Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.
Whey protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product.
No foods contain actual whey protein. (edit: whey protein can be found in protein powders, protein bars and some drinks) However, many foods do contain high levels of protein. Here are the most common types of high protein foods:
Lean red meat (20% protein)
Chicken/turkey (20% protein)
Fish (20% protein)
Eggs (6-8% protein)
Cheese (10-30% protein, but high in fat)
There are 2 major types of whey protein, whey protein concentrate and whey protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 75% pure protein by weight. Whey protein isolate is whey in it's purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight.
Whey protein supplements generally fall into 3 categories. Whey protein isolate, whey protein concentrate and whey protein blends. Whey protein concentrate powders are the cheapest, but have the highest levels of fat and lactose. Whey protein isolate powders have the most amount of protein per serving and literally zero carbs, lactose and fat. These are generally priced higher than concentrate. And finally, whey protein blends are the most popular of the whey protein powders. As the name suggests, these products combine whey protein isolate and concentrate to make a high quality product (with an awesome amino acid profile), at an affordable cost to the consumer.
Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. People who exercise regularly know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.
Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
On top of the muscle building and recovery benefits, whey protein also works as an antioxidant to boost the body's immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system.
Increased lean muscle mass
Decreased recovery times and faster muscle repair
Reduced post-workout muscle breakdown
Increase metabolic rate
Biological value, or BV, is the measure of the efficiency of a protein and how it can be absorbed and used by the body for growth -- higher the number, the higher the efficiency. It's a common term and one that is used to classify whey protein. With BV, egg protein sets the standard with 100. Beef can be found at around 75, for example. With whey protein, however, BV can be as high as 170.
Whey protein isolate has the highest bioavailability of the whey sources, generally about 30-60% more than concentrate.
Whey protein is traditionally used by heavy exercisers for it's ability to promote muscle growth. But as new scientific studies are conducted, whey is being used in other applications. Some of these include: weight loss, cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:
Those that exercise
Those on weight loss programs
Vegetarians
Team sports players
There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.
When it comes to choosing a whey protein supplement that's right for you there are two main things you need to take into consideration budget and quality. As stated above, there are 3 main types of whey protein available:
Whey protein isolate - the most pure form of whey protein
Whey protein concentrate - not as pure, slightly higher fat & lactose
Whey protein blend - a mixture of isolate and concentrate
Obviously, the more pure and high quality the product the higher the price tag. This is why whey protein isolate is the most expensive form of whey protein. But you get what you pay for, pure whey protein is literally zero fat, zero carbs and zero lactose. It's the highest quality protein and will give you the most protein per serving with the least amount of calories. So if you have the money to spend, when protein isolate is the best quality protein available.
Purest form of whey protein available
Fat free, lactose free, carb free
Excellent amino acid profile
More protein per serving
Ideal for both muscle building & fat loss
More expensive than concentrate & blends
When protein concentrate is not as filtered as whey protein isolate, but it still very high quality and rich in amino acids (the building blocks of muscle tissue). Because whey protein concentrate is not as filtered as isolate, this means you will get slightly less protein per scoop of powder and often the calorie count will be higher. This might not matter for someone who is trying to gain weight, but for weight loss this might matter. The difference is usually about 2-5g of protein per scoop. For a 30g scoop whey protein isolate might have 25g of protein and 105 calories, while concentrate may have 21g and 130 calories.
Well priced, with 5lbs starting at under $30
High in amino acids
Great for muscle building
Higher in fat and carbs than whey protein isolate
More calories per serving coming from fat
So by now you're probably thinking the choice is black and white, quality protein for a higher price, or lower quality protein at a low price. BUT, there is some middle ground! Whey protein blends, as the name suggests, is a blend of whey protein isolate and concentrate. By doing this, supplement manufacturers have found a good middle-ground between price and quality.
Not all protein blends are created equal though. Some have more isolate than concentrate, and vice versa. The way to you can tell this is by looking at the ingredients. The protein source listed first in the ingredients is the primary protein source. This is good to know when you're researching on what protein powder to buy.
Of all the protein powder available, whey protein blends are the most popular.
Good mix of isolate and concentrate protein sources
Great value for money
Excellent amino acid profile
Less fat/carbs/lactose than whey protein concentrate
Loads of brands to choose from
More fat/carbs/lactose than whey protein isolate
Some blends contain a lot of whey protein concentrate
Yes of course. In fact, whey protein blends well with a whole host of supplements! A few examples are creatine, dextrose and glutamine. In fact, the uptake of protein can be improved by combining it with high GI carbohydrates. This produces an insulin spike that delivers nutrients to muscles faster than water or milk.
How much protein you need is completely dependent on your weight, exercise level and goals. No 2 people are the same. Normally, 1 to 2 grams of protein per pound of bodyweight per day is a good start.
When you take whey protein depends on your goals. Whey protein is fast digesting, so it's ideal for when you need it quickly. The most common times whey is used is first thing in the morning, after sport or training and before exercise. Whey can also be mixed with casein protein and taken between meals as a meal replacement.
Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.
Whey protein has the highest BV value, and is the richest source of BCAAs of any protein. This means it is far superior to any other type of protein for muscle building, weight loss and general health. Casein protein has its place though. Casein protein is absorbed much slower by the body (up to about 7 hours). This means it's ideal for a "night time" supplement, taken before bed.
Absolutely. Whey protein is an ideal protein source for vegetarians who include dairy products in their diet.
Whey protein is a soluble, very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.
Some people frequently consume up to 500g of protein per day for months - even years. There is no scientific evidence that this high protein intake causes kidney problems. In other studies, animals with high protein intakes for more than half their lifetime showed no kidney damage. High protein intake may be hazardous only for individuals with abnormal kidney function or kidney disease. For the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolize protein. This is avoided by drinking 8 or more 8 oz. glasses of water a day. A new study just looked at the effects of a high protein intake on markers of safety in 20 healthy resistance-trained males. The subjects were taking 1.3 grams of protein per pound of bodyweight 3.6 times greater amount than that recommended by the RDI. After 28 days the researchers concluded that the daily high protein intake had no untoward or negative effects on the immune system, renal and hepatic function nor did it induce ketosis or dehydration, thus it appears safe for short term daily intake.
The following reviews have been selected:
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Reason for taking: General Health & Wellness
Reviewer: 13-18 Male, 5/20/2011 8:34:46 PM
Comment:
Im 18 years old and im very athletic. Iv been using whey protein for about a few months and that supplement along with my normal workout routines and water have led to massive results for me which really help when i have basketball games and so on.
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Reason for taking: General Health & Wellness
Reviewer: short fat and bald, 45-54 Male, 9/8/2011 10:46:08 PM
Comment:
noticed with in the first week better feeling joints, curb in appetite
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Reason for taking: Other
Reviewer: skeptigal, 45-54 Female, 10/4/2010 8:23:59 AM
Comment:
Using whey protein w/ Western meds and my own diet research, I no longer need new liver. I take one or two servings (25g protein/serving) of whey protein w/ BCAAs (branched chain amino acids) daily. It avoids the fat and is easy to digest. For me personally, my blood ammonia is a lot less than it was w/ meat or eggs. I have had TIPs (liver stent). I now take half the lactulose I used to. I had my MD take weekly blood ammonia readings while lowering my lactulose.
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Reason for taking: Other
Reviewer: Norm Simpers Jr., 35-44 Male, 9/11/2010 2:16:37 AM
Comment:
I suffered from IBS [Irritable Bowel Syndrome] for over 30 years! I finally BEAT my IBS quite by accident when I started [an exercise] program and bought some WHEY PROTEIN to help me [build muscles]. Strangely enough, I suddenly found myself having normal daily bowel movements WITHOUT pain or diarhea for the first time in over 30 years since turning 11 years old. Even after stopping my daily [exercise program] three months ago I am still having normal, pain free, diarhea free daily bowel movements so it was not the exercise that contributed to my beating IBS. I have advised others to try it and they have reported the same results as myself. I have no idea why it works, I just KNOW that it does for me and perhaps it will help you as well.... Good Luck and my greatest hope for you is that you too can FINALLY lead a normal life as I do now! Norman Simpers Jr. Conover NC
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Reason for taking: Other
Reviewer: spicyhot, 75 or over Female, 12/12/2009 3:54:43 PM
Comment:
Helped me get more protein rapidly as I have a problem getting nutrients from my food and also want to lose weight, and have some digestive problems, so am trying to find a way to get the protein I need without eating more food. Peanut butter on whole wheat bread works best when it comes to preventing my legs from swelling (edema) and in raising my enerty levels. The whey protein does seem to make me feel more tired. I am trying to find the right balance, and it isn't easy.
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