Whey Protein

What Is Whey Protein?

It is a mixture of proteins which are isolated from whey. Whey is the liquid part of milk which separates when cheese is produced. There are two major proteins in milk. The first of these milk proteins is casein which makes up approximately 80% of milk’s protein content and the other is whey which makes up approximately 20% (1).

Whey is found in the watery part of the milk. During the cheese production process the fatty parts of the milk coagulate. As this happens they whey separates. Traditionally, whey was seen as a waste product of cheese manufacture. But now whey has evolved into a sought-after commodity due to the protein, minerals and lactose it contains (2).

Protein is transformed from a liquid into a powder through spray drying (3). This powder is what is used in various protein supplements including shakes, meal replacement drinks and protein bars. As whey does not taste nice alone flavouring is often added. The most common flavourings used are vanilla, chocolate, strawberry and salted caramel.

One thing to be aware of when purchasing any protein supplements, is the sugar content. Some contain high amounts of sugar to improve taste. For this reason, it is vital to always check the nutritional information of any supplement before you purchase it. This is especially true if you have a medical condition such as diabetes.

Overall whey protein is a great way to top up your daily protein intake in a convenient manner. It is an ideal supplement for a variety of people including, fitness enthusiasts, athletes, bodybuilders, people aiming to lose weight and those needing to get more protein in their daily diet.

It can be used by nearly everyone although it may not be suitable for people who are following certain diets, are lactose intolerant. Or have cow milk protein allergies (4).

Types Of Whey Protein

There are three primary types of protein powder derived from whey protein. These types are as follows:

Whey Protein Concentrate (WPC): Whey protein concentrate contains low levels of both fat and carbohydrates. The percentage of protein in WPC is dependent upon how concentrated it is. This can range from anywhere from 30 up to 80%.

Whey Protein Isolate (WPI): This is whey protein which goes through extra processing. This process results in WPI having increased protein, lower fat and carbohydrates. Whey protein isolate powder contains 90% or more protein by weight (5).

Whey Protein Hydrolysate (WPH): This is whey protein which has already undergone hydrolysis. Hydrolysis is a process which is required to take place for the body to absorb protein (6). For this reason, WPH is seen as a whey protein which has been “pre-digested”. The result of this is WPH easier to digest than other forms of whey protein.  It also has a reduced allergen potential. This is why it is often used for both infant and medical nutrition supplements (7).

Benefits Of Whey Protein

Whey is a type of protein which can provide several benefits to individuals who incorporate it into their diets. It is perhaps best known for being vital to the preservation and building of muscle (muscle protein synthesis). However, it has several lesser known benefits including increased satiety and possible assistance with weight loss.

Increased Protein Intake

Whey is a simple way to get additional protein into your diet so you can hit your daily protein goals. Proteins are the main building blocks of the human body. This makes getting the required amount of protein an essential part of a healthy diet. This becomes even more important if you are exercising on a regular basis. The reason for this is because protein will be an essential element into ensuring your body recovers properly.

This is also true if you are seeking to build muscle. Studies have shown as the frequency and volume of resistance training increases in both trained and untrained individuals, protein supplementation may promote both muscle hypertrophy and strength gains (8).

Improves Satiety And Helps With Weight Loss

Protein is known for its ability to increase satiety. This means by increasing your protein intake using a supplement such as whey you will fill fuller (9). Feeling fuller will make it less likely you will binge eat. And make it more likely you are successful in sticking to your diet plan. The increased satiety achieved with an increased protein intake is especially beneficial if you are trying to lose weight. The reason for this is maintaining a calorie deficit is the most important aspect of successfully losing weight (and body fat). And increased satiety will make this much easier.

In fact, researchers have found increased protein intake has generated results such as a reduction in calorie intake throughout the day (10). Increases level of appetite reducing hormones (11) and decreased levels of the hunger producing hormone ghrelin (12). It has also been found in a study subject who took whey protein shakes with at least 20 grams of protein per serving found hunger decreased by between 50% and 65% (13). This means incorporating whey into your diet should help you with your weight loss and body fat reduction goals whilst helping you preserve lean muscle mass (14).

Anti-Cancer Properties And Promising Signs Of Treating Some Forms Of Cancer

Epidemiological and experimental studies suggest that dietary milk products may exert an inhibitory effect on the development of several types of tumours. Some recent experiments in rodents indicate that the anti-tumour activity of the dairy products is in the protein fraction and more specifically in the whey protein component of milk (15). Additionally, another study showed promising signs in the effectiveness of whey protein in the treatment of some urogenital cancers (16).

Reduced Blood Pressure

A research study found beverages containing whey protein reduced blood pressure in young men and women. In young adults with elevated DBP and SBP, whey beverage consumption significantly decreased SBP, DBP, and MAP by 8.0, 8.6, and 6.4 mm Hg (17).

Reduced Cholesterol Levels

Researchers found evidence whey protein can help reduce total cholesterol and LDL cholesterol when used as dietary supplements over a 12-week period (18).

Accelerated Gains In Both Aerobic And Anaerobic Power

A study found the use of protein supplementation may accelerate gains for both aerobic and anaerobic power. This is obviously extremely beneficial for athletes who are seeking to maximise their performance in a chosen sport. The reason for this is an increased ability to work with and without oxygen should translate into superior performance (8).

How Whey Protein Can Assist With Muscle And Strength Gains

Protein supplementation is most often associated with individuals seeking gains in the areas of muscle mass and strength. Although this is not the only use of whey protein powders, a large percentage of gym enthusiasts, athletes and bodybuilders use protein shakes daily.

The reason for this is because adding whey to your diet can help you hit your protein targets to achieve either an increase in muscle mass or strength gains. The way in which this increased protein intake helps muscle gains is through the process of protein catabolism. This is where protein is broken down into amino acids.

Amino acids are then used to repair and grow new muscle fibres. If you consume a high enough amount if protein your body will have a positive nitrogen balance. This positive nitrogen balance means more nitrogen is entering your body than is being lost by it. A positive nitrogen balance signals to the body to get into an anabolic state (21). Once in an anabolic state, your body will build more muscle.

Protein shakes are extremely beneficial due to their ease of preparation and consumption. This makes them ideal to consume immediately after exercise. Research has suggested this promotes muscle protein synthesis, net muscle protein accretion and ultimately hypertrophy (22).

Whey protein intake alone will not guarantee an improve in strength or muscle gains, it must be part of resistance training program. This must be maintained over time with an increase in frequency, duration and volume. In these circumstances, research suggests whey protein supplementation will promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals (8).

What Dosage Of Whey Protein Should You Take

In most cases, it is recommended to follow the serving instructions on the packaging of your whey protein supplement.  This is normally 1 or 2 scoops or whey protein powder per day. With the recommended time to take this post-workout. It is important to remember; whey protein powder is a supplement to your diet and if you are already hitting your daily protein intake through food additional protein is not necessary.

Are There Any Potential Side Effects From Taking Whey Protein Powder?

One of the most frequently cited concerns regarding protein shakes is the possibility of kidney damage and a contribution to osteoporosis. Several studies have shown these concerns to be unwarranted. They have found dietary proteins are as essential as calcium and vitamin D for bone health and osteoporosis prevention (19). And there is no evidence which suggests protein intake is linked to the initiation or progression of renal disease in healthy individuals (20). However, it is recommended any individual with current kidney or liver issues consult with a medical professional before supplementing their diet with any form of whey protein.

Potential side effects of whey protein powder if allergic or consumed higher than your body can tolerate can include nausea, extreme flatulence, diarrhoea, stomach pain and cramping. If you believe your tolerance of whey protein is being exceeded it is probably down to the lactose in the whey. If you are finding problems with a whey protein concentrate supplements, the lactose content of a protein shake can be reduced by switching to either a vegan protein powder. Or by using whey protein hydrolysate or isolate.

Of course, if you are still finding problems after trying alternatives it is best to avoid protein supplements all together and get your protein from food sources. Or to seek advice from a medical professional. In general, whey protein powder is a very safe supplement for most people, who can enjoy it as supplementation to a healthy diet.

Whey Protein Summary

Whey protein is a great way to add more protein to a healthy diet. It is a quality protein source which contains a substantial amount of all nine essential amino acids (23). This make is an excellent supplement for athletes, bodybuilders, gym enthusiasts and anyone who wants to up their protein intake. Whether your goal is to lose weight, improve your body composition or increase muscle mass, taking whey protein can help. The supplement you choose doesn’t matter. All the whey proteins: concentrate, isolate and hydrolysed whey protein are great additions to a healthy diet.

Whey Protein FAQS

How Is Whey Protein Made?

Whey is a by-product of the cheese-making process. This by-product is filtered to remove nearly all the bacteria, fat and lactose content. This is further filtered depending upon which type of whey product is desired. Once this second filtration has been completed it is transformed from a liquid to a powder. This is done through spray drying. Once this has been done the product is packaged ready for use.

Does Whey Protein Contain Dairy?

Yes, whey protein contains dairy. It is derived from cow’s milk.

Can Whey Protein Assist With Weight Gain?

Whey protein helps get more protein into your diet. If you are working out regularly and have a diet which results in a calorie surplus you will gain weight. With a calorie surplus, the additional protein provide by whey protein will promote muscle gain.

How Does Whey Protein Work?

Whey protein is a source of protein like any other. It provides the building blocks the body needs to repair and build muscle tissue. Research has also shown the use of whey protein can also improve satiety and assist with the improvement of body composition.

Is Whey Protein Keto Friendly?

Yes, whey protein is keto friendly. A lot of people use whey to help reach their protein intake goals on a keto diet. Any protein which has a low carbohydrate value per serving would be keto friendly. An example of this would be whey isolate. 

Are Whey Protein Shakes Healthy?

Whey protein shakes are healthy when taken as a supplement to a healthy well-balanced diet. Whey is a simple way to increase your daily protein intake. Benefits of this include improved satiety, the maintenance of muscle mass and assistance with muscle growth. Of course, if you have any allergies it is important to check the supplements nutritional information to make sure the protein you chose is suitable for you.

What Are The Different Flavours Of Whey Protein Available?

There are several different flavours of whey protein available. The most popular include chocolate, vanilla, strawberry and salted caramel.

What Is The Best Time Of The Day To Take Whey Protein?

Whey Protein can be taken at any time of the day. Popular times of the day to take protein supplements include pre and post workout. As well as any time in the day when it is not possible to find a source of high quality nutrition.

Can Whey Protein Help With Weight Loss?

Yes, whey protein can help with weight loss. Protein contributes to increased satiety which is an often-overlooked factor when attempting to maintain a calorie deficit. Without a calorie deficit weight cannot be lost.

What Are The Different Types Of Whey Protein?

There are 3 different types of whey protein; whey protein isolate, whey protein concentrate and whey protein hydrolysate. Concentrate is the most common whey to be found in protein supplements. It as a low fat and lactose content with a protein content of 70% plus. Whey protein isolate is concentrate which has been processed further. This extra processing removes all the fat and lactose. The result is a protein content of 90% plus. Whey protein hydrolysates are different as they undergo an additional processing step. In this step, the whey is “pre-digested”. The result of this is hydrolysates are absorbed more quickly than other forms of whey.