WHEY... WHEN & WHY?

Q. A friend told me that I should be taking a whey protein supplement to help fight fatigue after my work outs. I am worried it will make me bulk up, which I am not looking to do. What are the advantages to using whey protein over other protein sources, and when is the best time to take a protein supplement?

A. This is a question I get all the time. I recommend whey protein for a lot of people and I tend to get a certain look from the majority of them who say they are not looking to build muscle mass... why do they need to take whey? The truth is, the advantages of adding a whey supplement to your daily routine goes WHEY beyond muscle building and exercise/sport nutrition.

Why Whey?
Found within the protein of whey are micro nutrients or protein fractions, alpha-lactalbumin, beta lactoglobulin, lactoferrin and glycomacropeptides. Each of the fractions have slightly different benefits. Alpha-lactalbumin is the fastest and most absorb-able of any protein source and has been found to be one of the effective forms of overall nutrition for healthy growth and development. Alpha lactalbumin is also one of the highest sources in nature, of both tryptophan and cysteine. This means it plays a role in the maintenance of healthy levels of serotonin and glutathione, an essential neurotransmitter and powerful antioxidant, respectively. It also comprises 30% of breast milk and is therefore also one of the most important protein fractions for a newborn child. Beta lactoglobulin is the most abundant protein fraction found in most whey supplements. It has been shown to increase the absorption of fat soluble vitamins, prevent the breakdown of muscle tissue and help to prevent the breakdown of glycogen during exercise. Lactoferrin is a powerful anti-microbial and free radical scavenging agent, thanks to its affinity/binding capacity with iron. Lastly, glycomacropeptides have the ability to stimulate cholecystokinin or CCK, a hormone that send satiety signals to the brain, helping to control and minimize hunger and therefore can support healthy weight loss. Put together, these fractions have huge and positive implications for immune health, skin, bone and muscle repair, weight loss, neurotransmitter function and more.

Quality
As there is a wide variety in the quality of different whey protein supplements, it is wise to do some label reading. Look for a whey that contains roughly 90% protein per serving. Compared to other sources of protein/protein supplements, whey contains a full range of amino acids and is very high in specific amino acids called branched chain amino acids. The benefit of these is that they do not need to be broken down by the body, and once ingested go straight to muscle. Leucine, iso-leucine and valine are the three branched chain amino acids found in high amounts in whey protein supplements.

How to Choose
Whey protein generally comes in three different forms; concentrate, isolate and hydrolysate (hydrolysed protein). Although they are usually slightly higher in price, whey protein isolates and hydrolysates are known as the purest and therefore most potent forms. These are highest in protein and bio availability, meaning the percentage of the substance that our bodies are actually able to use. These forms also tend to have a very low allergen potential. They are filtered to be virtually lactose, carbohydrate, fat and cholesterol free. Hydrolysates are the most filtered. This has enormous benefit for those who are lactose intolerant, or diabetic, as these sources, although high in protein, are very low on the glycemic index. It is worth looking for a high quality whey protein isolate or hydrolysate (or even better, a combination of all three forms) supplement, as they also generally have fewer, if any binders, fillers, artificial flavourings and sweeteners, an important aspect for those looking for the cleanest products. Again, read the label, so you know exactly what you are getting.

When to Supplement
There is some debate about the most optimal time to supplement with whey protein. The consensus seems to be that whey can be beneficial both before and after a work out, as well as first thing in the morning. If you are someone who works out, and only wants to supplement once a day, it is likely most beneficial to drink your protein shake post workout, anywhere from 30-60 minutes afterwards. Muscles are actively rebuilding and repairing at this time and whey can effectively enhance and speed up this process, especially one that is high in branched chain amino acids, meaning they are immediately put to work on the repairing the muscle.. If you are someone who is using whey for reasons outside of sport and exercise nutrition, I would recommend combining it with fruit and a milk of your choosing for breakfast. Whey protein first thing in the morning helps to replace stores depleted over night and can jump start an entire day of calorie burning, as protein requires more energy to digest than other food groups.


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