Food Freedom Friday Edition 212 - What The Whey???
Protein is one of the three main macronutrients alongside carbohydrates and fat and, as with all things nutrition related, not all sources are created equal.
Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during the production of cheese. Milk contains two main types of protein: casein, which accounts for roughly 80% of milk protein, and whey, which is the other 20%.
Whey protein contains the full range of essential amino acids (EAAs) in abundance, making it a high-quality complete protein.
Furthermore, whey protein is broken down, assimilated, and utilized relatively quickly by the human body, and numerous research studies have produced strong scientific evidence that whey protein supplementation can help increase muscle mass and enhance muscle performance along with facilitating fat loss.
In general, a serving of whey protein packs approximately 20-27 grams of high-quality complete protein, making it an extremely convenient (and cost-effective) way to hit your daily protein intake. In addition, supplementing with a high-quality whey protein powder can be a game-changer for athletes, bodybuilding and other physique competitors, training and lifting enthusiasts, and any other individual who may require a relatively high daily intake of (complete) protein in order to optimize muscle performance and recovery. Similarly, it’s a very useful addition to a holistic nutritional regimen for those who find they are simply deficient in protein through their normal daily diet.
Importance of Whey
First and foremost, proteins are the main building blocks of the human body, utilized to generate organs, hormones, enzymes, neurotransmitters, connective tissues (e.g., tendons that attach muscle to bone), and various other molecules. Proteins are also the building blocks of human muscle and make up the elements that facilitate muscle contractions.
Protein molecules are assembled from amino acids. While certain amino acids are naturally produced by your body’s cells, (non-essential amino acids), others must be supplied through the food you consume. These are referred to as essential amino acids.
The best high-quality protein sources provide all nine essential amino acids, and whey protein contains them all. Whey protein is particularly high in three crucial amino acids, known as the branched-chain amino acids, or BCAAs, which are leucine, isoleucine, and valine.
Strong scientific evidence indicates that the essential amino acids, specifically leucine and the other BCAAs, muscle growth and tissue regeneration. This effect has the power to enhance recovery from training session to training session and to augment, and even optimize, muscle growth and performance.
Benefits of Whey Protein
More than the other macronutrients, protein helps promote satiety and boost energy expenditure via the thermic effect of food, or the calorie cost of digesting and processing protein itself. Whey protein has been shown to aid weight loss by reducing appetite in between meals.
In the context of a nutritional approach that includes decreased amounts of carbohydrates and/or fats, whey protein can serve as a macronutrient that “bridges the gap” from a caloric standpoint and help you meet your daily protein intake requirement, maintain muscle synthesis, and avoid negative impacts to muscle performance and training/work output and capacity. Further benefits of whey include:
· Improves body composition: Supplementing whey helps maintain more lean mass (as a % of total mass) — especially during weight loss.
· Weight loss during keto: Keto is an effective weight loss diet, and whey supports maintaining muscle during this process.
· Better metabolism: In diabetic and obese people, whey improves insulin sensitivity and blood sugar regulation.
· Muscle growth and recovery: Since whey is full of BCAAs, it is the perfect protein for muscle synthesis.
· Prevents age-related muscle loss: Combined with resistance training, whey has been shown to mitigate sarcopenia.
· Immunity: Whey contains multiple immune-boosting compounds like beta-lactoglobulin, lactoferrin, and immunoglobulins.
· Antioxidant support: High in the amino acid cysteine, whey supports glutathione (your master antioxidant) synthesis and use.
· Liver health: Whey shows promise for treating non-alcoholic fatty liver disease — a condition that affects 20-30% of people.
· Anticancer effects: Both cysteine and lactoferrin found in whey compounds appear to combat cancers of various types.
· Heart health: Whey supplementation has been shown to lower blood pressure in hypertensive people.
· Cognitive health: The tryptophan in whey, via the serotonin pathway, may support mental performance in times of stress.
· Gut health: Whey has been shown to improve leaky gut in people with Crohn’s disease.
Types of Whey
There are a few main types of whey protein. Their main difference is in total protein content and the way they have been processed:
Whey Protein Concentrate (WPC): Roughly 70 to 80% protein. Typically contains some lactose and has a relatively low amount of fat and carbohydrate.
Whey Protein Isolate (WPI): Typically, 90% protein by weight, sometimes higher. WPI usually contains less lactose and fat compared to concentrate, with very low amounts of carbohydrate. Digested and utilized even faster than whey protein concentrate. Because it’s low in the milk sugar lactose, whey isolate is a good choice for people with lactose intolerance. Over 10% of the population have trouble digesting milk sugar.
Whey Protein Hydrolysate (Hydrolyzed Whey Protein): This type of whey protein has been further broken down through processing so that it can be absorbed and delivered to your body rapidly.
Keep in mind that many whey protein products consist of multiple types of whey protein (such as a whey protein concentrate and whey protein isolate blend), and each product will deliver a different quantity of each type. For this reason, it's important to check the nutrition label before investing in a certain whey protein supplement.
Whey protein is not appropriate for those with a dairy allergy. This is because whey protein still contains alpha-lactalbumin and beta-lactoglobulin — normally beneficial compounds that also happen to be milk allergens.
Overall, the best whey protein supplements will deliver 25 grams of complete protein per serving, minimal fat and carbohydrate content, and an enjoyable flavor!
Pay attention to the origins of your whey protein. If your whey comes from grass-fed cows, it not only has more bioactive compounds like lactoferrin and beta-lactoglobulin — it’s also better for the environment. Ranchers that raise grass-fed cows tend to use rotational grazing methods that spare the soil. Organic farmers also use fewer antibiotics for their livestock — and this helps lessen the growing threat of antibiotic-resistant superbugs.
My absolute favorite, which is a pure whey protein concentrate with added branched-chain amino acids is Naked Whey. This Grass Fed Whey Protein comes from dairy cows that have a 100% grass-fed diet. The milk from the cows is non-GMO, with no rBGH or rBST, and non-denatured. The resulting whey protein is soy free.
Naked Whey uses diligent manufacturing processes to create a non-denatured whey loaded with essential amino acids, glutathione, and clean protein. Naked Whey isn’t dressed up with additives like artificial flavors or sweeteners and are committed to shortening the steps between their farms and you.
Side Effects of Whey Protein
Concerns about protein causing health dangers, such as kidney damage and contributing to osteoporosis, are unwarranted. In fact, protein has been scientifically shown to protect against osteoporosis, while having no impact on healthy kidneys.
It is important to note, however, that people with current kidney or liver issues may want to consult with a medical professional and highly experienced nutritionist prior to commencing any supplementation regimen.