Whey Protein, as the name suggests comes from milk. Obviously, all other sources identified till date relate to milk only. The only difference occurs is the way whey protein is extracted out. Mostly the milk is curdled and it separates out in two distinct varieties, liquids and solids wherein the former is the Whey we are looking at.
We now look at the best sources for whey protein identified so far. We know that our discerning readers know most sources except a few which may appear new. Without further ado, let us proceed ahead and see these various sources for Whey Protein.
Best Natural Sources for Whey Protein
Milk is the most easily available source for whey protein. It contains the quick digesting whey protein and its sibling casein protein which takes its sweet time to digest. Due to the presence of both these proteins milk is a very good choice for everyone who wants to build and maintain muscle formation.
Milk from Buffaloes
Contrary to public perception buffaloes’ milk is almost similar to cow’s milk except that it has higher percentage of beneficial nutrients. For example, cow’s milk has almost three times the cholesterol i.e. 3.14mg/g compared to buffalo which is very low at 0.65mg/g. The protein efficiency ratio for buffalo is slightly more (11.42 %) than cow.
The Buffalo milk is also much superior to cow milk in terms of minerals, namely calcium, iron and phosphorus which are higher by 91 per cent, 36 per cent and 120 per cent respectively than those present in cow milk. Surprisingly, a buffalo metabolizes all the Carotene into vitamin A, which is passed on to milk as such.
Looking at the price whey protein sells, the difference of over 11% output in buffalo’s milk is big but surprisingly all whey protein is extracted out of only cow’s milk.
Consuming the milk from buffaloes can help in boosting an individual’s whey protein intake. The only drawback of buffalo’s milk is that it is slightly heavier to digest compared to the cow’s milk. It is also noted that many individuals are allergic to the milk from buffaloes and develop gastrointestinal problems. The high amount of lactose in the milk of buffaloes is the main reason for the problems in an individual.
Milk from Goats
Many animal products have higher concentration of whey protein than the usually used cow’s milk. For example Goat’s milk which is produced by the mammary glands. This milk’s whey protein consists of immunoglobulin and lactoferrin. Research says that these proteins get easily digested in the human body without any gastrointestinal discomfort or any type of allergic reactions that occur with cow’s milk and its products. This means that Goat’s milk is much suitable for those lactose intolerant and need to consume at least whey isolate or hydrolysate.
The helpful anti-inflammatory compounds known as oligosaccharides ease the inflammation and aid in the digestion process in the intestine. The milk of goat, by default, also contains a lesser amount of pesticides, hormones and antibiotics. Doctors have estimated that about eight-nine grams of whey protein is found in a cup of goat milk.
Yoghurt is made from milk only and hence contains the whey proteins which constitute milk. Yoghurt also contains healthy bacteria which maintain health of the individual and are known as probiotics. These healthy bacteria help in digesting the food, increase the metabolism and alter the fat absorption during the digestion process and help an individual to lose weight. The amount of protein found in a cup of yoghurt is around 13 grams. The healthy yoghurt is one which is plain and fat free and not sweetened with any additives.
3. Ricotta cheese
It is made from whey protein and this ricotta cheese has the big amounts of whey protein in it. The major point of difference between ricotta cheese and whey protein powder is the fact that fats and sugars are duly removed by the processing. For an individual who wants to increase his intake of whey protein, he should consume low-fat or partly skimmed ricotta cheese to avoid the high saturated fats. A cup of ricotta cheese is estimated to have twenty eight grams of whey protein.
Many different types of cheese result from whey protein. The cheese making process involves thickening of milk and draining off the liquid, whey, curd or the solids. Whey cheeses are made from whey protein itself. Also, the whey which is drained from making other cheeses is exposed to heat and resulting in a hard form of cheese.
5. Protein Powders
Whey is already available at shops in powdered forms. Depending on the processing, whey is available as a concentrate, isolate (which has no trace of lactose, fat and carbohydrates) and hydrolysate (hydrogenated whey which results in a pre-digested form of whey).
Whey has immense benefits and irrespective of whether you source it from Cow, Goat or Buffalo milk it is going to aid in your daily body functioning.