Whey Protein, benefits, side effects, and types.

Whey Protein Powder
Whey Protein Powder

Whey protein belongs to the most common and affordable nutritional supplement for athletes. It shows that we are always been using whey protein, in fact, it is not so long ago that whey was a waste material in cheese making.

This is what our article is about, the history of whey from its discovery to the present. In the article, you will learn everything about the process of making whey protein, what will it consists of, and what processes it needs to pass before becoming a protein powder. Get ready for a lot of interesting facts that will surprise and entertain you.

What is whey?

Whey and casein are two popular proteins made out of milk. Special enzymes are added to the milk the separate curds and the liquid whey. so, from 10 liters of milk about 1 kg of cheese is produced and the remaining liquid is whey. In general, whey is found in any milk. Interestingly, whey can be derived from the milk of any mammal that produces milk by the mammary gland, whether it be a cow, a llama, a goat, or a cat. Even in breast milk, there is whey. 

Sepration of protein
Separation of protein

Whey is formerly considered a waste material in cheese making and it is poured into the rivers or used as a feed compound for animals. However, over time, the Waste Disposal Act has changed and dairy manufacturers have been looking for possible whey use. Soon they discovered that this “waste” was actually very important.

Whey Composition

What makes whey so exceptional? First, it is relatively easy to get, and at the same time, it is both nutritionally and biologically rich. It consists of a significant amino acid profile, as well as several functional components that support the immune system. In the table below you will find all the substances of whey composition and their percentage

Beta-lactoglobulin45 – 57 %
Alfa-lactalbumin15 – 25 %
Immunoglobulins10 – 15 %
Glycomacropeptides10 – 15 %
Bovine serum albumin8 – 10 %
Lactoferrin1 %
Whey Protein Composition

Beta-lactoglobulin – about 25% of its composition are BCAA amino acids, especially leucine. BCAA branched chain amino acids promote protein synthesis, muscle growth, and muscle regeneration.

Alpha-lactalbumin – contains about 6% of the amino acid tryptophan, which is the basis for serotonin formation, the so-called happiness hormone. At the same time, alpha-lactalbumin is rich in lysine, leucine, threonine, and cysteine. It has the ability to bind minerals such as calcium and zinc and positively affects their absorption.

Immunoglobulins – Whey contains 4 types of immunoglobulins, namely IgG, IgA, IgM, and IgE, which protect antioxidants and significantly improve the functioning of the immune system.

Glycomacropeptides – are produced in the cheese-making process from digested casein. They are rich in essential amino acids that promote the absorption of minerals.

Bovine serum albumin has a varied amino acid profile and promotes fat burning.

Lactoferrin triggers the production of anti-inflammatory substances that protect the body from the development of hepatitis.

Lactoperoxidase is important for its antimicrobial properties.

Health benefits of whey protein.

Health Benefits
Health Benefits

The main advantage of whey protein is https://freelearninguniversity.com/internet-marketing/ that it helps to increase protein and BCAA amino acids intake, which are key to your fitness goals. At the same time, whey protein is a complex protein source, which means that it contains all 9 essential amino acids that the body cannot produce itself and can only obtain from food. All you need is one serving of whey protein and you will enrich your body with all 9 essential amino acids at once.

Whey is a particularly rich source of BCAA, which are amino acids such as leucine, isoleucine, and valine, which help to build and maintain muscle mass and can serve as a source of energy for long or intense training. In addition, whey protein can increase performance and strength and helps to reduce weight

Whey also has a lot of benefits for human health. Many studies confirm that whey can potentially lower cancer risk, improve immunity, reduce inflammation, and increase liver function in those suffering from any form of hepatitis. Whey protein also reduces blood pressure, strengthens immunity in HIV patients, and also helps to prevent type 2 diabetes.

Whey protein promotes muscles growth.

Muscle mass naturally declines with age.

This usually leads to fat gain and raises the risk of many chronic diseases.

Strength training, coupled with the of high protein foods or protein supplements, is showing to be an effective preventive strategy

Particularly effective are high quality protein sources, such as whey.

Leucine is the most growth-promoting (anabolic) of the amino acids

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength .

For muscle growth, some studies show that whey protein may be slightly better than other types of protein, such as casein or soy (

However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.

 Whey Protein Side Effects

Side Effects Of Protein
Side Effects Of Protein

It’s relatively ubiquitous to experience some gastrointestinal unease and varying intensity levels when consuming whey protein supplements. If this sounds familiar, you may then be curious if your sensitivity is due to one of the following.

  • Whey protein allergy
  • Lactose intolerance or sensitivity
  • Quality of the whey and digestibility

Side effects

1. Weight Gain

 Weight Gain
Weight Gain

Many people are unaware that whey protein concentrates range from thirty to eighty percent protein and contains carbohydrates in sugar (lactose). When you purchase whey protein concentrates, it’s critical to account for the other macros apart from the protein https://freelearninguniversity.com/digital-marketing-5/

It becomes especially true if you are attracted to protein powders that taste like desserts. Many protein powders taste like popular desserts because intense indulgent flavors are the best at masking any unpleasantries typically associated with low-quality whey protein powders.

Whey protein powder in the wrong environment will act like baking soda in your refrigerator. Powdered dry protein will naturally attract all the ambient odors and moisture around it.  The air may be cleaner, but that whey may end up smelling and tasting like copper. 

The impact on a sensitive stomach when committing to a fully flavored plastic tub of dessert-tasting whey powder then becomes two-fold –

  1. Flavored products are loaded with natural & artificial sweeteners and other additives to create a popular flavor like a chocolate brownie or peanut butter.
  2. The intense indulgent flavors can now mask whey that has gone sour or is full of impurities that expose harsh and undesirable notes that require masking.

If your stomach holds up, and you can avoid purging your vanilla sherbet sugar powder, be sure you count macros correctly. The cost to your health may no longer be worth the benefits of your protein supplement.

2. Digestion Problems

Digestive Problems
Digestive Problems

One of the incredible perks of whey protein and honestly, dairy protein, in general, is its very high digestibility factors. Typically expressed in percentage terms, high-quality grass-fed whey protein has a perfect rating of one hundred percent. For example, oat protein ranks in the 90% tier, similar to other carbohydrates in that class like corn and rice.

The high digestibility score for whey protein powder represents the degree to which macro-nutrients work through the gastrointestinal tract.

Digestion is critical for proper absorption, and the efficacy of these two independent actions make up the metric known by most as “bioavailability” or “biological value.”

What are the Symptoms of being Lactose Intolerant?
Lactose Intolerance
Lactose Intolerance

Some of these lactose intolerance symptoms include:

  • Abdominal cramping
  • Bloating
  • Diarrhea
Whey protein types
1. Concentrate
Whey Concentrate
Whey Concentrate

The concentrate is the least processed whey that contains 70-80% of protein. The rest of the composition is lactose, fat, and carbohydrates. It is produced by the filtration process and has the best taste from whey proteins. Whey concentrate is a basic type of protein and is therefore suitable for all beginning athletes and those who are looking for an affordable protein source. It can be used as a pre-workout or post-workout supplement or as a protein snack between meals. 

2. Whey isolate

Whey isolate contains 90-95% of protein and only a minimal percentage or no lactose at all. It is derived by the microfiltration process and is a superior whey protein compared to whey concentrate because it is rapidly absorbed. It is perfect for people who stick to a low-carbohydrate diet and try to reduce weight. It is suitable as a pre-workout or post-workout supplement for its quick absorption and good digestibility

Whey Isloate
Whey Isloate