vary depending on the processing method used.
Many articles mention whey protein concentrate is inherently inferior to isolate, but a well-made, superior quality whey concentrate may in fact sometimes be a better choice than a whey protein isolate, depending on the goals. Good whey protein concentrates contain far higher levels of growth factors, phospholipids, and lipids, such as conjugated linoleic acid (CLA), and they often contain higher levels of immunoglobulins and lactoferrin.
Whey protein isolate is considered the purest form of whey protein available. It contains between 90-98% whey protein, very little fat (0.5-1.0%), and very little lactose (0.5-1.0%). This makes whey protein isolate a good protein source for people who have lactose intolerance or issues digesting lactose or lactose sensitive individuals.
Whey protein isolate may often lack beneficial components of whey, including immunoglobulins and other small molecules that have beneficial health properties.
Whey Protein Hydrolysate (WPH) is processed further to partially break down proteins into smaller peptides, making it easier to digest (compared to WPC & WPI). WPH can be good choice for those with sensitive digestive systems or those seeking rapid recovery post workouts.
It is very important to select the right type of whey protein basis your goal.
It would be easy to assume that whey protein isolate and hydrolysate are far superior to simple whey concentrate. But the fact is, long-term studies have yet to show that one form of protein powder is superior for muscle growth and tissue repair compared to the others, so pick the one that best fits your lifestyle and budget.
If you're after the best-tasting protein or are on a tight budget, sticking with a whey protein concentrate makes sense. The extra carbohydrates and fat in a concentrate provide creamy milk flavor (and it's still far from a high-carbohydrate protein). It is also budget friendly & affordable whey protein
On the other hand, if you are dieting down or counting your carbohydrates, a whey protein isolate is a popular option. If you have a mild intolerance to lactose, or suffer from GI problems every time you have a protein shake, you may want to try a whey protein isolate (which contains less lactose) or whey protein hydrolysate.
Whey protein supplements are the one of the most favourite supplements amongst the athletes as it is intended to provide improved muscle strength and body composition because it contains more essential amino acids and branched-chain amino acids and has higher biological value. Whey protein supplementation has shown to reduce oxidative stress through increasing endogenous glutathione production.
Whey protein has several benefits, including:
Whey protein supplementation combined with resistance exercise appears to offer greater gains in muscle strength and muscle mass over just resistance exercise alone.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that those who supplemented with whey protein during resistance training had an almost 5-percent (or 5.5-pound) greater increase in lean tissue mass compared to those who didn't.
Skeletal muscle hypertrophy requires proper resistance training and nutritional status in which Muscle Protein Synthesis (MPS) should be more than Muscle protein breakdown (MPB).
One of the major concepts in the literature surrounding skeletal muscle hypertrophy is the idea of net protein balance (NPB). NPB= MPS-MPB.
One of the critical factors influencing Muscle Protein Synthesis and Muscle Protein Breakdown is the availability of amino acids. Whey Protein supplementation is a source of high biological value amino acids and is claimed to increase muscle mass and strength.
There is an extensive body of research surrounding the efficacy of Whey Protein supplementation in increasing strength and muscle mass. The results of the research are not entirely unequivocal; however, a significant amount of evidence suggests that Whey Protein increases both strength and muscle mass.
Protein is known for its ability to support healthy weight loss because it's the most fulfilling macronutrient compared to fat and carbohydrates. Higher protein diets can also help boost metabolism, leading to long-term weight loss.
Supplementing with whey protein is an easy way to increase your daily protein intake, and when combined with a reduced-calorie diet, may help you lose weight. In one 2008 study, obese participants who were given a whey protein supplement lost significantly more body fat and maintained more muscle than the placebo group.
However, this cannot be achieved without a planned diet and a custom designed resistance training program.
Along the lines of supporting healthy weight loss, whey protein has been shown to increase satiety and reduce short-term food intake.
A 2009 study compared the effects of different protein sources on appetite and found that whey protein decreased hunger more than soy or casein. Furthermore, the amount of food consumed three hours after the protein meal was lowest after the whey protein meal.
Oxygen consumption during heavy exercise can increase up to 100 times normal resting levels, thus increasing the production of free radicals and resulting in oxidative stress. Athletes are at a higher risk of elevated oxidative stress than their non-athlete counterparts due to the increased pro-oxidative process they expose themselves to.
Glutathione, the most abundant and important antioxidant, it is synthesized from the amino acids L-cysteine, L-glutamic acid, and glycine. It plays crucial roles in antioxidant defense, nutrient metabolism, and the regulation of pathways essential for whole-body homeostasis.
Glutathione is of particular interest in the athletic population as the concentration of glutathione varies considerably because of nutritional limitation, exercise, and oxidative stress.
Researchers have shown that the amino acid cysteine is the rate-limiting factor in glutathione synthesis. Therefore, the inclusion of cysteine-rich protein sources may prove efficacious in increasing glutathione re-synthesis Supplementation with free cysteine is not advised however as it spontaneously oxidized and has shown to be toxic.
By providing abundant cysteine, Whey protein supplementation allows cells to replenish and synthesize glutathione without adverse effects. The research regarding Whey protein supplements and glutathione status supports the use of whey protein in athletics to improve health status in athletes by augmenting the endogenous antioxidant system.
Yes, whey protein powder, being a complete protein, has a large number of health benefits is good for your health.
Yes, Protein supplements are safe to consume provided they are complemented with a balanced diet and an active lifestyle. It is also important to ensure that you choose reputable brands and purchase good quality whey protein powders & make sure that the ingredient list does not contain anything that you may be allergic to.
However, it is always recommended to consult your Health expert/Nutritionist or any health advisor before starting supplement plan.
There is no as such guideline for how much you should use. That being said there are a few things to consider. There appears to be a good reason to aim for 20-30 grams of whey protein after a workout to improve the post-workout muscle growth response. Some individuals may need more or less to optimize that but there isn’t a hard and fast number.
In the context of “daily” intake, it would be wise to use whey as a supplement and not base your entire daily intake on it. Always remember “Food Comes First”, try to get maximum protein from whole food sources if deficit you can add 1-2 servings of whey per day.
It is recommended to have an active lifestyle and exercise regularly. Protein supplements supports muscle growth and recovery and without working out or exercise, just taking protein supplement will not support your goals.
It can still be consumed by people who are protein deficit to meet the basic daily requirement of protein i.e. .8gm/kg body weight/day. Primary goal should be consuming whole food for protein requirement in case of deficiency can take supplement.
Lactose is a type of sugar naturally present in the milk that gives it the sweetness. Some people are allergic to lactose, and this allergy might range from sensitivity to downright intolerance (more severe reaction). In the process of filtration much of the lactose is removed so typically whey protein isolates tend to be very low in lactose and are a more suitable option for people allergic to lactose. However, in case of any food allergy it is always advised to consult with your doctor regarding whether a certain supplement is right for you.
There are no real hard rules about how and when to use whey protein as it is essentially a food product.
Whey protein is often used post-workout as it is quickly digested and has been shown to promote muscle protein synthesis and reduce muscle protein breakdown after training. The typical range for consuming whey protein after training is between 20-40 grams.
You can consume your post-workout whey by itself mixed in water. You can combine it with frozen fruit for a smoothie or add it to any other food to increase the protein content of your post-workout meal.
Whey protein can also be used as a protein source at a meal or an on-the-go snack. For example, mixing whey protein with your oatmeal in the morning can increase the protein content of your breakfast or you can take it to work and drink it as a snack.
In healthy individuals with no history of kidney disease and normal kidney function, there is no scientific evidence to date that whey protein has any measurable negative effect on your kidneys.
Yes, cooking or baking can denature the protein.
However, that has virtually no effect on the muscle-building capacity of the protein as that lies in the amino acids themselves. The denaturing process may reduce some of the bioactivity of the other components of whey but it is not something to spend too much time worrying about it.
There are some dangers to taking whey protein. The first one is allergic responses to milk-based proteins. Some people have allergies to milk proteins and they can have allergic reactions to whey.
There is also some danger in taking whey protein derived from a non-reputable source or from a company with poor quality control. Just like any other food product, if it is handled and manufactured poorly there can be some dangers.
However, the potential dangers are so minuscule that they are massively outweighed by the potential benefits for most people.
There are no real reasons why women should use protein differently from men. As women often weigh less than men they can have lower total daily protein requirements which means they may need a little bit less whey protein but there are no special requirements for women in terms of how and when to take it!
Consuming Whey Protein supplements largely depends on your requirements and fitness goals, i.e., dietary habits, fitness goals and overall health. It is not essential for everyone to consumer whey protein supplements.
Whey protein powder by itself does not cause weight gain, however, consuming it in excess of your calorie needs may result in gaining weight. It is therefore essential to use weigh protein powder as a part of a balanced diet, well supplemented by an active and healthy lifestyle. Weigh protein on account of its satiating effect, actually helps in weight management if supplemented with the right dietary habits and exercise.
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