Whey Protein 101!

[HeismanWatch]

This may help some that are not familiar with the different types of Whey!!!

Table 1: Typical Whey Protein Ingredient Composition
Whey Components.....Whey Powder..... Whey Protein Concentrate..... Whey Protein Isolate
Protein.................... 11% to 14.5%............. 25% to 89%....................... 90% +
Lactose................... 63% to 75%............... 10% to 55%........................ 0.5%
Milk fat..................... 1% to 1.5%................ 2% to 10%........................ 0.5%


Whey Protein Isolate or Whey Protein Concentrate; which is better?
By Tom Venuto - Author of Burn The Fat, Feed The Muscle

I?m really confused about all the different types of proteins. Can you tell me what is the difference between whey protein isolate and whey protein concentrate?

Before I explain the difference between the two types of whey, you first need to understand something very important: Much of the information being provided about protein comes from companies that sell supplements. The next time you read an article about protein supplements, keep in mind who is writing the article. Don?t be surprised if you get a sales pitch at the end of the article with an 800-number for easy ordering.

If a bodybuilder ever recommends a particular brand of protein, or makes outrageous claims like, "I gained 15 pounds of solid muscle just by switching to brand X protein", check to see if they have an endorsement contract. I have to laugh when I read that a bodybuilding champion claims to have built their physique by eating 50-80% of their calories in the form of protein powder, while they have a contract with the company that makes it. If anybody is really gung-ho about a particular type of protein, look for the bias ? it?s almost always there.

That being said, it?s true that whey is definitely a great source of protein. Whey has a high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. In addition, numerous studies from reputable researchers have shown that whey has immune-system enhancing benefits.

Whey is a dairy protein that is a by-product of the cheese making process. In its raw state, whey contains substantial amounts of fat and lactose (milk sugar). You wouldn?t want to eat raw whey. That?s why it is filtered and processed: to remove most of the lactose and fat. If you?ve ever heard of microfiltration or "ion exchange," those are simply methods of separating the fat and lactose from the protein. The end result is a more concentrated protein ? either concentrate or isolate (which is what you want).

The primary difference between isolate and concentrate is that the isolate is more pure. In other words, isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%.

If you are lactose intolerant and you have problems with gas and bloating, then the isolate might be a better choice. But being more "pure" doesn?t necessarily mean tht whey isolate is better or will produce greater muscle growth. Whey protein concentrate is still an excellent source of protein. Besides, isolate does have disadvantages: For one, it is more expensive than concentrate. Isolate has also had some of the valuable immune-boosting protein subfractions such as alpha lactoglobulins and lactoferrins removed in the filtering process.

In the long run, I don?t think it makes much difference whether you use concentrate or isolate. Nutrition companies will surely bicker back and forth forever over whose protein powder is the best, but choosing your protein isn?t something you should lose sleep over.

Protein nutrition is very simple: For practical muscle-building purposes, the important thing is to consume between 25-50 grams of protein (depending on your needs) every three hours. Whether it comes from whey isolate, whey concentrate, egg whites, chicken, fish, lean red meat or whatever ? I just don?t think it matters that much.

I?ve used whey for years; I throw a couple scoops in my oatmeal in the morning sometimes instead of making egg whites. Sometimes I have a protein shake instead of a food meal. The main benefit of protein powders and meal replacements is convenience. Drinking your protein is definitely easier than preparing, cooking and eating it. Still, 80% of my protein comes from food sources such as egg whites, chicken, lean red meat (usually top round), and occasionally some tuna, salmon or other fish.

Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer, and author of ?Burn The Fat, Feed The Muscle?: Fat Burning Secrets of the World?s Best Bodybuilders and Fitness Models. Click here to visit Tom's Burn The Fat, Feed The Muscle website.
Physical Performance

[HeismanWatch]

The Wonders of Whey Protein
By Marjorie Geiser, RD, NSCA-CPT

Until about 1980, about half of all the whey produced was dumped as waste product into local waterways. However, two events took place to change how whey was addressed: First, more strict environmental laws were forbidding regular dumping of industrial byproducts; and second, researchers started to investigate all the benefits of using whey, which created a new source of revenue. This article will discuss the many benefits of whey protein products, and what the research says about how it can benefit those involved in strenuous exercise.

Many active people today have heard of whey protein, but many may not know exactly what it is. Whey is the thin, watery portion of milk that is obtained by coagulation and removal of the curd (casein) during cheese production. The whey proteins are then separated from the liquid whey and purified to various concentrations of whey protein. Not only are whey products used in such foods as baked goods, toppings, salad dressings, and emulsifiers, they are also used as high-quality protein sources in energy bars, protein powders, infant formulas, and medical nutritional formulas.

Whey contains almost all the vitamins and minerals of milk. Alfa- and beta-lactoglobulin comprise between 70 – 80% of whey. These provide high levels of essential amino acids and branched chain amino acids (BCAA). Many of the individual components found in whey can now be isolated to carry out specific needs or can be further added to commercial whey products.

It is felt that, when comparing whey protein to casein, whey is a superior product. Whey appears to offer more benefits to the immune system, is digested and absorbed faster, is a higher-quality protein, and may have better antioxidant properties.

Whey also appears to exert more beneficial effects than soy protein as whey offers a more complete protein and does not inhibit absorption of other nutrients. Research has shown that eating soy foods can be beneficial to a healthy diet because they supply the body with what are known as phytoestrogens or isoflavones. However, when these substances are concentrated, as when in supplement form, it is believed that too much of a good thing may actually be harmful to your health. Therefore, consuming soy in forms other than as food is not recommended at this time.

There are several forms of whey protein (see Table 1):

Whey powder is produced by taking the whey directly from cheese production, clarifying it (removing fat), pasteurizing it, and drying it to provide a fine white powder.
Whey protein concentrate typically uses what is called ultra filtration technology to filter or concentrate whey components. Ultra filtration basically causes the larger protein molecules to remain while filtering out lactose and ash, which results in a higher concentration of protein. Although the concentration of protein can range between 25-89%, most products contain at least 80%.
The highest concentration of protein comes in whey protein isolate. These products have a protein concentrate of 90% or higher as a result of both micro filtration and ion exchange. Micro filtration is much like the above-mentioned ultra filtration, except the filter is smaller. To get higher protein concentration, additional lactose and fat are removed. This process maintains the naturally occurring bioactive components present in whey that are mentioned below. Because this form of whey is so low in lactose, those who are lactose-intolerant can often safely take this product.

Table 1: Typical Whey Protein Ingredient Composition
Whey Components.....Whey Powder..... Whey Protein Concentrate..... Whey Protein Isolate
Protein.................... 11% to 14.5%............. 25% to 89%....................... 90% +
Lactose................... 63% to 75%............... 10% to 55%........................ 0.5%
Milk fat..................... 1% to 1.5%................ 2% to 10%........................ 0.5%

Many sports nutrition products, infant formulas, and medical nutritional formulas use products with hydrolyzed whey protein. The process of hydrolysis breaks down the protein into smaller segments called peptides. Peptides are small chains of amino acids. This makes the protein easier to digest and reduces the potential for allergic reactions.

High quality whey protein powders are available in all forms, combined with many other ingredients or found as just plain whey protein. Other ingredients found in whey products are creatine, extra BCAAs, and glutamine. Many are sweetened with sugar, artificial sweetener, or an herbal sweetener known as Stevia. Some also have added flavors, such as vanilla. Whey protein isolate provides the highest yield available, but this does not necessarily mean it’s a superior product over whey protein concentrate. In fact, many products contain both. Most products supply an average of 20 grams of protein per serving, but this can vary greatly, depending on the product and its goals. Ultimately, taste will determine a person’s favorite product. The most common way to use the powders is by adding to fruit or juice to make a smoothie, or to add it to foods such as cottage cheese.

Most recommendations for the amount of whey protein intake depend on the individual needs. Most research does not support a total protein need higher than 0.6-0.9 grams per pound of body weight and an intake of 25 grams of whey protein appears to be adequate to fit these needs, along with a healthy diet.

Probably the most researched and used benefit in eating whey protein is to the immune system. Numerous studies have shown that whey proteins, which are high in the amino acid cysteine, help enhance the body’s immune system by raising glutathione levels 1. Glutathione is a powerful antioxidant with the ability to help the body reduce the risk of infections by making the immune system more responsive. Antioxidants help fight against disease. Commonly known antioxidants are vitamins, such as vitamin C, E, and A.

One of the largest organs responsible for fighting disease is our gastrointestinal tract. The intestinal tract is a diverse bacterial universe that consists of more than 400 different species of bacteria, each with multiple strains. While both harmful and friendly bacteria coexist in this environment, it’s very important for our overall health that the beneficial bacteria dominate. These beneficial bacteria, known as probiotics, are responsible for keeping the gut healthy. Typical examples of probiotics are Lactobacillus acidophilus and Bifidobacterium lactis. Most people are familiar with these products in the form of yogurt and kefir.

Prebiotics are substances that promote the growth and activity of these beneficial bacteria. Two common examples of prebiotics are fructooligosaccharides (FOS) and inulin, which are non-digestible carbohydrates that act as a food source for the probiotics. Whey proteins have been found to also improve intestinal health by way of their prebiotic value. Components of whey that act as prebiotics include the immunoglobulins, lactoferrin, glycomacropeptide (GMP) and dietary calcium.

Immunoglobulins (Igs) are probably the best-known of these agents. Igs are basically proteins responsible for the body’s antibodies, who act as soldiers fighting against pathogens. Examples of Igs are IgG, IgM and IgA. IgG has been shown to bind to the toxins that cause infections leading to diarrhea, dehydration and muscle aches.

Lactoferrin (Lf) is another element that works as a prebiotic. As an iron-binding protein, studies show that this protein survives passage through the stomach and small intestine and is able to seize iron from bacteria in the lower bowel. Since many pathogens have high iron requirements, this property of Lf makes it broadly antimicrobial (capable of destroying or inhibiting the growth of microorganisms) in nature.

Whey protein is a popular protein supplement for fitness primarily because of its high concentration in the branched chain amino acids (BCAAs), leucine, isoleucine, and valine. BCAAs are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen, the storage form of glucose 2, and may help prevent muscle protein breakdown during exercise 3. Consequently, taking whey as the protein source for pre-exercise and post-exercise, along with a carbohydrate source, may exert a beneficial effect to the training muscles.

A consistent finding in research has shown the immune-boosting benefits of whey. A review by Ha and Zemel 4 concluded that the most significant benefit of taking whey products in exercise was in improved immune function. Several published reviews of the literature concluded that more research is still needed to determine the benefit of amino acid supplementation in exercise training. 5, 6

Studies on other benefits of whey protein to exercise are mixed. When comparing whey protein and exercise to exercise alone in women with HIV, Agin et al 7 found that whey protein had little effect on muscle mass, but did improve quality of life, which again substantiates the immune-enhancing benefits. However, another study showed increased lean tissue and bench press strength when subjects combined whey protein with creatine. However this combination did not show greater results for squat strength and quadriceps strength 8. So, combined with other ergogenic aids, whey may offer some athletes a competitive edge.

There are many other benefits to whey protein intake beyond the focus of this article, but are worth mentioning:

Whey protein is a key ingredient in many infant formulas because alpha-lactalbumin is the main component in human breast milk.
Alpha-lactalbumin is high in tryptophan, a natural relaxant. A recent study showed that a diet including alpha-lactalbumin-enriched whey protein was helpful in improving mood levels and increasing serotonin levels in the brain 9.
Some studies suggest that whey protein may provide benefits to people with borderline high hypertension. Many studies are currently in progress on this topic.
Whey protein shows promise to help fight many cancers through its glutathione antioxidant system (GSH) 1.

[HeismanWatch]

Weight Management
Studies show that achieving and maintaining a healthy weight can add years to your life and help prevent weight related complications, including diabetes, cancer, and heart disease. Diet plays a key role in any weight management program and adding whey protein often helps make a positive difference. Here are some of the reasons why.
The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal.
Whey protein isolate is pure protein with little to no fat or carbohydrates. It is a perfect complement to any low carbohydrate or low glycemic index diet plan.
Recent studies by Dr. Donald Layman, a professor at the University of Illinois, have highlighted the role of the essential amino acid leucine in improving body composition. High quality whey protein is rich in leucine to help preserve lean muscle tissue while promoting fat loss. Whey protein contains more leucine than milk protein, egg protein and soy protein.
Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.
Whey protein contains bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). In support of this, a new study found that whey protein had a greater impact on satiety than casein, the other protein in milk. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

[HeismanWatch]

Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance. The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.
Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.
Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

[CaptainFT]

Dude, I know you mean well but I think you are going to annoy people. As an aside, "Burn the Fat, Feed the Muscle" is a fantastic e-book

[HeismanWatch]

I just read a bunch of lost souls begging for information on Whey, (Isolates / Concentrates / etc.)

Someone will learn from it. If that upsets someone, they will learn not to read my posts eventually.

I'll take a look at that book as well. Thanks for the info!!!

[HeismanWatch]

bump

[HeismanWatch]

bump

[ljd15]

thanks?

[The Shoeless Wonder]

Cliffs?

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Muscle Beach!!!

[Problem]

red?

[HeismanWatch]

6.0

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ttt

[HeismanWatch]

bump!

[CandyJade]

Not sure if I'm posting this in the right place but here it goes... Can I mix my whey powder into my cooked oats? I've heard some people say that the heat kills the value of the whey protein somehow. Dont know how true this is?