Which whey you going?

 

Hmmm?

Today we are looking at protein a frequent topic of discussion amongst the fitness set, not matter which way you learn as far as nutrition goes. The most asked question of vegans and vegetarians is where do you get your protein? In essence for the uninitiated it is a good question, there are plenty of sources of protein that are not meat related, like beans, quinoa, almonds, pistachios, hemp seeds etc.  We are specifically looking at whey protein, what it is, where it comes from, which one works best for sports nutrition, the immune system and weight management.  If you have picked up Men’s Health, Muscle & Fitness, Flex Magazine, Muscular Development, Shape or Women’s Health in the past ten years you have heard of Whey Protein. The problem is most of these magazines are advertisements for products like Ripped Fuel, Jacked, NO explode, but you do not get the truth.  I hope that this article will give you a greater understanding of the benefits of whey protein.

So what is whey protein?  A high quality protein comes from cow’s milk, making up about 20% of the protein in milk.  It is a complete protein containing the essential and non-essential amino acids as well being rich in branched chain amino acids leucine, isoleucine, and valine.  Casein is the other protein found in milk; it has a lower protein quality than whey and is less soluble making whey the optimal choice.    The types of whey protein are whey protein concentrate, whey protein isolate and hydrolyzed whey protein. 

Whey Protein Concentrate is the protein most seen in health and nutrition stores, as it is the most economical of the proteins. It has a protein concentration of 25-89%, an excellent source of BCAA’s, but is has a higher fat and lactose content than Isolate. This is why many users end up feeling bloated and gassy.

Whey Protein Isolate has the purest form of protein at a protein concentration of 90-95% and very little lactose and the lowest in fat.  Anyone who is lactose intolerant could benefit from its low level of lactose. WPI is broken down further into three different sub types Ion exchange, Cold filtration and Cross flow microfiltration. In this article, we are looking at Cross flow microfiltration, which is to be highly pure, nutritionally superior, and soluble.

Hydrolyzed Whey Protein is a highly absorbable up to 80% of the protein ingested bypasses the stomach and is absorbed into the small intestine. Studies have shown that hydrolyzed proteins with short-chained amino acids can increase IGF-1.

What is interesting about whey protein is that the amino acid profile is practically identical to skeletal muscles. It maintains and repairs muscle after exercise due to the high concentration of BCAA’s. These branched chain amino acids help prevent fatigue during intense longer duration sport events.  Leucine helps stimulate protein synthesis and maintain a positive nitrogen balance to enhance muscle repair and recovery.  Another use is for weight management as whey protein can help to stimulate an appetite suppressing feeling of being satisfied that helps curb overeating. It is more effective than red meat in reducing weight gain and increasing insulin sensitivity.  It is the concentration of BCAA’s that help increase fat loss and promote lean tissue making it an integral part of a health and fitness program. The other advantage to having whey protein in your meal plan is the positive effect it has n your immunity levels. Whey protein contains immunoglobulin an antibody that helps build the immunity system in babies. Studies suggest that immunoglobulins may support disease control in adults; it is beneficial in treatment of E-coli and certain types of diarrhea. Whey protein is also an excellent source of cysteine to enhance glutathione status and maintain or improve immune function. Glutathione has a vital role in the detoxification of the liver and can attach to heavy metals such as lead, mercury, and cadmium. Glutathione carries nutrients to immune system cells.  

Keys to Recovery

The key to post workout recovery is to use whey protein isolate that is cross-flow micro filtered and mix it with whey protein hydrolysate. The hydrolysate allows for quicker uptake and rapid utilization.  Post workout supplementation has a window of 30 minutes. 

The question remains which whey you going.  Whey protein can be beneficial to many people in its many different forms, the key is to read the labels and use the type most appropriate for you. If you add it to your meal plan, you will see the difference in your health and well-being.  We have a piece about intermittent fasting on Friday, and on Sunday, we will be looking at GMO’s. Thanks for reading this blog and as always please share it.