What is Whey Protein?

Whey protein is a mixture of global protein isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflamatory or anti-cancer properties. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.

Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies the major allergens in milk are the caseins ( night long hour protein).

Forms Of Whey Protein?

whey protein typically comes in three major forms: concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

• Concentrates have typically a low (but still significant) level of fat and cholesterol but, in general, compared to the other forms of whey protein, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%–89% protein by weight.
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• Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Like whey protein concentrates, whey protein isolates are mild to slightly milky in taste.
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• Hydrolysates are whey proteins that are predigested and partially hydrolyzed for the purpose of easier metabolizing, but their cost is generally higher.Highly hydrolysed whey may be less allergenic than other forms of whey.

Whey Protein Play An Important Role In Building Muscles?

Muscle growth relies on adequate proteins being available. That means a balance between protein intake and protein breakdown; something scientists call protein balance.

To further explain, to achieve muscle growth an individual should combine weight training along with a positive protein balance; meaning that protein intake and synthesis is higher than protein breakdown.

During a heavy weights session your muscles are forced into protein breakdown, with the body splitting the amino acids into energy or using them to synthesise new protein. Following training, to promote muscle growth this exercise-induced protein breakdown needs to be turned around to be positive – taking on extra protein is how you can do it.


How Much Protein Do I need Per Day ?

Research studies have identified that the upper limit for protein ingestion should be 2g per kg of body weight. Above this there is no evidence of further benefit to muscle growth. For an 80kg individual, the upper intake should be 160g protein per day to aid muscle growth.

Which Form Of Whey Protein Is Best For My Body?

Meat, fish, dairy, beans and nuts are all good sources of protein. Because of their amino acid make up, along with other nutrients they contain, like carbs and fats, they all have varying digestion rates. Food sources such as dairy, meat and fish all contain the ideal balance of the essential amino acids to support protein synthesis.

Proteins vary in their absorption rate within the body, based on their biological value (BV). BV is not a % but a value that takes egg as a constant at 100. Figure 1 shows a list of other protein sources and their BV.

Sources Of Whey protein – derived from the cheese making process - has a higher biological value than many foods, including fish, beef and soya. This means that more of the protein is actually used for muscle building by your body. It also contains high levels of essential and branched chain amino acids – which researchers think could be the most important for muscle. It’s fast to digest, and also convenient to prepare.
When should I take it?

Best Results - To achieve the best results aim to spread your protein intake across the day. Recent research suggests that 20g consumed every three hours is superior for muscle protein synthesis to both smaller, more frequent amounts and larger, less frequent amounts (Areta et al, 2013, Journal of Physiology).

Choosing your moment can affect the benefits. Taking a protein shake first thing in the morning is a good way to get essential nutrients after eight hours of sleep, and is great to have with your breakfast foods. A scoop or two of whey protein around an hour before sleep will be digested very slowly, fuelling your muscles all night as your growth hormones are elevated.

When you work out, it’s good to have a protein shake 30 minutes before your first rep to create an anabolic window – which lowers the damage to your muscles as you train. Making sure the shake has carbs in it will give you extra energy and also reduce exposure to muscle damage. A post-workout shake with some carbs in it is a good idea, as they cause an insulin spike in your body, which in turn helps other nutrients flood into your muscle tissue.