Our expert guide to Whey Protein explains the different food sources of whey, what it does and who it will benefit.
Whey protein is the ultimate source of protein! Whey is a source of branched chain amino acids (BCAAs) which are used to fuel working muscles and stimulate protein synthesis. Whey contains the highest levels of BCAAs then that of any other food source.
Whey protein is one of the two proteins found in cow’s milk, with the other being Casein protein. It’s made during the process of milk being turned into cheese, it is during this process that whey protein is separtaed out.
Whey Protein Food Sources:
Whey protein cannot be found in any foods, only in protein powders, nutrition bars and other protein supplements. However, high levels of protein can be found in some foods. The most common types of high protein foods include:
– Chicken or Turkey
– Lean Red Meat
– Cheese (although high in fat)
Types Of Whey Protein
Whey protein has 2 main categories, Whey protein concentrate and whey protein isolate. Whey protein concentrate has the highest biological value and is typically around 75% pure protein and is also low in fat. 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.
Protein supplements tend to into 3 types, Whey proetin isolate, whey protein concentrate and whey protein blends. The cheapest form of whey protein is concentrate, although it has the highest levels of fat and lactose. Whey protein isolate is usually more expensive then concentrate and has the highest amount of protein per serving and almost zero carbs, fat and lactose. Last but not least is whey protein blends which are the most popular of whey protein powders. Blends are a combination of both 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 the king of all other forms of protein. It provides the body with all the nessary amino acids for building muscle, strength and recovery. Bodybuilders and many professional athletes of today all know the importance of using whey protein.
Whey protein is very fast ingesting, which means it get’s to where it’s needed fast! Whey protein are great for post workout nutrition, when your body is in a catabolic state whey protein gives you an injection of protein when you need it.
Whey protein works like a antioxidant which helps improve your body’s immune system. Scientific studies have shown that those who supplement with whey protein promotes a healthy and strong immune system.
Whey Protein Effects On Performance:
– Increased Lean Muscle Mass
– Decreased Recovery Times and Faster Muscle Repair
– Reduced Post-Workout Muscle Breakdown
– Increase Metabolic Rate
The Biological Value (BV) of a Whey Protein is a value that measures how well your body can absorb and utilize the protein. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Egg protein seems to set the standard with a BV of 100 and Lean Beef is found at around 75. However, whey protein can be found as high as 170.
Whey protein isolate has the higest bioavailability of the whey sources, generally about 30-60% more than concentrate.
Whey Protein Benefits
Whey protein has been used amongst most bodybuilder and sports athletes because of it’s ability to help muscle growth. However, many scientific studies have been conducted in which whey protein has been used for other means, such as weight loss, treatment for cancer, helps to heal wounds, even to help young children and the elderly health. Whey protein has many benefits that can help almost anyone in one way or another.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:
1. Bodybuilders & Strength Trainers
2. Endurance Athletes
3. Those On weight Loss Programs
4. New To Strength or Weight Training
6. Team Sports Players
Are There Any Side Effects
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.