What is Whey Protein?
Whey protein is one of the two major proteins that are found in cow’s milk and represents almost 20% of the total milk protein. In the process of cheese making a group of individual proteins separates from the casein and forms the whey proteins. These individual proteins are purified into various concentrations, depending on the end composition desired, and can vary in their content of protein, lactose, carbohydrates, immunoglobulins, minerals and fat. The most common forms of whey protein used in high protein bars, beverages, and supplements are the concentrate (WPC) or the isolate (WPI).
The difference between them is that Whey Protein Isolate(WPI) is the purest form of whey protein and contains 90% to 95% protein(it contains little to no fat or lactose) when Whey Protein Concentrate(WPC) is available in a number of different forms based on the protein content, which can range from 35% to 89%, it contains some lactose, fat and minerals. As the protein percentage increases, the amount of lactose decreases. Whey protein concentrate with an 80% protein content is most commonly available as a protein powder supplement.
Whey protein is a complete, high quality protein with a rich amino acid (AA) profile. It contains the full spectrum of AAs including essential AAs (EAAs) and branched-chain AAs (BCAAs) which are important in tissue growth and repair. Leucine is a key BCAA in protein synthesis and has recently been identified as playing a critical role in insulin and glucose metabolism. The EAAs and BCAAs in whey protein are not only present in higher concentrations than in other protein sources such as soy, corn and wheat, they are also efficiently absorbed and utilized.
The individual components of whey proteins include:
• Beta-Lactoglobulin
• Alpha-lactalbumin
• Immunoglobulins
• Bovine Serum Albumin (BSA)
• Glycomacropeptide (GMP)
• Lactoferrin
• Lactoperoxidase
• Lysozyme
What are the benefits of whey protein?
The best known effects of whey protein are its ability to help promote weight loss, increase lean muscle mass and boost the immune system. Whey protein contains high levels of essential and branched-chain amino acids which have been shown to help people maintain or build muscle tissue. This can be important for athletes, people trying to lose body fat and older adults concerned about maintaining their muscle mass. Whey protein may also help with weight loss by increasing feelings of fullness and maintaining blood glucose at constant levels.
Whey proteins boost the immune system by helping the body produce an antioxidant called glutathione. Glutathione protects against free radical damage, pollution, toxins, infection and sunlight exposure. Adding whey protein to the diet may help protect health in people of all ages.
Whey protein is a high quality complete protein that contains all of the essential amino acids your body requires each day. There are several different methods used to evaluate the quality of a protein, and with each method, whey protein proves to be an excellent source!
How much do I need to consume for these benefits?
Generally about 20-25 grams per day of whey protein is adequate to reap the benefits for body composition, weight management and immunity benefits. Athletes in training or competition may need more, 40-50 grams per day, to replace the proteins burned in exercise and to help repair and build new muscle tissue. Remember that whole food sources of protein such as milk and dairy foods, meat and legumes are still important for
the other nutrients that they provide beyond protein.
The recommended protein intake is a hotly debated issue in the nutrition community. Many experts feel that the current recommended dietary allowance (RDA) of 0.8 grams per kilogram body weight (0.36 grams per pound) is too low, particularly for athletes and those with special medical needs. The Institute of Medicine (IOM) recommends that protein intake comprise 10-35% of total calories – a range intended to take into account an individual’s different needs as a result of age, weight, gender, activity level, medical needs, health goals, individual preferences and lifestyle.
Whey protein is a rich source of branched chain amino acids(BCAAs) and essential amino acids(EAAs), which are both very important for people involved in sports, exercise, or resistance training. The bodily requirement for branched chain amino acids increases during exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low levels of BCAAs(branched chain amino acids) may contribute to fatigue and they should be replaced within 2 hours or less following exercise. Many athletes consume half of their whey protein drink before exercise to help optimize their workout. Whey protein also helps to repair and rebuild lean muscle tissue that is broken down by exercise.
