Whey is a liquid by-product of cheese production from cow's milk. The protein fraction in whey is approximately 10%, which is then concentrated to a powder that can be used as a dietary protein supplement. This is a complete protein that contains all 9 essential amino acids. It is also a great source of branched-chain amino acids (BCAA's) and cysteine.
Benefits of Whey Protein
Whey protein has all of the general health benefits of protein supplementation, such as muscle building, bone health, weight loss, and improved physical function. In addition to this, it is an abundant source of BCAAs and cysteine.
/articles/supplements/branched-chain-amino-acids/ can act as an alternate energy source for tired muscle cells during a hard workout, and help to prevent delayed onset muscle soreness (DOMS) later. The cysteine in whey can also help to raise the amount of glutathione available in the body. /articles/supplements/glutathione/ that can help aid in detoxification and can also help to stimulate the immune system in those with reduced immune status.
Types of Whey Protein
This protein can be processed in a few different ways, resulting in end products with different characteristics.
Concentrate
Whey protein concentrate (WPC) is exactly what the name implies: a concentrated form of whey. Because of this, WPC's still contain low levels of fat and cholesterol. They also have other compounds found in milk, such as lactose and casein. This type of protein is anywhere from 30-90% protein by weight.
Isolate
Whey protein isolate (WPI) is processed to remove the fat and lactose. In general, this form of protein is at least 90% protein by weight.
Hydrolysate
Whey protein hydrolysate (WPH) is a whey protein isolate that has been predigested and partially hydrolyzed by enzymes to allow them to be more easily digested. This is supposed to be a less allergenic form, and is often more expensive than the other forms.
Bioavailability of Whey Protein
This protein is by far the most bioavailable form of supplemental protein. This means that this protein is the most easily digested, absorbed and utilized protein supplement available. The scientific measurements of bioavailability are assigned a biological value (BV), which allows for the comparison of different protein sources in this way. Whey protein isolate has the highest BV at 100 - 159, and the concentrate form is next at 104. Most other protein sources come in around 50 - 90.
Whey Sensitivity
Some people cannot properly digest this protein, and others may have a food sensitivity to any lactose or casein remaining after processing. Signs of whey sensitivity are similar to those seen with dairy sensitivity: gas, bloating, cramps, fatigue, headaches, skin rashes, and irritability. Should these symptoms occur, it may be beneficial to switch to an alternate protein source.
How Can I Get More Whey Protein?
There are a number of different products that contain whey protein. It can be found in protein bars, drink mixes, meal replacements, weight loss formulas, body building formulas, or as a plain powder. Powders can be mixed in water, juice or other liquids to form a shake, or can be added to cooking or baking to boost protein content. The dose of protein powder depends on the percentage of protein by weight, and the activity level and the bodily requirements of the individual. People generally require 1 – 2 grams of protein for every kilogram of body weight. The lower end of the scale is for simply maintaining muscle mass with a sedentary lifestyle, while the higher end of the scale is for people looking to add significant muscle mass.
