All About Whey Protein

The nutritional supplement market has seen a number of innovations over the last few years; the most significant being the introduction of whey protein. As recently as 15 years ago, most protein supplements used ingredients such as eggs, milk or soya which often proved to be hard to digest and also tasted awful! This all changed with the widespread use of whey-derived protein.

Whey is a natural substance obtained from dairy and was once considered a waste product of cheese manufacturer which was often fed to cattle. This is somewhat ironic as the protein in whey is one of the highest quality proteins around.

Whey protein has a very high concentration of the essential amino acids. These are necessary for muscle growth and repair which is why whey protein is usually the protein of choice for athletes, bodybuilders and strength trainers. It is rapidly digested and provides a quick supply of essential nutrients which makes whey an ideal post-workout recovery supplement, especially when combined with a quick-acting carbohydrate like glucose.

Although whey is derived from dairy and therefore contains lactose, many lactose intolerant individuals are able to consume whey protein with very few ill-effects. This is in part due to the very low amount of lactose and also because many products contain lactose digesting enzymes.

Whey is also rich in the branch chain amino acids leucine, isoleucine and valine. Known as the BCAAs for short, these amino acids are heavily catabolised or broken down during intense exercise such as weight training so it makes sense to ingest BCAAs after exercise with a view to enhancing recovery and promoting muscle growth. While BCAAs are available in capsule form, it is often necessary to consume a large quantity and a whey protein shake is a convenient way to do this.

Naturally low in fat, whey protein is also very useful for dieters. Low calorie diets often result in muscle loss as well as fat loss. Studies suggest that consuming whey protein can help preserve muscle mass during hypocalorific periods by ensuring that there are sufficient amino acids present in the diet. As whey protein is low in both fat and carbs, it contains relatively few calories which make it an ideal food is you want to lose fat but not muscle. A typical serving of whey protein mixed with water provides around 25 grams of high quality protein but only around 120 calories which makes it ideal for those looking to lose fat.

In regards to how much protein you need on a daily basis; this depends on your body size and the type of training you are engaged in. Endurance athletes need plenty of carbs to fuel their workouts so should aim for around 1.2 to 1.4 grams of protein per kilogram of bodyweight whereas strength trainers, bodybuilders and those on lower carb diets should aim for around 2.0 grams per kilo of bodyweight. It is generally recommended that protein is consumed at regular intervals throughout the day to maintain the state of “positive nitrogen balance”. This means that your body is providing the correct environment for anabolism – the repair and growth of muscle tissue.

Whey protein is available in a wide number of forms including concentrates, isolates and hydrolysates. Each form offers advantages and disadvantages which will be discussed in a later article. Whey protein is available in numerous flavours and products, for example bars, gel shots, dry powder, pre-mixed drinks and as a part of meal replacement products.

As a generally rule, when selecting a whey protein product, seek out those with the lowest number of artificial ingredients that you can find as additives such as colours, flavours and preservatives can negate many of the health benefits associated with whey protein.