Whey Protein & Whey Isolate Guide - What Whey and Whey Isolate Protein can do for You
8/30/06
What is Whey Protein?
Egg protein has often been referred to as the "Gold Standard" to which other proteins are compared. Now there is another one making the same claim…whey protein. They both rank high on the protein scales because both contain all the necessary amino acids that the human body can't manufacture, plus they're both easily digested.
Many of us remember the old nursery rhyme about Little Miss Muppet eating her curds and whey. Most of us didn't have a clue as to what curds and whey were let alone if they really existed. Actually both are part of milk protein; casein (or curd) makes up about 80% and whey the remainder. The curd portion goes into cheese and the whey goes through a special process to extract and use the protein.
Whey protein definitely meets the criteria for a Heart Healthy food. In addition to being low in fat and cholesterol, it actually helps lower LDL (otherwise known as bad) cholesterol. Researchers attribute this to the lactoferrin (a protein within the whey protein) contained in whey protein. Whey also helps the liver and blood with its cholesterol lowering properties.
Another area where whey protein shines is in bone growth. Researchers working with rats found that in the laboratory the animals had stronger bones and increased levels of collagen. It even appears to build better bone cells in rat fetuses.
Glutathione from Whey Protein
Even if you consume a variety of foods containing protein and take protein powders or other supplements, you should be sure to include whey protein. Although it comes from milk protein it actually contains little or no fat or lactose. Whey protein is as high on the scale in terms of essential amino acids as soy and egg proteins, but it's also known to increase glutathione. This antioxidant strengthens our immune systems which tend to weaken as part of our aging process. The effects of glutathione production from taking whey protein powder are still being studied, but results so far show the effect to be excellent. University of Nebraska Medical Center researchers have increased the lives of tested hamsters by as much as 60%.
Additionally, other studies are showing that cancer cells have higher than normal levels of glutathione while the non-cancerous cells in the same body are too low. Although no one has discovered yet for sure why this happens, after ingesting whey protein the patients react more positively to treatment. It seems like an anomaly that the glutathione in whey protein powder or from other sources lowers levels in sick cells and raises it in those that are healthy. However it works, it seems that whey protein can have a positive effect on those receiving chemotherapy.
So far the known overall effects of glutathione include;
- Cell protection
- Lower toxins, including cancer causing agents, heavy metals, and chemical compounds
- Low levels increase chances of contracting HIV/ AIDS, Parkinson's, and Alzheimer's, among other diseases
- Infection fighting properties including salmonella, streptococcus, and pneumonia
Nutritional Value of Whey Protein
There are two forms of whey protein; concentrate and isolate. We'll discuss how each is produced a bit later, but the main differences as far as ingestion is that whey protein isolate is 90% to 98% protein and no or only miniscule amounts of fat and lactose sugar. Whey protein concentrate varies by product in concentration from about 29% to 89% protein. Lower protein value often indicates higher fat and lactose levels.
Many whey protein powders contain both the concentrate and whey isolate. Supplement makers often combine the two because whey isolate on its own is quite a bit more expensive. You can receive some of the superior benefits of isolate this way, pay less, and still have a terrific source of protein. In fact some experts believe that it isn't necessary to pay the extra money for pure whey isolate protein because there is no guarantee that higher concentrations will help build stronger muscles. If you're willing to experiment, you may want to compare the effects on your body of whey protein concentrate, whey isolate, and a combination of the two. Each of us has different goals and needs and one form may be more effective than the other for you.
As previously mentioned whey protein concentrate and whey protein isolate have only trace amounts of fat and cholesterol if any. You can see the levels by reading the labels on various whey protein powder products.
Does Whey Protein Contain any Negatives?
Since whey protein is a dairy protein, you should check with your doctor if you are normally allergic to dairy products. Some lactose intolerant people can safely consume whey isolate protein because the amounts are low. As far as whey concentrate, the amount of lactose varies quite a bit by product, so it's probably best to avoid it. Whey is safe for those with allergic reactions to wheat. Other than lactose, there don't seem to be any negative side effects to using a whey protein powder, especially if it contains whey isolate.
Digestibility of Whey Protein
Whey protein rates over 100 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS), although the highest score they list is 100. That means that whey is very easily digested by humans. In fact it's so high in essential amino acids and easy to process that it's used in infant formula as well as for some medical treatments. Body builders and other athletes like it so much because it is quickly absorbed into the body. This is especially true of whey isolate.
How Does Whey Compare to Other Proteins?
Whey is most often compared to soy protein, another very highly rated form. Some of the reasons people that prefer whey give are its benefits to the immune system; fast absorption that lets it quickly rebuild muscles and tissues stressed during a workout; its neutral taste that doesn't override any food you may mix it with; and the fact that it has no effect on hormones. (Soy is believed by some to stimulate estrogen production).
People that use protein powders or other supplements tend to use a variety of them, and whey is definitely one of the most favored.
Who Will Gain the Most by Using Whey Protein?
The easy answer is just about anyone. As we've already mentioned, whey isolate protein and whey protein concentrate offer many incredible benefits to maintain good health and help those with existing problems. There are specific groups that whey protein especially helps.
Weight Loss
Many people in the US are overweight…even bordering on or already considered obese. Millions each year try weight loss programs or individual diets, either fad or some that are more sensible. Because losing weight takes a long time and total dedication, using whey protein is a wonderful way to help stay committed to your program. Part of why it's so helpful is the fact that whey protein gives a feeling of being full. That goes a long way in helping dieters to keep from harmful snacking and to be content with smaller portions and healthy between-meal snacks.
Even better is the fact that people that use whey protein in combination with an exercise program lose body fat more quickly and build strong, lean muscle. One of the chemical reactions as fat comes off is that the metabolism speeds up and we burn more calories.
Bariatric Surgery
One outcome of so many heavy people in the population is that a lot of them are having Bariatric weight loss surgery. The easy explanation of the procedure is that it closes off a major portion of the stomach and repositions the small intestine. It essentially limits how much food a person can take in and how many calories the digestive system can absorb. As you may imagine, it also reduces the nutrients taken in.
Many experts in the field recommend whey protein isolate as a safe, healthy way to supplement any protein the patient eats. It easy to digest and quickly absorbed, both pluses after such an extreme shock to the digestive tract.
Bodybuilders
Anyone that does extreme exercises for event training or general body building needs large amounts of protein. Although many people in these categories eat numerous protein rich meals throughout their workout days, it's hard to get enough protein without supplements. Whey protein is one of the favorites because of its easy digestibility and quick absorption. It also contains all the essential amino acids as well as more leucine, isoleucine, and valine or branched chain amino acids. Without high enough levels of these, the athlete is apt to become more tired as the skeletal muscles absorb them during the session. Whey protein quickly replaces them, so taking whey protein powder right before and right after the workout or competition is a great idea. It helps people work out harder and for longer periods of time.
Children and Teen-Agers
Many of us are aware of how many young people now suffer from Attention Deficit Disorder (ADD) and hyperactivity. Doctors in the field tend to believe that these disorders occur mainly because our society is so addicted to refined sugar. Whey protein helps curb the craving for sugar and also stimulate the brain to release chemicals that aid in focus and attention span.
Aging Adults
People are busier these days than ever before. Whey protein is a great source for increasing stamina. Also as we age, it's harder to absorb protein and use it efficiently. Because whey protein is so easy to digest and quick to absorb, it's an important component to help maintain energy, keep weight down, and promote a strong and efficient immune system. These are all important elements for staying young longer.
Pregnant Women
Whey protein helps the mother-to-be avoid the diabetes that often occurs during pregnancy. It also contributes to healthy fetal growth and is especially good for brain formation.
How Whey Protein Powders are Processed
We've told you that the two main types of whey protein supplements are whey concentrate and whey isolate. Here we'll explain the different ways in which they're processed as well as mention a couple of other types of whey.
- Whey Isolate - it is extracted by ion exchange that removes more lactose and fat than other methods. This whey protein may be as pure as 99% protein and is the one that's absorbed faster than all others. First the milk is tested for purity, pasteurized and the curd (casein) is removed to make cheese. The remaining whey is specially filtered and the lactose is removed. The remaining concentrate goes into an ion exchange tower that won't break down the whey protein. The final step is the drying tower to remove any water
- Whey Concentrate - this is the one that originally was used and it contained a lot of fat and lactose. Now it's filtered much more efficiently and the percentage of protein is much higher. It has excellent body building properties
- Cross Micro Filtered - it uses a natural rather than chemical filtration that removes as much of the fat and lactose as possible. The remaining protein may be as much as 90% pure, also retaining its calcium
- Whey Hydrolysates - or hydrolyzed whey protein is placed over a low heat and filtered via low acid and enzymes. They are also known as peptides and are absorbed more quickly than whole proteins
Some feel that hydrolyzed whey protein isn't that good for people unless they have digestive problems. These same people also say that hydrolyzed whey is beneficial to infants since their digestive systems aren't yet used to functioning. They also believe that protein doesn't need to be absorbed any more quickly than other types of whey protein and that it may have been stripped of its benefits to general health and growth.
Review of Whey Protein
We've provided a great deal of information about whey protein, so let's do a quick run through of why it's so good for us. Its overall benefits let anyone have a healthier body and be more fit. It builds lean muscle mass and the fast absorption allows athletes to recover more quickly from their workouts, as well as feel better while they're active. Whey protein helps reduce the chances of workout injuries.
Opinions vary as to the benefits of whey concentrate and whey isolate protein. Most agree that the isolate is better but the differences result from trying to prescribe how much. It seems generally acceptable to use whey concentrate protein powder that also contains some isolate.
Consensus also usually calls for taking whey protein before, during, and after working out. Whatever form you choose, we highly recommend that you look into whey protein as a potential addition to your health regimen.
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