Whey Protein powders are one of the most sought-after products in the fitness industry. It is touted by many fitness specialists as an essential supplement, so much that it is the first question I am asked by every single client, when I try to discuss nutrition. Personally, before you take any supplement, you should truly understand the purpose, benefits, and dangers of taking it, so let us discuss.
WHAT IS WHEY PROTEIN?
Milk is made up of two proteins, whey, and casein. The whey is created as a liquid by-product of making cheese or can be separated from casein. Once the whey is separated it goes through several processing stages to increase its protein concentration. This concentrate is then dried to form a powder, which we know as whey protein powder. Whey is considered a complete protein as it contains all 9 essential amino acids needed by the human body.
WHAT IS THE PURPOSE OF A WHEY PROTEIN POWDER?
Whey protein is considered easily digestible and increases the production of new protein in the muscles. The increase in protein will aid in a faster repair of muscle fibers damaged by exercise/weightlifting.
WHAT ARE THE DIFFERENT TYPES OF WHEY PROTEIN POWDERS?
There are 3 types of whey protein:
1. Whey Protein Concentrate – this is whey protein that has been processed and dried to form a protein powder concentrate containing 80% of protein and 20% of fats and carbs.
2. Whey Protein Isolate – this is whey protein that has been further processed (than the concentrate) to contain a higher protein content and lower fat and carb content per serving eg 90% protein
3. Whey Protein Hydrolysate – commonly referred to as the predigested form of whey protein i.e. it has gone through a partial hydrolysis making it even easier to digest that the first 2 forms mentioned. This is usually used as a medical protein supplement in infant formula because of its digestibility and lower allergen potential.
The most commonly used of the whey proteins in the fitness world are the Concentrates and Isolates. Here is a comparison with respect to nutrition content
Whey Protein Concentrate - Protein: 18g, Carbs 3.5 g, Fats 1.5g, Lactose 3.5g
Whey Protein Isolate - Protein 24g, Carbs 0g, Fats 0g, Lactose 1g
The whey isolate is not only higher in protein content but lower in carbs and lactose, making it a more suitable option for diabetics or persons who are lactose intolerant. The whey isolate also costs more due to its processing; roughly $350-$400TT.
BENEFITS OF USING A WHEY PROTEIN SUPPLEMENT.
1. Aids in weight loss – helps preserve lean muscle and reduces body fat
2. Lowers cholesterol – Decreases total cholesterol and LDL cholesterol
3. Improves asthma – improved the immune response in children with asthma
4. Reduces blood pressure and cardiovascular disease – reduces blood pressure in hypertensive patients & lowers the risk of heart disease and stroke.
DANGERS OF USING WHEY PROTEIN
Whey protein taken in low doses generally is not harmful. However high doses (over consumption) can cause:
1. Stomach cramps
2. Headaches
3. Nausea
4. Acne
I am an advocate for clients not taking more than 2 scoops per day and drinking 2-3L of water daily.
WHO SHOULD TAKE WHEY PROTEIN SUPPLEMENTS?
When engaging in any fitness plan one should consult a registered dietitian to craft a balanced diet for his/her fitness performance goals. Many persons can meet their protein goals by following a balanced diet. However, if one is struggling to meet the protein goals outlined in their meal plan, a protein supplement can be added. For clients on a fat loss journey, I prefer that you use a whey protein isolate.
