My husband goes through tons of this stuff daily. Yes, it is an ideal way to get supplemental protein into your diet but personally, I don’t feel the need to consume it multiple times a day, each and every day. Check out How Much Protein to better understand why.
Also, I have this thing about chewing versus drinking my calories. I like to chew! I get great satisfaction (as do most humans) from chewing and eating my food!
That’s not to say that the use of whey protein does not have a place in a healthy regimen and in your quest to maintain lean body mass. It most certainly does. Many athletes, bodybuilders and fitness enthusiasts alike use it to supplement their diets as it provides a high quality protein boost. I use whey protein and I recommend others use it to supplement protein intake as well.
What is Whey Protein, How is it Made, What are Types?
So what is whey protein? At the most fundamental level, whey is a milk protein. Stepping back a bit, milk proteins consist of both casein and whey proteins. Casein is present to the larger degree, but it is insoluble in water and has less nutritional value than its whey counterpart. Whey protein is coveted for its high nutritional value and is much more soluble than casein over a range of pH levels.
Interestingly enough, whey used to be discarded as it is a by-product of the cheese making process. More than 90% of the volume of milk was discarded as whey when cheese was produced. It was discovered that spray drying the whey resulted in a highly nutritional protein powder. Protein powder is now in great demand by the food and supplements industries for both its nutritional and texture enhancing properties.
All whey protein powders are not alike. More specifically, some whey protein powders have higher protein content than others. There are whey protein concentrates (WPC), whey protein isolates (WPI) and more often than not, proprietary blends that contain these and other milk powders.
- WPC – you may often see something like WPC 80 which simply means that this powder has 80 percent protein; these usually have much less than 90% protein
- WPI – will typically reference ion-exchange which speaks to one of many techniques uses to filter the protein to a purer, higher protein content > 90% and often up to 93%
- WPH – Whey Protein Hydrolysates are created by lysing the peptide bonds in the WPCs or WPIs to make the amino acids more readily available to the system (facilitates quicker absorption)
- WP Blends – combinations of WPIs, WPCs, milk proteins etc. Vary widely by company. Remember, ingredient list places items comprising the greatest weights first. If WPC is first, there is more WPC than anything else.
Generally, the higher the protein content, the higher the cost of the protein powder. A WPC will likely contain more fat, carbohydrates and perhaps lactose than the others but it will be the least expensive. Usually a whey protein powder containing some sort of a blend of proteins will be the best economical and effective choice.
How does your body use whey protein? Why would I use it? What are the Benefits?
Your body will use whey protein just as it uses any other source of protein. However, the good news is that whey protein is a highly nutritious food source with a complete protein profile containing all of the essential amino acids. It is also easy to digest.
Many use whey protein for its great convenience. It is readily available and highly portable making it an easy, on the go meal or snack. You can not only make a shake but you can add it to other drinks and foods to increase the protein content. You can also use it in cooking and baking.
Whey protein enjoys the benefit of having what is called a high biological value. Biological Value (BV) speaks to the availability and adequate proportions of the essential amino acids required by humans for growth. Whole eggs contain all of the essential amino acids making it a complete protein. Eggs actually also contain all of the non-essential amino acids as well and are typically the standard against which scientists measure biological value of other proteins.
There are numerous methods to assess proteins for their amino acid profiles. Most common methods are: Protein Efficiency Ratio (P.E.R.), Protein Digestibility (PD), Biological Value (BV), Net Protein Utilization (NPU) and Protein Digestibility Corrected Amino Acid Score (PDCAAS)..
Absolute values may vary a bit, but no matter which method is used, whole eggs (the standard at 100 BV) and whey protein are at the top of all the scales. What this means for you is that whey protein powder is an excellent source of protein for gaining muscle and maintaining lean body mass.
Ratings over 100 cite a reference chemical score associated with the amino acids present and are not the actual BV.
Additional Information
Some people experience bloating, cramping, nausea, gas and the like from the use of whey protein. Look for a whey protein isolate if you have sensitivity to lactose. Usually that will address any problems.
Where to Buy
Now that you know what to look for, you can purchase whey protein at any grocery, health food store, chain etc. However, given the many variations in quality and price, I have found that you can achieve the best value by purchasing these online. Although this may require some planning on your part, it is so worth it in the long run. If by chance you find yourself running low on supplies, you can always get a tub on the ground while you wait for your next shipment to arrive.
Summary
Whey protein powder is an excellent source of protein and great addition to your healthful diet regimen. It is an easy way to supplement your diet to ensure that you are getting adequate amounts of protein to maintain your hard earned muscle. Look for blends containing whey protein isolate, whey protein concentrates, milk protein isolates, egg albumen etc. to maximize value. If you are particularly active and regularly strength training, supplement with whey protein isolates if your budget allows.
Finally, don’t limit yourself to just protein shakes. You can cook and bake with whey protein as well so be creative and experiment!