Whey Protein

Whey protein is a supplemental source of a complete protein. It is available in three main forms: isolate, hydrolyzed, and concentrate. While they share the same benefits provided by whey protein, each form comes with it's own unique advantages and disadvantages.

What is whey

Whey protein is a fast digesting, complete protein containing all nine essential amino acids. It is a component of milk, and a bi-product created during the cheesemaking process. In addition to providing all the essential amino acids, whey protein is also a fantastic source of branched-chain amino acids (BCAAs), which help protect or maintain muscle mass.^[1]

Who should use it

Whey protein is an excellent option for when you're seeking a way to supplement additional protein into you diet. If you're physically active, or an athlete, you can greatly benefit from adding whey protein to your regimen.

Benefits

Whey protein offers a variety of benefits. It has been demonstrated to improve overall body composition, promote strength gains, and increase lean muscle mass.^[2,3] It has also proven useful for improving muscle recovery time, and combating fat.^[4,5] Additionally, some studies show that the benefits provided by whey protein are not only relevant to fitness, but also extend into the realm of general health, such as improving immune function and decreasing cardiovascular risk factors for people who are overweight.^[6,7]

Recommended dose

The recommended dietary allowance (RDA) for protein, which has been established by the Institute Of Medicine (IOM), is 46g per day for women and 56g per day for men.^[8] For most vitamins and supplements, the RDA will often vary depending on age and gender.

Since whey protein helps build lean muscle mass and improves recovery time from intense workouts, you may want to take more than the RDA, especially if you're an athlete, if you work out often, or even if you do physical labor regularly. If you're not sure how much whey protein to take, you can consult with a qualified nutritionist.

Forms

There are three main forms of whey protein: hydrolyzed, isolate, and concentrate.

Producing the different variations of whey protein, hydrolyzed, isolate, and concentrate, is accomplished by utilizing different manufacturing techniques. Each are available in a bulk powder, ready to drink (RTD) products, protein bars, and other specialty products, such as bread and bagels.

Whey isolate

Whey protein isolate is a highly refined form of whey that is produced using methods such as precipitation, membrane filtration, and/or ion exchange. The end result is a at and lactose-free protein product. Whey protein isolate generally consists of about 90% protein.^[9]

Whey concentrate

To produce whey protein concentrate, manufacturers use a variety of processes, including precipitation, filtration, and dialysis. Protein content in whey concentrate can range from 34% to 80%.^[10]

Hydrolyzed whey

Hydrolyzed whey is processed using acids and high temperatures to create smaller peptides, which is easier for the body to absorb. This form of whey usually consists of 90% to 95% protein.^[11]

Stacking

Get the most out of your whey protein by stacking with probiotics and digestive enzymes,

Digestive enzymes

Digestive enzymes are a category of enzymes that are active in the stomach and small intestine. They catalyze the breakdown of whole fats, proteins, and carbohydrates into components that are useable by the body. Enzymes that assist in the breakdown of protein are known as proteases (they're also the most common digestive enzyme you will see sold in or alongside protein supplements).

Probiotics

While digestive enzymes are responsible for the breakdown of foods early in the digestion process, probiotic bacteria are responsible for much of the final breakdown of foods in the large intestine. Some of the more common complaints about protein shake consumption is flatulence, indigestion, and other GI symptoms. Probiotic bacteria can help eliminate these issues by ensuring that your food is fully digested.

Casein

Casein is a slow digesting protein processed from milk. Stacking it with a fast-digesting protein, such as whey, is a well-rounded approach to protein supplementation. The Journal of Sports Science and Medicine has also promoted this combination, reporting that by combining the two proteins, your body can take advantage of the varied absorption rates.^[12]

Leucine

Leucine is one of the branched-chain amino acids (BCAAs) — the one believed to be most important with regards to regulation of muscle protein synthesis. Whey protein is naturally high in BCAAs, however some studies have shown that adding additional leucine to a whey protein drink can provide greater benefit than consuming either supplement on its own.^[14] While the same benefit might be seen by simply increasing protein intake even more, that comes at a cost of consuming more calories.

Whey protein is available as a powder for easier dosing control.

Side effects

Whey protein is generally well tolerated. It is a component of human and bovine milk and a widespread component of the average diet. The only common side effects associated with whey protein consumption are flatulence and indigestion, though these symptoms are typically related to your body adapting to increased protein intake and subside quickly. Consumption of digestive enzymes and probiotics can help mediate these effects.

Of course, as with all supplements and foods, moderation is key. If you consume hundreds of grams of extra protein per day, you are at risk of exceeding your body's capacity to digest and excrete the nutrient, which would put extra strain on your kidneys, liver, and intestines.

Food sources

It's important to remember that whey protein is only a supplemental nutrient. While taking it is a convenient way to help meet your nutritional goals, you should try to be as diverse as possible when choosing protein sources.

The body absorbs more protein from whey than other types of protein sources.

In addition to your whey protein supplements, be sure you also eat these and other protein-rich food sources:

• Beef
• Pork
• Poultry
• Fish
• Eggs
• Dairy products
• Vegetables
• Grains

Where to buy

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Our picks

You can find our favorite protein products over at our top 10 protein powders list. These products consistently deliver excellent taste, quality, and fair prices, and are sure to provide you the results you're looking for.