Little Miss Muffet might have been a pioneer in her day. Before whey protein was even a thing, she was already eating curds. Whey protein is a common ingredient in nutritional bars and shakes today.
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Maxine Smith, RD and LD, registered dietitian, explains what whey protein is and whether it is necessary in your daily life.
What is whey protein exactly?
Whey protein is a grouping of eight proteins found within milk. These eight proteins are listed in alphabetical order, from the largest to the smallest in milk.
* Beta-lactoglobulin.
* Alpha-lactalbumin.
* Glycomacropeptide.
* Immunoglobulins.
* Bovine serum albumin.
* Lactoferrin.
* Lactoperoxidase.
* Lysozyme.
In cheese making, enzymes are added to milk by manufacturers. Enzymes curdle milk to separate the liquid whey and solid curds. The main ingredient in cheese is the curds. These curds contain the majority of the milk fat.
After the solid curds have been removed, you will be left with watery whey proteins. This protein has different amounts of lactose (milk sugar), and fat. The whey is usually pasteurized to kill bacteria, and then dried. Voila! Get your protein powder from Whey.
Different types of whey protein
Then, whey protein is subject to another process in order to create one of the three main types.
1. Concentrate: Whey protein concentrate products can vary in terms of their fat, protein and lactose content. Whey protein concentrate can be found in many protein drinks, bars, and other nutritional products. It is also used in infant formula.
2. Isolate: This is a type that is high in protein but low in fat and lactose. It may be listed on labels of protein supplements such as bars or drinks. Whey protein isolate might be an option for those who are lactose intolerant. However, you should not try these products if your milk allergy is present.
3. Hydrolysate: Also known by hydrolyzed Whey Protein, whey hydrolysate can be digested the easiest. Because its long protein chains (called peptides) are pre-broken into shorter chains, it is gentle to digest. Hydrolyzed whey proteins are often used in infant formulas. It may also be found in nutritional supplements.
Amino acids, whey protein
Whey protein is a complete, unprocessed protein that contains all nine essential amino acid. Smith says that amino acids are essential for many functions, including building muscle and creating new immune cells.
Although your body can make many amino acids by itself, it cannot produce essential amino acids. Essential amino acids must be obtained through diet. Whey protein is one method to achieve this.
But don’t discount “incomplete” proteins. Many plant proteins, such as legumes and nuts don’t have all the essential amino acid. They have many health benefits. You get more essential amino acids when you eat a variety in incomplete proteins.
Whey protein has many benefits
For:
* Muscle building: Muscles are attracted to protein, particularly complete proteins such as whey. Smith states that whey protein is rich in branched-chain amino acid, which Smith believes helps muscle building.
* Wound healing: The amino acid in whey protein helps to heal skin and tissues after surgery or wounds.
Whey protein can be used to help people gain weight. Whey protein is also beneficial for people who have a chronic illness or need extra nutrition. Smith says that whey protein supplements can be helpful if you are unable to eat whole foods. It’s especially beneficial for those with chewing, swallowing and/or a lack appetite.
Side effects and potential risks associated with whey protein
Most people can take whey protein as long as there is no dairy allergy. There are however some drawbacks.
* Calorie content: Although Whey protein is low in fat and low in carbs, it still contains calories. Smith says that too many calories, even protein, can lead to weight gain.
* Processed ingredients or extra sugar: Protein powders and shakes often contain added sugars, sweeteners, artificial flavors or other processed ingredients. Smith says that it is better to get your protein from whole foods, a varied diet, and not a supplement, bar, or shake. Look for a supplement that only contains whey protein if you are using it.
* Potential contaminants: Protein supplements are not subject to the same strict regulations as food and drugs. Smith says that some protein supplements might not be pure. Smith warns that supplements can contain fillers and heavy metal contaminants which aren’t disclosed on the labels. These products have been independently tested to ensure purity.
* Possible digestive problems: Whey protein can cause constipation, diarrhea, or nausea in some people, especially if the intake is large.
Protein should not be taken to extremes
Whey protein is a good option if you are an athlete trying to build muscle mass or fill nutritional gaps. Most people get enough protein without the need for supplements.
Smith states that the body can only consume 20-40 grams of protein per day. Even if you are trying to bulk up, it is not a good idea to consume more than that. If you eat a healthy diet, most people don’t require whey protein to meet your protein needs.
Before you begin taking any protein supplement, consult your doctor. They can cause side effects or even be dangerous for some people.
