The Ultimate Guide to Whey Protein Powder Supplements
What is whey protein
Whey protein is a high quality protein powder naturally made found in cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the best protein as it is the most nutritious protein available and provide optimum nutrition for quick absorption into muscle.
How is whey protein made?
A: Whey protein is a natural co-product of the cheese making process. Listed below is a brief description of the steps involved in making pure whey protein isolate.
1. Fresh milk is tested, approved by Quality Assurance experts and pasteurized.
2. The casein, or “curd”, and a portion of the milk-fat are separated out to make cheese.
3. The remaining liquid whey goes through a series of fine, specialty filters to separate the whey protein from the lactose and other ingredients in the liquid whey.
4. Concentrated liquid whey enters an ion exchange tower to further concentrate and purify the whey protein. Ion exchange is a gentle process and does not denature, or “break down”, the whey protein.
5. Next, the product enters a drying tower to remove water.
6. The final step is to package the pure whey protein isolate powder into various size containers for use
Why does the body need whey protein nutrition?
A: Protein is an important nutrient needed by everyone of a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. Protein has a number of different roles in the body including the following:
* Repair body cells
* Build and repair muscles and bones
* Provide a source of energy
* Control many of the important processes in the body related to metabolism
Is whey protein good for athletes and people who exercise?
Branched Chain Amino Acids A: Whey protein is a high quality, complete protein, with all the essential amino acids. Whey protein is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine and valine). These are important for active individuals, individuals who exercise and professional athletes. The body requires higher amounts of branched chain amino acids during and following exercise as they are taken up directly by the skeletal muscles versus first being metabolized through the liver, like other amino acids. Low BCAA levels contribute to fatigue and they should be replaced in one-hour or less following exercise or participation in a competitive event. Many athletes consume a Protein beverage both before and immediately after exercise or an event to help repair and rebuild lean muscle tissue.
Is whey protein compatible with a low-carbohydrate diet?
A: Yes. Whey protein is not only compatible with low-carbohydrate diets it is an ideal choice. Be sure to select whey protein isolate which provides high quality protein without the carbohydrates and fat often limited in low carbohydrate diets.
How does whey protein compare to other types of proteins?
A: Protein foods are not equal and can vary in a number of ways including the following:
* Number and quantity of essential amino acids
* Digestion and absorption rates
* Fat content
Whey protein is a very high quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body.
How does whey protein compare to soy protein?
Here are some of the differences between whey protein and soy protein.
* Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system.
* Athletes prefer whey protein to soy protein due to its rich abundance of branched chain amino acids and its quick absorption rate. These are important to help repair and rebuild muscles after a workout or competitive event.
* Whey protein has a fresh, neutral taste compared and will not change the taste of foods you add it to.
* Whey protein does not contain isoflavones or any other components with potential hormonal effects
I eat a lot of fish, chicken, eggs & soy. Why do I still need whey protein?
A: Healthy diets should regularly include high quality, low fat sources of protein, like whey protein. Calories do count and you want to make sure that you are getting the most benefit from the calories you consume. Compared to other proteins, on a gram-to-gram basis whey protein isolate delivers more essential amino acids to the body but without the fat or cholesterol. Nutrition experts recommend a diet with a variety of protein foods but for optimal results make sure that one of them is whey protein.
Can I get enough whey protein by drinking milk?
Milk is a highly nutritious beverage however, it only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder, like whey protein isolate.
Are all whey proteins the same?
No. There may be a major difference in the qualify of whey protein based upon the following factors:
* Source of Milk
* Production Method
* Type of Cheese Produced
* Individual Manufacturer Specifications
* Added Ingredients
Is whey protein easy to digest?
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.
What are signs of a good quality protein supplement?
– High quality whey protein
– Easily soluble in liquids like milk, juice, etc
– Easily digestible
If I’m lactose intolerant should I avoid whey protein?
A: Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). This is less lactose than the amount found in a cup of yogurt and research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product
Is whey protein a good choice for vegetarians?
A: Yes, whey protein is an excellent choice for vegetarians who include dairy products in their diet.
What are the side effects of taking whey protein?
A: 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.
Is whey protein safe for pregnant women and children?
A: Whey protein is a complete high quality protein and should be an acceptable protein source for healthy pregnant women and children, provided they are not allergic to dairy proteins. The second most abundant component in whey protein is alpha-lactalbumin, which is one of the main whey proteins in human breast milk. Infant formulas often contain whey protein, including special formulas for premature infants. Prior to taking whey protein, both pregnant women and parents of young children should consult a physician to be sure whey protein is right for them. Whey protein is even found in popular children’s nutritional drinks in India.