Whey Protein
- Whey protein is a byproduct from cow’s milk and is rich in protein, branched-chain amino acids (BCAAs), and other active compounds such as beta-lactoglobulin, alpha-lactalbumin, and lactoferrin.
- Whey protein can be found in protein powders, drinks, meal replacements, bars, snacks, infant formulas, and more.
- Three main types of whey protein vary in terms of protein content and the way it’s processed: whey protein concentrate (WPC), whey protein isolate (WPI), and hydrolyzed whey protein (WPH).
- Whey protein is popular for many reasons, including a desirable nutritional profile, affordability, taste, and health benefits.
- Research shows that whey protein can have a positive effect on weight loss and weight maintenance, feeling full or levels of satiety, building muscle mass and strength during resistance training, and emerging areas such as immune health.
What is Whey Protein?
I always think of the phrase “separating the curds from the whey”. Because that’s exactly how whey protein is made. It’s the byproduct of cheesemaking! When a coagulant is added to milk, the curds (which are high in casein) separate from the whey (the watery part of milk). The liquid whey then undergoes a manufacturing process that includes drying it into a powder.
Cow’s milk is comprised of two types of protein, about 80% is casein and 20% is whey. The attractive part about whey protein is how it’s digested and absorbed. Whey protein is a “fast-absorbing” protein, which means it causes a rapid increase in amino acids in the blood after it’s consumed. Casein, on the other hand, results in a slow and gradual increase.
Whey protein is the most popular type of protein powder for many reasons, including affordability, taste, mixability, and fast absorption. It’s also a high-quality, complete protein source, meaning it provides all 9 essential amino acids (essential amino acids are those the body can’t produce on its own). Compared to plant-based proteins, the body utilizes more from whey protein (also known as biological value or protein efficiency ratio). It’s also high in BCAAs, or branched-chain amino acids, such as leucine – Making it attractive for athletes who are exercising regularly and want to maintain or gain muscle mass.
Whey protein is very nutrient-rich, but the amounts of each nutrient depend on the whey protein type and the “whey” it’s processed. In general, here’s a breakdown of what can be found in whey protein:
- Macronutrients – Primarily protein plus lower levels of carbohydrates and fats
- Minerals – Primarily calcium
- Amino acids – Including all of the essential amino acids with high concentrations of BCAAs (including leucine)
- Other compounds – Lactose, lactoferrin, beta-lactoglobulin, alpha-lactalbumin, bovine serum albumins, and immunoglobulins
What is whey protein good for?
Muscle Mass and Strength
Whey protein is high in the amino acid leucine, which is the most potent of the three BCAAs at activating muscle protein synthesis. When the body senses leucine, it responds by “turning on” protein synthesis through mTOR (mammalian target of rapamycin), the master regulator of protein synthesis. In order for muscles to grow, the rate of muscle protein synthesis must exceed the rate of muscle protein breakdown over time. The combination of resistance exercise along with adequate protein intake is essential when trying to build muscle and strength.
Weight Loss and Maintenance
If you’re trying to lose weight, consuming adequate protein is key. Protein helps you to feel fuller and is more satiating compared to carbs and fat, which may help you eat less throughout the day. Protein also helps to maintain lean muscle mass during exercise, especially during times of lower calorie intake.
In a review of 35 clinical trials, researchers investigated the effects of whey protein supplementation on body composition outcomes. Results showed those who consumed whey protein had a statistically significant reduction in BMI and a significant increase in lean body mass compared to control groups (who consumed either a carbohydrate or a placebo). However, there were no significant changes in body weight, body fat mass, and waist circumference. The benefits of whey protein on body composition were more pronounced when combined with resistance training and an overall reduction in calories consumed. There is also emerging research to suggest that hydrolyzed whey protein may result in decreased fat mass more than whey protein concentrate when combined with resistance training.
Immune Health Support
Whey protein contains several biologically active components that can play beneficial roles in the body, such as beta-lactoglobulin, alpha-lactalbumin, and lactoferrin. Once in the gut, these compounds “signal” different activities in the body, such as anti-microbial, anti-bacterial, and immune-supporting functions. In particular, lactoferrin has been extensively explored for its role in supporting the immune system. So much so that bovine lactoferrin is often added to infant formulas for its many health benefits.
Things to Consider
Is it good to drink whey protein every day?
As part of a well-rounded diet, whey protein can be a great way to supplement your daily protein needs.
Which whey protein should I buy?
That’s a loaded question! Whey protein can be found in just about anything these days, including protein powders, protein drinks, meal replacement powders and drinks, infant formulas, and protein bars and snacks. These products vary in terms of whey protein types (isolate, concentrate, hydrolysate), protein dose, additional ingredients, and flavor.
Who should avoid whey protein?
Whey protein should only be avoided if you have an allergy to milk or have dietary restrictions, such as vegan or lactose intolerance. Whey protein is a by-product from cows, so it may be considered vegetarian to those who avoid meats but are okay with things like eggs and dairy. Whey protein is also fairly low in lactose, especially whey protein isolate, however those with a lactose intolerance may want to avoid it or test their tolerance starting with a small amount and seeing how they feel.