Whey Protein Powder: What You Need to Know

Whey protein is a popular supplement that can help you increase your protein intake, support muscle growth and assist with weight management. It's derived from milk and one of the two proteins found in dairy, alongside casein. It is extracted during the cheese-making process and is available in various forms: concentrate, isolate, and hydrolysed whey.

Consuming a diet high in protein can significantly improve muscle mass and strength. Protein shakes (whey, casein or vegan) can be an effective and convenient supplementation option for those looking to improve their athletic performance or build lean muscle mass. For whey protein in particular, there are a few differences between the individual types that you should be aware of in order to figure out what suits you best. Learn all you need to know about whey protein in this article!

Understanding Amino Acids and Proteins

Proteins are essential nutrients. They are needed by your body to grow and maintain its overall structure and function. They consist of smaller building blocks called amino acids and play a significant role in almost every process within your body.

There are 20 amino acids in total - out of which 9 are considered essential amino acids. "Essential" refers to the fact that your body can't produce these amino acids on its own, so it's crucial to include them in your diet. A so-called "complete protein" contains all 9 essential amino acids in sufficient amounts.

Milk which contains two main types of protein: whey and casein. Both are complete proteins. Whey protein is a globular protein that is quickly digested and absorbed by your muscles [1]. Casein, in contrast, is a slow-digesting protein that provides a sustained release of amino acids. This makes it ideal as an evening snack for muscle recovery over a more extended period - for example at night [2].

With the right balance of essential amino acids (no matter the protein source) from your diet, you'll be well on your way to leading a healthy and active lifestyle.

Types of Whey Protein Powder

There are three main types of whey protein supplements: concentrate, isolate and hydrolysate. They can all help to repair and rebuild muscle, as well as support muscle growth and development [3]. But each also has its distinct features and benefits:

Whey Protein Concentrate is the most commonly found form of whey protein on the market. Whey concentrate typically contains 70-80% protein by weight - along with some milk fat and carbohydrates. It's often regarded as the best choice for those on a budget as it's cheapest to produce. It is easily digestible (as long as you don't suffer from lactose intolerance) and contains all nine essential amino acids from milk protein needed for muscle growth and recovery.

Whey Protein Isolate undergoes a further processing step to remove almost all carbohydrates, fat and lactose. This results in an isolate that contains more - around 90% - protein by weight. Whey isolate is a popular option for those who are lactose intolerant or want a higher protein content and don't mind spending a bit more money. Just like other whey proteins it's quickly absorbed, making it a suitable choice for post-workout shakes.

Whey Protein Hydrolysate is created by breaking down the protein into smaller peptides through the process of hydrolysis. This hydrolysate form is basically pre-digested - meaning it absorbs quickly and efficiently. This makes it ideal for those who want a fast-absorbing protein source. Hydrolysate is also hypoallergenic, making it suitable for people with sensitivities or allergies. It is. however, the most expensive form of whey.

Whey Protein, Weight Gain, Weight Loss and Muscle Building

Incorporating more protein into your diet can be beneficial for various aspects of your health: including weight loss, muscle growth, and recovery. When you combine whey protein with a balanced diet and regular exercise, it can certainly help you achieve your fitness goals.

Whey protein can help with weight loss and body composition by promoting satiety (feeling full) without adding too many calories [4]. You should, however, never use protein shakes as a meal replacement for fat loss. Always make sure you maintain a balanced diet that is also rich in carbohydrates and healthy fats. 

Using whey protein before or post-exercise can help support muscle growth and maintenance and recovery following resistance training sessions. It provides essential amino acids needed for muscle repair and reduces muscle soreness, allowing you to train more efficiently and consistently [1]. Adjust your protein intake according to your activity level. Aim for around 1.6-2.0 grams per kg body weight for optimal muscle recovery and growth.

In addition to its muscle-building benefits, lean protein has also been linked to improved cardiovascular health. Introducing a protein supplement to your diet can promote healthy blood pressure, reduce LDL cholesterol and regulate blood sugar levels. A well-rounded diet, exercise routine, and smart supplementation can support your training, recovery, and overall well-being.

How to Use Whey Protein Products

Whey protein is a versatile supplement that can easily be incorporated into your diet in order to boost your daily protein intake and muscle protein synthesis:

Shake: The easiest method is to mix your whey protein with water or (plant) milk using a shaker bottle. Add the recommended amount of protein powder to your liquid of choice, secure the lid and shake well until the powder is fully dissolved. Enjoy after workouts or as a quick snack between meals.

Smoothies: For a more nutritious and delicious option blend your protein with fresh fruits, vegetables and/or other ingredients to make a smoothie. Mix it with fruits like bananas, berries or greens like a handful of spinach. You can also add Greek yoghurt, nut butter or a dash of honey for extra flavour and nutrition. Just blend until smooth and enjoy.

Recipes: Protein powder can also be used as an ingredient in various recipes ranging from high protein breakfasts to desserts. You can mix a scoop into your morning oats, add it to pancake batter or even use it in baked goods such as muffin, cookies or home-made protein bars. When using whey protein in recipes ensure that you're not overheating it - high temperatures may damage the protein structure.

Remember: the key is to be inventive and have fun while incorporating more dietary protein into your daily routine! With a bit of experimentation you'll find your favourite way to enjoy this healthy and essential nutrient in a high protein diet!

Potential Side Effects of Whey Protein Shakes

One common issue associated with whey is that some are allergic to whey protein or the milk from which it is derived. If you're allergic to whey your immune system perceives it as a harmful substance - triggering an attack response. Symptoms of an allergic reaction can range from mild to severe: including skin rashes, digestive issues and respiratory problems.

In addition to allergies, intolerances like lactose intolerance are another factor to consider. Whey protein contains lactose that can cause digestive discomfort to those who cannot properly break it down. Typical symptoms of lactose intolerance include bloating, gas and diarrhoea. 

Another potential side effect of consuming high doses of whey protein is getting stomach pain and cramps. If you notice any of these symptoms in yourself after consuming whey supplements, consider a change.

Vegan protein alternatives like soy protein isolate or pea protein might be a better solution for those with lactose intolerance or digestive issues. They are plant-based: free from lactose and generally easier on the digestive system compared to whey protein. They are an excellent choice for those looking to boost their protein intake while minimizing side effects. They are also more sustainable and better for the environment while providing the same benefits [5]. 

Conclusion

Whey protein is widely recognized for its rich amino acid content and potential benefits in muscle building and weight management. But, as with any product, it's essential to be informed of its types and potential side effects. If you are looking for plant-based alternative, look no further! Our perfect blend of pea and rice protein, enriched with leucine, is a nutritious and sustainable option. Choose a protein source that aligns with your values, dietary preferences, and overall health goals - and, of course, let us know if you have any questions! 

Sources

[1] West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. 

[2] Dela Cruz J, Kahan D. Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review. Nutrients. 2021 May 30;13(6):1872.

[3] A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. 

[4] Simonson M, Boirie Y, Guillet C. Protein, amino acids and obesity treatment. Rev Endocr Metab Disord. 2020 Sep;21(3):341-353.