Whey Protein
Updated Aug. 15th, 2019
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. Whey 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 BCAA's and cysteine.
BCAA's 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. For more information on BCAA's, please click here. The cysteine in whey can also help to raise the amount of glutathione available in the body. Glutathione is a strong antioxidant that can help aid in detoxification and can also help to stimulate the immune system in those with reduced immune status. For more information on glutathione, please click here.
Types of Whey Protein
Whey 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 whey 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 whey protein is at least 90% protein by weight.
Hydrolysate
Whey protein hydrolysate (WPH) is 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 of whey protein, and is often more expensive than the other forms.
Bioavailability of Whey Protein
Whey protein is by far the most bioavailable form of supplemental protein. This means that whey protein is the most easily digested, absorbed and utilized protein supplement available. The scientific measurements of bioavailability are assigned a biological vaule (BV), which allows for the comparison of different protein sources in this way. Whey protein isolate has the highest BV at 100 - 159, and whey concentrate is next at 104. Most other protein sources come in around 50 - 90.
Whey Sensitivity
Some people cannot properly digest whey 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. For more information on alternate protein powders, please click here.
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 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. Click for more information on protein requirements.
Didn't realize that whey protein had immune support properties and certainly never thought of using it in my baking. Great info.
I use whey protein powder in a shake after every workout to give me a low fat, low calorie meal replacement. This has helped me especially after a heavy workout. It keeps me full for a long time and is still light enough to not get bogged down in a sugar high. I usually buy vanilla flavor but love the chocolate one as well.
Hello Roger,
Protein are a workout is a great way to feed the muscles, as are BCAA's. Vanilla is great to mix with other ingredients or fruit and chocolate is nice to have if craving a little treat.
https://www.nationalnutrition.ca/articles/supplements/branched-chain-amino-acids/
Stay healthy & well!
Been a huge fan of whey protein for years as a post workout supplement. It replenishes what you lose out in sweat and gives you back energy to carry on with your day. Besides that, it keeps you full due to the protein so you don’t start binging on foods. I usually enjoy whey protein that is flavored with vanilla and at times make a smoothie with chia seeds and avocado added. Really very nice to add whatever you desire.
Hello AL,
After a workout, both whey and plant based proteins make for great replenishment, especially paired with BCAA's. Vanilla flavours offer a variety of ways to mix it and ingredients to be added, great way to get new flavours each day!
Stay healthy & well.
I just started taking whey protein powder to boost my protein intake as I am not a big meat eater. I do love beans and nuts however beans give me gas and nuts are high in fat. I got some unflavoured whey protein concentrate because it is unsweetened and thinking it will be easier to add on any baking or drink recipe. Did not know the different types of whey protein and their characteristics until reading this articles, this really help me to decide what to purchase in the future. Great article.
Hello Emma,
We're glad our article could help you find the best whey protein powder for you. Protein powder is great to bake with, especially morning breakfast cookies or muffins or to make a healthy after workout snack.
We think you might enjoy some of our health recipes too, check them out here:
https://www.nationalnutrition.ca/articles/healthy-recipes/
Have a healthy day!
I mix this each morning in a smoothie. This is one way for me to get the essentials into me that builds my strength and makes my body healthier, otherwise I’m guilty of not eating the way that I should.
Hello Sharon,
Protein powders and all-in-ones are great ways to fill gaps in nutrition, many of us are guilty of not eating the way we should and supplements such as these or greens powders are great ways to ensure better nutrition. If you'd like to learn more about other protein sources and greens, check out our articles on them too!
https://www.nationalnutrition.ca/articles/supplements/greens/
https://www.nationalnutrition.ca/articles/supplements/protein/
I love how you start with the fact that whey protein is sustainable in that it is a byproduct frm cheesemaking! I only reently learned this fact and was thrilled to hear it. That said, increased demand for whey protein could threaten this sustainability because once more is desired than is naturally produced as a byprouct, animals will have to be raised for whey. One sustainable alternative (which would be awesome for you to include in your list of whey protein sources) is bacteria as companies such as Perfect Day are now using microbes to make whey protein sustainably
Hello Rachel,
Indeed, whey is a byproduct of cheesemaking which is pretty fascinating! This protein is a favourite amongst many, especially body builders. However, those that can't digest dairy may prefer a plant-based protein source, a popular one is hemp protein, which you can learn more about here: https://www.nationalnutrition.ca/articles/supplements/hemp-protein/