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What is Whey Protein? - The Apeiron Life Perspective



What it is:

Whey is a popular supplement due to it being water-soluble, cheap, and a complete protein. Water-soluble means it’s easy to mix with shakes, smoothies, or other beverages and is therefore popular with those looking to get hits of protein consistently.


Cow's milk contains ~20% whey, which is the watery by-product of cheese making. The other ~80% is the protein casein (curds) which coagulates and goes on to form cheese. Although cheeses like ricotta are formed from whey water, most cheeses are the coagulated protein casein, and whey is commonly formed into a popular dried supplement powder.


A complete protein means it contains all 9-essential amino acids our body needs. This comes in handy for muscle building as muscle protein synthesis requires amino acids like leucine to grow. There are whole foods high in leucine, like chicken, tuna, beef, tofu, beans, pumpkin seeds, and eggs. But some struggle to prioritize whole foods and reach their protein intake.


Whey is formed of proteins, carbohydrates, fats, vitamins, and minerals.

  • Proteins - A significant amount of whey is formed of proteins like beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, and bovine serum albumin. As the powder is refined and isolated, these proteins become more concentrated.

  • Carbohydrates - Lactose is the predominant carbohydrate, formed of a disaccharide composed of glucose and galactose. This can cause gastro-intestinal issues for some, and is therefore reduced in some powders.

  • Fats - Mostly in the form of triglycerides

  • Minerals - Calcium, phosphorus, potassium, and magnesium

  • B-Vitamins - Especially a high B12 content

  • Precursors - To antioxidants like glutathione and L-cysteine


There are multiple terms for whey supplements:

  • Whey concentrate (WPC) - This is the most basic form of whey. It is dehydrated with the least processing. It, therefore, contains higher amounts of carbohydrates like lactose, fats, and minerals.

    • WPC80 label = ~80% protein

    • WPC70 label = ~70% protein

  • Whey isolate (WPI) - This undergoes further processing to remove carbohydrates like lactose, minerals, and fat content, leading to a higher protein concentration per gram. WPI ~90% protein.

    • Clear Whey - This type is an isolate that has been further processed and filtered, to remove larger molecules (e.g.lipids, lactose, and minerals) to achieve a clear, crisp consistency.

  • Protein peptides, hydrolyzed whey or whey hydrolysate - These are different names for the same item as the protein chains have been broken down into smaller components so that they are faster and easier to digest.

    • The lower lactose concentration may also be beneficial for those who are sensitive.

  • Protein powder - These will often contain a mixture of the above items.

Alongside the whey, other ingredients are usually added, including flavors, sweeteners, colors, thickeners, stabilizers, emulsifiers, and digestive enzymes.



Purported claims:

Whey supplementation may aid with:

  • Body recomposition, specifically lean muscle mass gain and maintenance

  • Muscular strength and endurance

  • Insulin response, reduced appetite, and decreased energy intake

  • Longevity and Older Adults


What the science says:

Travel, work, and being busy in general can get in the way of muscle building goals. So having a convenient shelf-stable protein on hand like whey may help to maintain adequate protein levels. Whey is also touted for its muscle growth and body recomposition possibilities. The research shows whey to be helpful in this area due to multiple factors:

  • Leucine - Research shows proteins with high leucine content may stimulate muscle synthesis at a greater rate.

  • Immunoglobulins - Whey has high levels of antibodies which support the immune system.

  • Preservation - Increasing protein levels, especially during a low-calorie diet, can help preserve lean mass during fat loss. Whey per gram is a concentrated protein giving you more bang for buck.


The type, timing, and amount of protein intake are areas you should consider when beginning a supplement regimen.


Type

Ensuring you’re sourcing high-quality protein means it contains all the essential amino acids and is easily digested, absorbed, and utilized by the body. Although there are other well-formulated protein supplements, whey has shown positive results in numerous studies for ticking all the quality protein boxes. Make sure you select a reputable company such as Thorne or an alternative grass-fed whey source.


Timing

Consuming whey supplements within a specific window for muscle growth and repair has produced mixed study results. Most research shows that a balanced protein intake throughout the day matters more than timing intake around a training session. A few studies have shown a post-exercise intake of ~1g/kg/bw of whey protein increased muscle protein synthesis, especially in resistance training. So, if it helps you stay consistent, there is no reason not to consume protein at specific periods. But don’t feel pressured to adhere to a hyper-vigilant time protein window.


Dosing

There isn’t an official recommended intake of whey supplements as an overall protein intake tends to be the focus. However, 25-50 grams is generally recognized as safe.


Longevity

As we age, increasing protein intake needs to occur to minimize our natural decline in muscle mass and strength (sarcopenia). There have been positive outcomes to muscle protein synthesis when older adults ingested whey. Supplementation may be an easy and safe way to increase protein intake. This may be beneficial as a nutritional support item and contribute to bone health, physical function (such as mobility or balance), and immune support due to whey’s immunoglobulins and other antioxidant compounds. One study (Yang, 2012) showed 40g of whey protein at resting or after resistance training to increase muscle protein synthesis in older adults. However, other studies didn’t find significant changes in adults who were consuming the correct amounts of protein, only in those who weren’t meeting their needs. Therefore, knowing your protein intake and how to balance it is crucial to the longevity of your muscles and body overall.



Our take:

Whey protein, while convenient and supported by many studies for its safety, lacks conclusive evidence regarding its appetite-suppressing abilities or benefits beyond other whole-food items. Prioritizing whole-food protein sources like chicken or fish is likely sufficient for muscle growth in the general population. However, whey supplements can be a convenient, shelf-stable way to get consistent protein.


If you choose to add whey as a regular protein source, unflavored whey isolate is best. It minimizes unnecessary additives (thickeners, sweeteners, etc), while maximizing protein per gram.


To add flavor, purchase separate powders such as cocoa (antioxidants) or Maca (adaptogen) and blend with fruit like bananas, or for sweetness, mix in some manuka honey for bonus health benefits.



Will this benefit you?

Maybe. Getting the optimal amounts of protein can be challenging as life is busy, and sometimes a little assistance can keep you on track toward your health goals. A well-sourced protein powder like whey can be added to your routine to assist you on your muscle journey. From smoothies and soups to oats, the areas to add a protein boost to your meal options are vast.



Still curious to try it? If you do, here’s what to keep an eye on:

Whey and other supplement powders/pills might originate from natural ingredients like milk, but they are still highly processed. Sourcing whole food options should always be the number one goal.



References and additional reading:

Krause's Food & the Nutrition Care Process. Elsevier Inc, 2017.


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