Do you know? “If everyone was raised on whey, doctors would be bankrupt” That’s the proverb used since olden days! Want to know more? Here we go:
“Breast milk is actually 60% whey, compared to 20% in cow’s milk” Even Mother Nature knows how beneficial Whey Protein is!
If this is so, how can you stay away from it? Make it a part of your daily meal and grow like a street fighter, strong enough to hold a bull by its horns!
Whey the Wonder food of Modern Times
It is best to eat completely unprocessed foods. However, for many of us that just simply is not possible at all times. In many circumstances, using a high-quality protein powder will be far superior to the other options that might be available to you.
After careful review, it is very clear to all, that whey is one of the highest quality protein powders.
Whey, a byproduct of milk and cheese, recommended since ancient times -- as early as 420 B.C. by Hippocrates -- and its sterling reputation continues even to this day.
Whey, the complete, look no further Protein
Whey is the only one, which is power packed, and loaded with so many qualities it surprises us. It is beneficial in so many human needs, we doubt if any other nutrient even comes close. Whey’s amazing list of benefits is long and without further ado, we discuss it here.
Protein Twins from the Same Source: Milk
Milk when processed gives us two types of amazing proteins. Both have distinct behavior and uses.
They are twins, but exactly opposite in efficacy, temperament and usage. Whey, the first sibling mixes readily in water, digests quickly and provides instant energy. Casein, the other sibling, as said earlier, is exactly opposite. Let us talk about Whey Protein in more detail.
Also read: Difference between Whey and Casein Protein
What is Whey Protein
In reality, Whey Protein is isolated from whey, the liquid part of milk that separates during cheese production.
Whey is in the watery portion of milk. When cheese is produced, the fatty & solid parts of the milk coagulate and the whey is separated from it as a by-product.Two interesting but different ways to see how this Whey separates is worth noting.
1. While Setting Yoghurt Introduce the bacteria in warm milk and allow it to stand. A couple of hours later, the liquid Whey floats on top, and the comparatively solid yoghurt stay below.
2. When Curdling Milk Milk curdles when acid is added to it in lukewarm condition. The clear liquid obtained is whey whereas the solid mass is Casein.
How Whey Protein is produced?
When milk coagulates, it turns into a 5% solution of lactose in water, loaded with minerals. This leftover by-product, called whey, makes up 20% of the protein in milk the other 80% is called casein (the curds in cottage cheese).
- The solids and liquids separated and stored separately. Filtration removes all non-whey ingredients. Further, the ion exchange process purifies the whey.
- The final step is removing the water from the whey by turning it into a powder at a drying tower.
- Once this liquid whey evaporates, it undergoes through a series of manufacturing processes, which brings up what people recognize as Whey Protein, in powder form.
Types of Whey Protein
There are three types of popular whey protein available in the market and their processing type decides the naming.
Whey Protein Concentrate (WPC) The normal whey obtained from the above-mentioned process. It contains about 70-80% protein along with lactose (milk sugar), and fat, and these make it slightly sweet and taste a lot better than the other two varieties discussed here.
This concentrate is processed further and except protein, all other nutrients are isolated (or you can say protein is isolated). Now we get only protein and this is called the Whey Protein Isolate.
Whey Protein Isolate (WPI) It has around 90% protein. Contains fractional amounts of lactose and fat, and misses a lot of beneficial nutrients found in whey protein concentrate. As it is pure protein, the taste is very bland and very difficult to consume without adding some sweetener. Most protein supplements either use Aspartame or Stevia which don’t carry any carbohydrate overhead.
The above whey protein isolate is hydrolyzed and it forms as a pre-digested variety, which readily is absorbed by our body.
Also read: Benefits of Whey Protein Isolate
Whey Protein Hydrolysate (WPH) The term "Hydrolyzed" indicates the protein has been 'broken down' partially into peptides of different lengths. Since “broken down” already, it is absorbed faster, which may have positive effects under certain circumstances, such certain metabolic conditions (i.e., burn victims or people with certain digestive disorders and pre-term infants).
Touted to contain more than 95% protein, it tastes awful to say the least. Also it is very expensive and created just to extract extra pound of flesh from customers and nothing else.
Also read: Types of Whey Protein
Why Protein is Important for Humans
Research states that proteins are the main building blocks of the human body. Proteins make various things like hair, nails, tendons, organs, skin, hormones, enzymes and all types of tiny molecules. Further, proteins are also the building blocks of contractile elements in our muscles.
Amino acids make up the proteins and their smaller molecules are linked together in a chain, like flowers in a garland.
Our body produces some amino acids, which are dubbed as the “non-essential” ones whereas foods contain the “essentials”. Only those proteins that supply all the essential amino acids are regarded as best, and Whey is the one to boast such quality and known as Complete Protein.
Whey is particularly high in Branched Chain Amino Acids (BCAAs) like Leucine, which is the most anabolic (promoting growth) amino acid, and contains large amounts of Cysteine, which boosts levels of cellular antioxidant Glutathione.
Recommended Whey Protein Variety
Whey protein concentrate (WPC) appears to be the best option, in the driver’s seat. It is the cheapest among the others and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably because of the small amounts of lactose and fat. With this protein powder around, there is no need for additional sweeteners like Aspartame, Sucralose or Stevia.
Those of you, who have problems tolerating the concentrate variety like lactose intolerance, or you’re focusing on only protein bereft of the additional nutrients, carbs and low fat, then the other two, whey protein isolate (WPI) or even whey protein hydrolysate (WPH) may be a better option.
Note The Guru’s opine that it is better to ascertain whether you are really lactose intolerant because by avoiding the whey protein concentrate, you are losing on other vital and essential nutrients and may cost you more in the long run. This is especially true for the rich as they tend to purchase only costly products.
Whey protein hydrolysate is commonly used in medical protein supplements and infant formulas because of its improved digestibility and reduced allergen potential.
Note Keep in mind that despite concentrate being the most popular form, most of the studies conducted at Universities use whey protein isolate.
Whey Protein Supplementation Benefits on Muscle Mass and Strength
Whey protein supplement is popular for increasing muscle mass and overall strength. It is used among athletes, bodybuilders, fitness models, as well as people looking to improve their gym performance.
Main benefits of whey protein on Muscle & Strength
Though there are dozens of benefits whey protein has, we list the main ones.
Also read: Health Benefits of Whey Protein
Last but not the Least
Generally speaking, whey protein has an excellent safety profile and most people can consume it without any problems whatsoever.
Also read: Whey Protein Dosage & Usage
Also read: Best Tips to Choose Whey Protein
Also read: Whey Protein for Weight Loss
Also read: Whey Protein for Women