Whey Protein: Fuel of Big-bodied Muscle Heads & Useful for Muscle Repair and Preservation

Whey Protein

(An exceptionally healthy way to add more protein to our diet)

Whey is the watery portion of milk that separates from the curds when making cheese. When a coagulant (usually renin) is added to milk, the curds (casein) and whey separated. Whey protein extracted from that whey portion. So, whey protein is the water-soluble part of milk. Whey protein is known in other forms, such as, whey concentrate, whey isolate, whey hydrolysate, and hydrolyzed whey. Whey is absorbed faster than any other forms of protein. As a result, it increases muscle protein synthesis used to break a hunger state. Whey does not harm the liver or kidneys, as there is a misconception among people that whey harms liver and Kidney.

Unflavoured whey protein has a brothy, diacetyl, sourness, and/or bitter taste. That’s why Whey is routinely flavoured as supplements. Whey protein provides instant energy via means of caloric consumption and an insulin spike from the amino acids though it is chemically non-simulator. Whey proteins are most suited to sports persons and gym enthusiasts who are interested in building their bodies. It is easy to digest; therefore, it may considered as a Supplement that one can have both before and after his/her workout. It prevents the body from using muscle mass as fuel by providing it with ample protein as fuel.

Composition of Whey Protein

Whey proteins are globular proteins that are extracted from whey. Whey protein is composed of Beta-lactoglobulin (65%), Alpha-lactalbumin (25%), Bovine serum albumin (8%) and Immunoglobins (2%).

Various uses of whey protein 

Whey protein is considered as a complete protein and contains all 9 essential amino acids and is low in lactose content.

Benefits of Whey Protein

• Whey is used as a protein supplement, 
• it is used for improving athletic performance, 
• as a food supplement, 
• as an alternative to milk for people with lactose intolerance, 
• for replacing or supplementing milk-based infant formulas, and 
• for reversing weight loss and increasing glutathione (GSH) in people with HIV disease. 
• It is also used for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer.

What impact whey protein does to our body

• It improves the nutrient content of our diet. It is heart-friendly
• It is also rich in anti-oxidants, therefore, works as an immunity-booster that keeps illness and infections at bay.
• It can help in decreasing weight loss in people with HIV.
• Taking a specific whey protein extract (Dermylex Advitech Inc.) daily for 8 weeks can reduce psoriasis symptoms.
• It delivers a large amount of the amino acid L-cysteine, that can alleviate deficiencies that generally occurs during aging and diabetes, as well as other conditions. 
• It increases fat loss in human body. Actually, this is a function of protein, rather than the whey itself.
• Whey protein makes likely changes in the brain serotonin. That’s why people who consumed whey protein experienced fewer symptoms of depression and seemed in a better mood than those who did not. 
• Infants who consume whey protein by mouth during the first 3-12 months of life have a lower risk of developing red, itchy skin by the age of 3 years.
• Infants are also less likely to be prone to allergies and allergic reactions compared to infants who receive standard formula. 

Adverse effects of whey protein

• High doses can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headache.
• If anyone is allergic to cow's milk, then he/she should avoid whey protein.
• Pregnancy and breast-feeding women stay on the safe side and avoid whey protein as there is not enough reliable information about the safety of taking whey protein.
• People with damaged livers or kidneys should consult doctor before taking whey protein.

How much one can take?

Amount of whey protein as a supplement depends on individual daily protein goals.

• People living a sedentary life style and not looking for any change in body composition, a daily target of 0.8g/kg body weight. So an average person having weight of 70 kg needs at least 56 gram protein for nitrogen synthesis in his/her body.

  

  Dosages

• 1.2 to 1.5 grams of whey protein/kg of human being’s weight in combination with strength training for 6-10 weeks.
• An athlete or highly active person attempting to lose body fat while preserving lean muscle mass, he/she must have a daily intake of 1.5-2.2g/kg body weight.
• 2.4 grams of whey protein/kg of human being’s weight per day in a high-calorie formula, or 42-84 grams per day in a glutamine-enriched formula helps people suffering from HIV/AIDS-related weight loss.

Note: Obese persons should not follow the above recommendations, as their body weight calculations would result in very high dosages. Obese people should calculate their protein targets based off of what their weight would be, assuming an overweight BMI.

What studies depicted?

1. A study published in journal Nutrition & Metabolism said that “People who took a specialized whey fraction (high in leucine, bioactive peptides and milk calcium) lost significantly more body fat and showed a greater preservation of lean muscle.”
2. A study published in The British Journal of Nutrition, "There was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein group.”
3. A study published in the International Journal of Food Science and Nutrition, said that “Children with asthma who were supplemented with whey for one month had an improved cytokine response.”
4. A study published in the International Dairy Journal said that “Beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease/stroke was also lower.”
5. A study published in the journal Anti-cancer Research for the “Use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.”
6. A study published in ACS' Journal of Proteome Research, examined how different protein sources affect metabolism. It said that “Whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes.”
7. A study published in the Journal of the American College of Nutrition said that “Whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, benefits men and women related to their body composition.”
8. A study conducted by Tel Aviv University have said that “Consuming whey protein before meals may reduce blood sugar spikes. Specifically, a whey protein drink before breakfast can help in controlling erratic glucose levels associated with type 2 diabetes.

Types of Whey Protein supplements

There are 3 different types of whey protein used as supplements. In order to take those we must understand our requirement and select accordingly the best whey protein. They are:

Whey Pro Concentrate

• Whey protein concentrates – These proteins are low in fat. They are 75% pure proteins and have the highest Biological Value. They are cheapest whey proteins available in powdered form. They have the highest lactose content.
• Whey protein isolates – These proteins are enriched with 90% pure protein. They are free from fat, carbohydrates and lactose. They are costly and also available in powdered form. 
• Whey protein blends – These proteins are a blend of whey protein isolates and concentrates. They have a balanced amino acid profile. They are also the best suited protein in terms of efficiency and price.

How may it help athletes?

The muscle-building properties of whey protein are well supported by research. Whey protein supplementation along with resistance/strength exercise can help in improving muscle protein synthesis and promote growth of lean tissue mass in athletes.

Whey Pro Isolate

1. Being an Ideal supplement for sports persons, athletes and body builders, it works wonder.
2. It builds body mass and promotes muscle build-up. Having this, giving us a strong and muscular body.
3. With promoting muscle build-up process, whey proteins are good against obesity and associated problems or diseases.
4. They ensure faster repair of damaged muscles during exercises.
5. It helps in countering food cravings as protein rich supplements keep us feeling full for long.
6. As whey protein helps in increasing the rate of metabolism, it also helps in balancing weight loss.
7. The bio active peptides in whey helps in boosting immunity compared to other protein sources, i.e. mostly through the immunoglobulins.

Suggestion from the Author

Whey Protein is good for the elderly people who are looking to maintain a certain weight, and those human beings living with obesity issues and weight loss concerns. Whey protein also slows down the degeneration of muscles and keeps them strong during old age. Whey protein is very beneficial for women. It does not cause fluctuation in the hormone levels, like the other proteins. In addition, whey protein contains glutathione, an antioxidant that destroys free radical and delays the signs of ageing and generates healthy skin and nails. This is a dietary supplement for vegetarians as it is a rich source of proteins, which non-vegetarians get in abundance otherwise from eggs, meat and poultry.