Whey Protein
Visit the home of any weight lifter, body builder, athlete or even someone who is concerned about their health and nutrition, and it’s highly likely that a tub of whey protein powder can be found. Since it was first created years ago, whey protein powder has grown in popularity to the point that it is the go-to for the vast majority of those who supplement their daily protein intake by using a protein powder. Hundreds of studies have been conducted to investigate whey protein, with many showing health benefits to be gained from simply adding in a few ounces of whey protein to one’s diet. In this article, we will take an in-depth look at whey protein, including explaining what exactly whey protein is, how it’s made, the benefits of including whey in an individual’s daily diet, and more.
What is Whey Protein Powder?
The base material in whey protein powder is whey, which is the liquid which remains after milk has coagulated and is strained to remove the curdled portions. Typically, the liquid whey used to make whey protein powder comes as a by-product of the cheese making process. Whey protein powder is essentially made by dehydrating whey and removing some or all of the lactose (the main sugar in milk), fats and other materials such as casein. Depending on the type of whey protein being created, the whey may go through additional processing such as filtration or pasteurization.
Each day, an average person requires a minimum of 0.8 grams of protein per kilogram of body weight.
- World Health Organization
In regards to daily consumption, it can be somewhat of a challenge to determine how much whey protein one needs in their daily diet, as scientists and dietary experts are continually arguing over the correct amount of protein to eat each day. As whey protein is almost always used as a supplemental protein, the first step is to determine the individual’s total daily protein requirement. In its major study on protein and amino acid requirements, the World Health Organization determined that a ratio of 0.8g per kg of body weight per day is adequate for most needs (World Health Organization, 2002). This translates to 0.013 ounces per pound, which means that a 180 pound individual would want to consume about 2.3 ounces of total protein per day. However, this number should be considered somewhat of a minimum requirement, and much more protein can be consumed without detriment and with a wide range of benefits which will be discussed later in this article.
For weight lifters and other individuals who train athletically, the recommended amount of total daily protein is significantly higher. This is because the body requires a large amount of amino acids to build and repair muscle tissue, which is how an individual gets stronger and larger. Many athletes go by the standard rule of “1 gram per pound of body weight” for daily protein intake, which lines up with a study performed in Australia, published in the International Journal of Sports Nutrition and Exercise Metabolism in 2006. In this study, the authors conclude that the
“suggested maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet. This is well below the theoretical maximum safe intake range for an 80 kg person (285 to 365 g/d)” - (Bilsborough & Mann, 2006).
In short, for a typical adult consuming between 2,000 to 3,000 calories per day in energy from food, it’s a good idea to consume around 1 gram per pound of body weight of total protein. As it’s tough to get this much protein from meals alone, supplementing with whey protein is an excellent way to ensure that daily dietary protein needs are fulfilled.
While it may be marketed under a number of different terms, for the most part whey protein is found on the market in three different types: whey protein concentrate, whey protein isolate and whey protein hydrolysate, which is also known as hydrolyzed whey protein. Each of these different types of whey protein has its own set of benefits, whether they are related to cost, nutrition, digestive ability or taste.
Whey Protein Concentrate
Whey protein concentrate is a form of whey protein containing anywhere from about thirty to ninety percent protein, with the rest of the mixture comprised of fats, cholesterol, bioactive compounds and carbohydrates like lactose. Since there is a huge range involved with whey protein concentrate, the best way to think of it is the lower the percentage of protein, the higher the percentage of fats and carbohydrates. One positive with whey protein concentrate is that it tends to have a higher amount of bioactive compounds, natural enzymes and nutrients than other forms of whey protein. Whey protein concentrate also tends to have higher levels of glutathione, a natural antioxidant that is very beneficial to the body.
Whey Protein Isolate
Whey protein isolate refers to whey protein that is at least ninety percent protein by weight. Like whey protein concentrate, whey protein isolate has its water removed through a dehydration process; however, a major difference is that whey protein isolate also has the vast majority of the fat, lactose and other materials removed as well. This is accomplished through filtration methods which may include ion exchange and/or microfiltration which allows the protein molecules to stick together while removing the fats and carbohydrates. The benefit of consuming whey protein isolate over whey protein concentrate is that it is virtually pure protein, and can be easily added in to an individual’s daily diet to supplement protein intake without having to worry about burning off the additional fat and carbohydrate calories that come with a lower-quality whey protein concentrate.
Whey Protein Hydrolysate
Whey protein hydrolysate refers to whey proteins that are hydrolyzed – which means they have been subject to chemical reactions similar to those that would take place during the digestion process. It’s believed that whey protein hydrolysate can be metabolized faster than other forms of whey protein, as the body simply needs to finish the rest of the digestive process to make use of the amino acids in the protein molecules. While this may be true, whey protein hydrolysate is much more expensive than the other forms of whey protein and has a very bitter taste. Individuals who are used to consuming whey proteins with some flavor may want to avoid whey protein hydrolysate.
Organic Whey Protein
Organic whey protein is a product that has become incredibly popular with those who are concerned with eating foods that are made without hormones, additives or the use of pesticides. To achieve ‘organic’ certification, manufacturers are required to make organic whey protein using organic milk, which comes from cows that are fed with grass as opposed to corn or other feeds. As anyone who has eaten a grass-fed beef steak can attest to, the quality of organic beef products like milk is much higher than those which are made under typical agricultural manufacturing conditions, and this quality is passed on from the milk to the organic whey protein made from it.
The benefits one receives from consuming organic whey protein are similar to those gained from eating any organic food. As organic whey protein must be produced with organic milk, there are fewer added hormones, antibiotics, or other potentially negative additives that can be passed down from the cow to the end whey protein product. Manufacturers of organic whey protein generally avoid using non-organic fillers in their whey protein powder, such as coloring agents or added sugars. As the milk that comes from a grass-fed cow is richer in nutrients, this translates well into the final organic whey protein product that is produced using this milk. On the whole, organic whey protein is one of the healthiest protein options available today.
Cheap Protein Powder
As there are thousands of products on the market that contain whey protein, including powders, protein bars, drinks and even capsules, it’s important to point out that not all whey protein is of a high quality. Purchasing a cheap protein powder is akin to purchasing cheap food – one typically gets what they pay for, and there’s nothing to be gained by skimping out.
Cheap protein powder almost always contains a low percentage of whey protein, which means the rest of the contents of the tub or bag will be sugars, fats or other fillers. This is both detrimental to one’s health and counterproductive to supplementing with whey protein, which has a whole host of weight control and weight loss benefits which are discussed later in this article.
It’s a good recommendation to stick with whey protein isolate from a recognized brand. If picking up whey protein isolate isn’t in the budget, a brand name whey protein concentrate will be less expensive and will still provide the health benefits of whey protein without having to worry about the negative health effects that high amounts of sugars and other fillers can cause.
Whey Protein Powder for Men and For Women – Is there a Difference?
Thanks to the similarities in how food is processed and digested by men and women, there are no differences in whey protein powder for men and women. The human body treats protein as protein, which means when it is ingested it will go through a digestive process that will break the protein chains down into individual amino acids that the body will then use as nutrients. This process functions identically in both men and women, so whey protein powder can be viewed as the same for either gender.
The only item to note is that as a general rule of thumb, women need less total protein in their daily diet than men do, simply because they are smaller individuals with less muscle mass. As consuming too much protein can cause health issues (especially with the kidneys), it’s important for an individual to ensure that they don’t try to consume too much whey protein powder on a daily basis. Also, some of the body’s nutrient needs differ between men and women; for instance, women tend to need more folic acid than men do – especially when pregnant. As long as one is consuming a healthy diet that is rich in nutrients, supplementing protein intake with whey protein powder is perfectly fine.
Whey Protein for Weight Loss
Many individuals are concerned with weight loss, but unfortunately they tend to go about dieting and losing weight in ways that are counterproductive to keeping weight off over the long term. Yo-yo dieting, starvation diets and other ‘trendy’ diets and meal plans may help shed a few pounds in the short term, but countless studies show that individuals who attack their extra pounds in this manner almost always put the weight back on over time.
As most people get their dietary information from mass-media sources, few outside of those with athletic, health or nutritional backgrounds know about the benefits of whey protein for weight loss. Whey protein – especially in the form of fat and carbohydrate-free whey protein isolate – has a number of beneficial effects on the body that contribute to healthy weight loss, and since there are few serious dietary changes required, the weight that is shed because of whey protein should stay off over the months and years that follow. Let’s take a look at some of the ways that consuming whey protein as part of a healthy diet can help an individual lose weight.
First, proteins like the ones found in whey require a high amount of energy to digest. When you consume protein, enzymes in the body attack the protein molecule through a series of complex chemical reactions; these reactions are necessary to break down the massive protein molecule in to its individual amino acids, which are then used by the body. In the stomach, a molecule called pepsinogen reacts with hydrochloric acid (commonly known as ‘stomach acid’) to form pepsin, an enzyme that’s responsible for digesting protein molecules. Once pepsin has converted the long protein molecule into shorter molecules known as peptides, the food leaves the stomach for further processing in the intestines. Here, an enzyme known as trypsin is secreted by the pancreas; trypsin finishes the digestion job by breaking the peptides down further in to amino acids. As the amino acid molecules move through the small intestine, they are absorbed into the bloodstream and used by the body. As you might imagine, completing all of these tasks in the process of digesting complex proteins like whey protein requires more energy than simpler forms of digestion.
Protein satiety is another reason that consuming adequate amounts of whey protein will help prevent weight gain and promote weight loss. When an individual eats a meal that’s filled with foods that are easy to digest, such as simple carbohydrates like white flour or sugar, the body can quickly clear the food out of the stomach. The human body is trained to ask for food when the body has finished digesting whatever was previously consumed, so meals that are high in quickly-digesting foods will cause you to feel hungry faster than meals that are high in slowly-digesting foods like whey protein. Casein, a milk protein similar to those found in whey protein and whey protein isolate, is prized for its ability to keep an individual feeling full for hours after consumption. If one feels full and isn’t suffering from hunger pangs or food cravings, they are much less likely to eat high-calorie snack foods. Eliminating unhealthy snacking and meals of junk food is another great way to lose weight healthily.
As hunger is somewhat more complex than simply eating enough food to keep the stomach busy, the influence that whey protein has on the various hormones involved with hunger and digestion is very important for weight loss. For instance, whey protein includes a peptide known as glycomacropeptide or GMP which studies indicate may affect the secretion of a hormone known as cholecystokinin or CCK (Royle, McIntosh, & Clifton, 2008). CCK’s primary responsibility is to signal for the release of digestive enzymes and bile from the pancreas and gallbladder, but it also functions as a powerful appetite and hunger suppressant. A study by Shillabeer and Davison suggests that CCK accomplishes this through delaying the emptying of stomach contents in to the duodenum and intestines for absorption, which would leave the person feeling full and sated for longer after consuming whey protein than other foods. (Shillabeer & Davison, 1987)
While consumption of protein is a daily requirement and including high levels of protein in the diet is beneficial for weight loss, not all proteins function equally to keep hunger levels low and to keep the body satisfied. The ability of whey protein to influence the body’s food intake levels are better than almost every other protein source available – in short, whey protein is one of the most filling types of protein that humans can consume. In fact, consuming a standard serving of around 50 grams of whey protein 90 minutes prior to a meal can actually cause one to eat far less than if they had consumed a different protein. A study by Hall et al proved this by having subjects consume 48g of whey protein or 40g of casein protein 90 minutes prior to a buffet-style meal. The scientists conducting the study showed that the subjects that had consumed whey protein consumed about 250 Calories less during the meal, a difference of about 25% (Hall, Millward, Long, & Morgan, 2002). Again, the scientists pointed to the ability of whey protein to affect secretion of CCK, which likely caused the subjects to feel somewhat full when they sat down to consume their buffet lunch.
Finally, as regular exercise is part of a healthy lifestyle and greatly beneficial for weight loss, it’s worth noting that whey protein has been shown to actually help improve the body’s response to physical activity and exercise. In a study conducted in France, scientists put groups of rats through a five-week exercise regimen while feeding them a number of different diets. (Note: rats are very similar to humans in many different ways, which is why they are used for studies) One group of rats exercised for two hours with no food beforehand, while the other groups had either whey protein, glucose, or whole milk protein. The results of the study indicated that the rats that consumed whey protein prior to their workouts maintained high levels of fat burning, which was used for energy; the rats that consumed whole milk protein or glucose were actually heavier after their workouts. The study also showed that the rats that consumed whey protein gained body mass in the form of lean muscle, while the other two groups gained body mass in the form of fat (Bouthegourd, Roseau, Makarios-Lahham, Leruyet, Tomé, & Even, 2002).
Whey Protein Benefits
In addition to all of the dietary, weight loss and other benefits discussed in this article, there are a few other health benefits provided by whey protein that haven’t yet been mentioned.
Whey Protein Powder and Your Immune System
First, whey protein can be very helpful to the body’s immune system, even in healthy individuals. For instance whey protein contains the amino acid cysteine, and another molecule called cystine which is simply two cysteine molecules bonded together. After digestion of whey protein, the body uses cysteine and cystine to produce glutathione, which is one of the most powerful antioxidants available to cells. Lymphocytes, which are white blood cells that play many extremely important roles in the immune system, use cysteine preferentially to produce the glutathione that they need to deal with free radicals and other problematic molecules caused naturally as a by-product of the oxidation reactions in the body. Macrophages, which are cells that consume and eliminate bacterial invaders in the body, make use of cystine to produce glutathione.
Anti-Aging Benefits of Whey Protein
A diet that contains daily whey protein can help the body cope with some of the various stresses that come along with aging. In a study reviewing optimal protein intake in elderly individuals, the authors concluded that “High quality protein such as whey, casein and beef stimulates muscle protein synthesis in proportion to the amount of essential amino acids per dose of protein, but at low doses of amino acid intake the elderly are less responsive than younger counterparts.” This indicates that elderly individuals would benefit from daily consumption of whey protein, which the authors agreed with, stating “Thus, a higher level of protein intake is likely required in elderly to elicit the same stimulatory effect on muscle protein synthesis as in younger individuals” (Wolfe, Miller, & Miller, 2008).
De-Stressing with Whey Protein
It may seem surprising, but whey protein can actually help individuals cope with stress as well. In a study conducted in The Netherlands, researchers came to the conclusion that “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin” (Markus, Olivier, Panhuysen, & Van Der Gugten, 2000). Whey protein contains a high content of tryptophan in comparison to other dietary proteins, which indicates that it may be beneficial for helping those who are vulnerable to stress. Since whey protein can easily be packed in a lunch and brought to work, it makes for a very healthy snack that can help one feel better about the day. Now that’s hard to beat!
Whey Protein Powder and Diabetes
Diabetes is a huge problem facing the nation, with rates of the disease climbing in every state over the past decade. Thankfully, type-II diabetes – the kind that one typically gets through having a poor diet – can be managed by eating healthily, exercising and paying attention to one’s lifestyle. As consuming adequate amounts of dietary protein is part of a healthy daily diet, whey protein can be an excellent supplement to help with managing type-II diabetes. In addition, since whey protein has a host of beneficial effects on the immune system and for weight loss it is likely the best protein source one can consume when they are battling type-II diabetes. Speak with a doctor for further details on including whey protein in a diet regimen meant to battle diabetes.
Replacing Breast Milk with Whey Protein
Finally, while it’s not an exact replica of human breast milk, whey protein contains almost all of the same components and is an excellent source of protein for infants. Many infant formulas include whey protein isolate or whey protein concentrate as the main protein source as it’s a complete protein that doesn’t have very many negative health effects. When breast milk isn’t an option, consider picking up an infant formula that contains whey protein.
Without question, whey protein is a complete protein that has a whole host of benefits for those who train athletically, individuals who are looking to lose weight, and even those who simply aren’t getting enough beneficial protein in their diet. Whey protein isolate is an excellent protein to supplement with on a daily basis, and is inexpensive enough that purchasing a tub every couple of months should be affordable for nearly everyone. Whey protein can be found in a range of flavors, can be mixed with liquids ranging from water to juice, and is compact enough to be added to a lunch bag or even a purse. Pick up some whey protein isolate, have a shake every day, and cheers to good health!
REFERENCES
Bilsborough, S., & Mann, N. (2006). A Review of Issues of Dietary Protein Intake in Humans. International Journal of Sport Nutrition and Exercise Metabolism, 129-152.
Bouthegourd, J., Roseau, S., Makarios-Lahham, L., Leruyet, P., Tomé, D., & Even, P. (2002). A preexercise alpha-lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats. Paris, France: Unité Mixte de recherche de Physiologie de la Nutrition et du comportement alimentaire, Institut National de la Recherche Agronomique, Institut National Agronomique Paris-Grignon.
Hall, W., Millward, D., Long, S., & Morgan, L. (2002). Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Surrey, UK: Centre for Nutrition and Food Safety, School of Biomedical and Life Sciences, University of Surrey, Guildford, UK.
Markus, C., Olivier, B., Panhuysen, G., & Van Der Gugten, J. (2000). The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. American Journal of Clinical Nutrition, 1536-1544.
Royle, P., McIntosh, G., & Clifton, P. (2008). Whey protein isolate and glycomacropeptide decrease weight gain and alter body composition in male Wistar rats. British Journal of Nutrition, 88-93.
Shillabeer, G., & Davison, J. (1987). Proglumide, a cholecystokinin antagonist, increases gastric emptying in rats. American Journal of Physiology, R353-R360.
Wolfe, R., Miller, S., & Miller, K. (2008). Optimal Protein Intake in the Elderly. Clinical Nutrition, 675-684.
World Health Organization. (2002). Protein and Amino Acid Requirements in Human Nutrition. Geneva, Switzerland: United Nations University.