Whey protein or protein powder is a great protein source, aids recovery, supports the immune system and aids health.
What is it?
Whey protein is a form of protein derived from milk. It has a very high biological value, rich in essential amino acids, and is also low in fat. Many athletes use whey protein for its beneficial effects on muscle growth and the strength of the immune system.
Who is it used for?
Whey protein can be used as a source of high quality, low fat protein in any diet. Individuals who also want the immune system benefits of whey protein, should consider the whey isolates rather than the cheaper concentrates.
How does it work?
Milk is made up of two major proteins – casein (pronounced kay-seen) and whey. Traditionally, whey protein refers to the milk proteins that remain after cheese is made from the casein in milk. The whey proteins are then separated from the liquid whey and purified to various concentrations of whey protein.
Whey protein has been used in a number of animal and human feeding studies, where it has shown benefits in promoting muscle gain, elevating glutathione levels (an antioxidant), and improving exercise performance. Of the two main protein sources found in milk (casein and whey) most studies show that whey protein provides the greatest benefit in terms of muscle growth and exercise performance.
Whey protein has also been shown to raise protein synthesis to a greater extent than casein. Recent research has reported that whey protein lowers cortisol levels. Cortisol is a hormone released by your adrenal glands in response to either physical or emotional stress. High levels of cortisol will lead to protein breakdown, and will slow muscle growth. Scientists think that the cortisol-lowering effect of whey protein is just one reason why it has such a significant impact on muscle growth.
There are also several different types of whey protein. These are known as whey protein concentrates, whey protein isolates and hydrolyzed whey protein. In general, a whey protein isolate will contain more protein and less carbohydrate (as lactose) and fat compared to a concentrate. One hundred grams of whey protein concentrate, for example, contains roughly 80 grams of protein. The composition of a whey protein isolate is slightly different, containing slightly more protein (90 grams of protein per 100 grams of powder) and less carbohydrate and fat. A hydrolyzed whey protein is one that’s been partially “predigested” by being broken down into smaller pieces.
When buying whey protein, check the ingredients label to ensure that whey protein isolate is at the top of the list. If you see the term “whey protein concentrate” listed before “whey protein isolate”, then the product will not be as effective as one containing an isolate as the main ingredient.
How do I use it?
Extra protein provides no benefit (in terms of muscle growth) for people who do no physical activity. However, regular physical exercise, especially training with weights, will dramatically increase your need for protein.
For best results, you should be consuming some form of protein every 2-3 hours. This creates a positive nitrogen balance, promoting muscle growth, repair and recovery. Your body responds well to whey protein consumed before and after exercise, with many studies showing that protein is more anabolic (growth promoting) at these times than at any other.
What results can I expect?
People who include whey protein in their diet usually report faster gains in muscle strength and size, a stronger immune system (less symptoms of illness or infection), and faster recovery between training sessions.
What can it be combined with?
Some research shows that whey protein combined with Creatine is more effective than either supplement taken alone. Whey protein can also be combined with most supplements that promote muscle growth, including HMB, Beta-Ecdysterone, and 5-Methyl-7-Methoxy-Isoflavone.