Whey protein powder can be an effective and convenient supplement, but it has its flaws. Learn all you need to know about whey protein in this article!
Whey protein is a popular supplement that can help you increase your protein intake – and protein contributes to the growth and maintenance of muscle mass. 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 may be easier to tolerate for some people, but it is still milk protein and not suitable for people with a milk allergy. It is. however, the most expensive form of whey.
Whey Protein and Muscle Building
Incorporating more protein into your diet can support your training goals. When you combine whey protein with a balanced diet and regular exercise, it can certainly help you achieve your fitness goals.
Protein-rich meals tend to feel more filling in studies [4]. Still, protein shakes are not a meal replacement. 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 the essential amino acids your muscles use after training [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.
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 soy yoghurt, nut butter or a dash of maple syrup for extra flavour. 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. Heat changes the protein's structure (denaturation), but this does not reduce its nutritional value – our article on baking with protein powder explains why.
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 and made without milk ingredients, and in studies a high-protein plant-based diet supported strength and muscle gains as well as an omnivorous one [5].
Conclusion
Whey protein is widely recognised for its rich amino acid content and its use in muscle building. But, as with any product, it's essential to be informed of its types and potential side effects. If you are looking for a plant-based alternative, WAM Protein is a blend of soy, pea and rice protein with added leucine (2.5 g in total per 30 g serving). 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.
[5] Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330.