Whey Protein : Types, Benefits & Side Effects

Whey protein is an essential supplement for muscle mass gain and recovery after a workout, and it can also help you lose weight. 

Surely you are already very familiar with this protein supplement, but did you know that there are several types of protein that provide different benefits?

Based on your goals, whey protein can help you optimize the results of your tough workouts at the gym. Whey protein has several benefits, especially if it is consumed at the right time and in the right dose. It is considered a complete protein (containing the 9 essential amino acids), which is why it is one of the most consumed supplements for muscle repair and development.

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Its fame is backed by research showing its strong amino acid profile and optimal digestion and absorption[1]. It is a well-known supplement thanks to its benefits, the advantages it has over other types of proteins, and because the possible side effects are very limited.

What is whey protein or whey protein?

Whey protein is one of the main components of milk, derived from the liquid that separates from the curd during the cheese-making process. This natural by-product of cheese production represents approximately 20% of the protein in cow’s milk.

However, whey protein maintains a low lactose content, allowing easier digestion even for people with some degree of lactose intolerance[2].

3 Types of Whey Peotein

There are differet types of concentrated, isolated, and hydrolyzed whey protein.Whey protein is available in three forms (concentrated, isolated, and hydrolyzed) produced by various types and levels of processing, and they have different benefits depending on your goals.

1. Whey protein concentrate

Whey Protein Concentrate is the result of the process of neutralizing and filtering whey. As a general rule, the concentrate contains the lowest percentage of protein compared to the isolate and the hydrolyzate, since it is the least processed to obtain the final product.

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The benefit of whey concentrate is usually the reduced cost compared to others that need more processing. A high-quality protein concentrate should provide 75% protein per serving [2]. There are alos Whey Protein that contains over 80% protein per serving, with 19g of protein per 100 calories. Whey concentrate usually tastes the best.

Whey concentrate may also contain other nutrients derived from milk that is lost in the other processing stages, such as milk isolate and hydrolyzate.

2. Whey protein isolate

Whey Protein Isolate contains up to 95% protein per serving. It is achieved by purifying the whey concentrate using processing techniques that reduce the level of water, fat, and lactose in its composition. Therefore, whey protein isolate is purer and contains fewer carbohydrates and calories than concentrated whey protein.

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The body’s absorption rate is usually approximately the same between concentrate and isolate, but isolate may be the best option if you want a higher protein intake per serving[2]. There are alos some impact Whey Isolate that contains 20g of protein for every 90 calories.

3. Hydrolyzed whey protein

Whey hydrolyzate is characterized by having been broken down into smaller peptides that are absorbed faster by the bloodstream. These peptides, or protein chains, are considered “pre-digested” with enzymes.

Studies have shown the following benefits of hydrolyzed whey protein:

• Greater increase in muscle protein synthesis after training, compared to an amino acid supplement[3].
• Increased muscle glycogen stores after exercise [4].
• Other Hydrolysed Whey Protein carries 25 grams of protein for every 110 calories.

Ultimately, the main advantage it provides is the higher rate of synthesis compared to other whey proteins, however, the other forms are still very effective in protein synthesis even if they have different rates.

Summary:

All types of whey protein are efficient and effective for the body, making the best choice to make based on personal preferences and nutritional needs.

We can conclude that all proteins, regardless of type, are effective in improving the muscles of the body. The choice of the type of protein you choose will have to be based on your personal and / or nutritional needs.

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Although isolated and hydrolyzed protein is more refined or has been broken down into smaller molecules, all types of whey protein benefit performance and recovery. Whey concentrate may also contain other beneficial nutrients derived from milk that is lost during the isolate and hydrolyzate process.

Benefits of whey protein

• The body needs protein for many daily functions, such as immune responses or cell structure[5].
• Protein is also essential for the growth and maintenance of muscle mass. Whey protein is rich in leucine (an anabolic amino acid), which benefits people trying to build muscle mass while burning body fat[6].
• Since exercise causes both protein breakdown and growth, the right amount of protein must be consumed to achieve a positive net protein balance after exercise.
• The main advantage of whey protein is that it is a practical and quick way to replenish lost protein reserves due to its easy transport and use. Protein powder does not need to be kept refrigerated and is easy to measure and simply mix with water or add to a smoothie, yogurt, oatmeal, or any other type of liquid.
• There are many ways to use protein powder in all kinds of recipes to increase your daily protein intake. Don’t miss out on our healthy recipes to enjoy new dishes in your diet.
• Whey protein benefits performance and the ability to build or maintain muscle mass in athletes and healthy people. Consuming whey protein after exercise aids muscle protein synthesis and glucose absorption for muscle glycogen synthesis[7].
• Glycogen is the way that energy is stored in muscles. Whey protein benefits the muscle by ensuring adequate glycogen stores for optimal function and delaying fatigue.
• Also, protein slows down the digestion process, increasing the feeling of fullness. By combining protein with a carbohydrate source, you increase the feeling of fullness.
• That feeling of fullness can help you not overeat, and it can also help with long-term weight loss[8]. Whey protein has been shown to be more beneficial than casein in terms of satiety for obese and overweight people[9].
• When it comes to losing weight, whey protein is a very good option to increase your protein intake and maintain a low caloric intake, thanks to the low fat and carbohydrate content. Adequate protein intake is important for maintaining lean tissue while trying to lose weight, and it is also beneficial for maintaining muscle mass as we age[10].

Side Effects and Dosage of Whey Protein

• Adequate protein intake for adults is 0.8 g of protein for every kg of body weight[11]. For example, if a person weighs 80 kg, 0.8 g multiplied by 80 kg would be 64 g of protein per day. But, this calculation does not take into account health or level of physical activity.
• There are no documented side effects of taking whey protein supplements in healthy people with normal kidney function[12].  Even so, there are debates about possible negative side effects of whey protein, but without any meaningful evidence[12].
• When the goal is to increase and maintain muscle mass through a positive protein balance, the range of sufficient total protein intake for people who exercise regularly has been shown to be between 1.4 g and 2 g for each kg of body weight[6].
• The lower end of this range (1.4 g protein) can be applied to endurance athletes who also need an adequate carbohydrate intake during their workouts and the higher end of the range (2 g protein) applies when trying to lose weight while maintaining lean mass[6].
• Athletes are encouraged to choose proteins that are easy to digest with all essential amino acids, which is one of the key benefits of whey protein[6].
• As for when protein intake is best, post-workout is key to muscle rebuilding, but protein intake throughout the day is also important. Obviously, high-protein foods are a good way to consume protein during meals, but protein supplements (such as whey) are an effective and efficient way to ensure adequate protein intake[6].
• Whey protein powder is an easy and convenient way to increase your protein intake without consuming extra carbohydrates and fats, as well as being (usually) cheaper than animal protein.

Conclusion

• Protein is involved in many functions in the body and is needed in higher amounts by athletes. The benefits of whey protein include increasing muscle mass, preventing muscle loss, improving performance, and increasing satiety, which aids in weight loss. Adequate protein intake can also preserve muscle mass during aging.
• In summary, whey protein is a high-quality protein source with all essential amino acids, is available in various types, and is a cost-effective, convenient, and efficient way to increase your dietary protein intake.

Read More: How To To Reduce Stomach & Lose Belly Fat Fast?

Note: Our articles are written for educational and informational purposes, they should never be taken as a medical consultation. If necessary, visit your doctor or a professional instead before starting supplements or making changes to your diet.

References

1. Devries, MC, & Phillips, SM (2015). Supplemental protein in support of muscle mass and health: advantage whey. Journal of food science, 80 (S1), A8-A15.

2. USDA. 2015. Agricultural Marketing Service. AMS – USDA. [Online] April 24, 2015. [Cited: January 15, 2019.] https://www.ams.usda.gov/sites/default/files/media/Whey%20Protein%20Concentrate%20TR.pdf.

3. Kanda, A., Nakayama, K., Fukasawa, T., Koga, J., Kanegae, M., Kawanaka, K., & Higuchi, M. (2013). Post-exercise whey protein hydrolyzate supplementation induces a greater increase in muscle protein synthesis than its constituent amino acid content. British Journal of Nutrition, 110 (6), 981-987.

4. Morifuji, M., Kanda, A., Koga, J., Kawanaka, K., & Higuchi, M. (2010). Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats. Amino acids, 38 (4), 1109-1115.

5. NIH. What are proteins and what do they do? US National Library of Medicine. [Online] [Cited: January 15, 2019.] https://ghr.nlm.nih.gov/primer/howgeneswork/ protein.

6. Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM,… & Smith-Ryan, AE (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14 (1), 20.

7. Churchward-Venne, TA, Murphy, CH, Longland, TM, & Phillips, SM (2013). Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids, 45 (2), 231-240.

8. Frid, AH, Nilsson, M., Holst, JJ, & Björck, IM (2005). Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects–. The American journal of clinical nutrition, 82 (1), 69-75.

9.Pal, S., Radavelli-Bagatini, S., Hagger, M., & Ellis, V. (2014). Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. European journal of clinical nutrition, 68 (9), 980.

10. Campbell, WW, & Leidy, HJ (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. Journal of the American College of Nutrition, 26 (6), 696S-703S.

11. The National Academies Press. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington DC: National Academies of Sciences Engineering and Medicine,

12. Samal JRK, Sama IR. (2018). Protein Supplements: Pros and Cons. 15 (3): 365-371, sl: Journal of Dietary Supplements, Vol. May 4.

13. McAdam, J., McGinnis, K., Beck, D., Haun, C., Romero, M., Mumford, P.,… & Roberts, M. (2018). Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers. Nutrients , 10 (9), 1248.