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Whey Protein Explained: Uses, Benefits, Myths
WHAT IS WHEY PROTEIN?
Whey protein is found in dairy. An average cup of cow’s milk is predominately made up of water, but also contains about 5% carbohydrates, 4% fat, and 3% protein. From that protein, 20% is whey and the remaining 80% is casein.
When a coagulant (usually renin, but also acids such as lemon juice) is added to milk, the curds (casein) and whey separate. For example, imagine a container of yogurt. When you first open the package, there may be a thin layer of liquid on the top. This liquid contains whey that has separated from the rest of the milk proteins. The creamy part of the yogurt contains primarily casein protein. Similarly, when you make paneer at home, paneer is casein and the yellowish/greenish liquid left ater straining paneer is the liquid whey.
Since whey is a dairy protein, it can be found in varying amounts among dairy foods like milk, buttermilk, coffee creamers, yogurt, kefir, cheese, cottage cheese, and milk-based desserts like pudding.
Whey is a fast-digesting, complete protein that naturally contains all of the essential amino acids (EAAs) that your body cannot make on its own and have been shown to support muscle recovery. When taken over time, in combination with regular resistance exercise, whey can help support muscle building. The EAAs in whey also include the branched chain amino acids (BCAAs): leucine, isoleucine and valine.
Using different processing techniques, whey can be made into these common forms as a powder:
| Form | Description |
| Whey protein concentrate (WPC) |
|
| Whey protein isolate (WPI) |
|
| Hydrolyzed whey protein |
|
HISTORY OF WHEY
You can trace the use of whey all the way back to ancient times, as Hippocrates was reported to have consumed whey. Drinking whey was also a popular practice at European spas during the 1800s. During the 1960s, the popularity of whey began to grow amongst bodybuilders. Driven by athlete demand and modern dairy processing technologies, whey went from mostly unwanted waste product to sports nutrition gold.
WHICH WHEY IS RIGHT FOR YOU?
Supplement companies offer many options of whey protein and selecting the supplement that best suits your goals can sometimes be confusing.
Whey protein concentrate (WPC) is a very common type of whey on the market. It is a great option for most consumers who do not mind that it contains slightly more calories, carbohydrates and fat per serving (compared to other whey protein types).
If you are looking for a whey protein supplement with less fat, cholesterol and carbohydrates (compared to whey protein concentrate), whey protein isolate (WPI) is a good option to try.
Finally, the protein in hydrolyzed whey protein is whey protein isolate or concentrate that has been broken down into smaller pieces, allowing the proteins and amino acids to be absorbed quickly.
Some supplements offer a combination of all 3 types of whey proteins, balancing both flavor, macronutrients and benefits. If you are curious about the type of whey protein in your supplement, look at the Nutrition or Supplement Facts Label for details to aid in selecting the whey protein that is best suited for your individual goals. Regardless of your goals, whey protein supplements can be used to help meet your protein needs.
HEALTH BENEFITS OF WHEY PROTEINS
-
Muscle Support: Whey proteins are considered high quality complete proteins. They contain all 9 essential amino acids, 3 Branch Chain Amino Acids (BCAAs) which may support your muscle goals in different ways-
- Muscle recovery: Whey protein supplements are a convenient way of meeting your daily protein requirement which in turn supports muscle recovery.
- Muscle Protein Synthesis (MPS): Protein itself and moreover one of the 3 BCAAs, Leucine acts as a trigger for Muscle Protein Synthesis (MPS), in simple terms this is what causes the muscle gain.
- Daily Protein Intake: Whether you are trying to gain muscle, lose weight, or live a balanced life, dietary protein is an integral part of all these health goals. Along with consuming protein rich diet, whey protein supplements can a convenient way of achieving your daily protein requirement.
- Weight Management: If you want to control your intake of carbohydrates and fats, Whey Protein Isolate is a good choice due to its low carbs and fat content. It’s suitable for many diet types including weight management, keto, and intermittent fasting.
- Suitable for (Lacto) Vegetarians: Although this may not be considered as a health benefits, it is a very important consideration factor for many dairy consuming vegetarian people in India that whey protein is a vegetarian source of protein.
SOME AGE-OLD WHEY PROTEIN MYTHS
- Protein is made from chemicals!
Whey protein is made from cow’s milk, and it is a by-product of cheese manufacturing. During cheese making, enzymes are added to the milk to separate whey from casein. Milk curds are then strained and pressed to form cheese. What is left is “liquid whey” which is then spray dried to make raw whey powder.
- Whey protein is only for males!
Men or women, all healthy adults need protein in their diet and whey is a high-quality complete protein. Both men and women can benefit from whey protein supplementing.
- You need to consume whey protein within 30 minutes after exercise.
Contrary to the popularized anecdotes, there is no such best time for protein consumption. Muscle recovery happens around the clock and for that spreading your protein intake throughout the day is a better strategy. Moreover, instead of fussing over any anabolic time window, taking your whey protein at a time that is convenient for you but consistently is a better recovery strategy.
- All whey protein is not safe for you!
Typically, whey protein-based supplements are safe for healthy adults. It is when a person has a known/unknown medical condition or food allergies then they must consult with their doctor first. But whey is not some harmful chemical. And for extra assurance that the whey protein supplement you are choosing always to make sure that it is informed choice certified- regularly tested for banned substances.
Take Home Message
Whey is a dairy based protein. Derived from milk, it is considered vegetarian in India, otherwise as lacto-vegetarian worldwide. It is a high-quality complete protein that may help support your daily protein intake and the muscle recovery. For healthy adults looking to supplement your balanced diet with a boost of protein intake, look no further than world’s number 1 whey protein powder Optimum Nutrition Gold Standard 100% Whey*.
* Source: Euromonitor International Limited; Consumer Health 2023 edition and custom research conducted February – March 2023, Retail sales of Whey Protein Powder in 2022.
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There are two things that happen during physical activity. First, the body is using energy. Secondly, the body is breaking down muscle. Both of these processes are a natural response to virtually...
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Essential Post-Workout Nutrition Tips for Optimal Recovery Essential Post-Workout Nutrition Tips for Optim...
Read MoreThere are two things that happen during physical activity. First, the body is using energy. Secondly, the body is breaking down muscle. Both of these processes are a natural response to virtually...
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