Whey Protein Information & FAQs
Whey protein fact sheet, FAQ and product listing page. This page contains everything you need to know about whey protein and has a complete list of discounted whey protein products at the bottom of the page.
Quick jump to the sub-sections on this page:
- What is whey protein and where does it come from?
- Does any food contain whey protein?
- What types of whey protein are there?
- What does whey protein do?
- The biological value of whey protein.
- Who can benefit from whey supplements?
- Does whey protein have side effects?
- Common questions about whey.
- Whey product listing.
What is whey protein and where does it come from?
Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.
Whey protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product.
Do any foods contain whey protein?
No foods contain actual whey protein. However, many foods do contain high levels of protein. Here are the most common types of high protein foods:
- Lean red meat (20% protein)
- Chicken/turkey (20% protein)
- Fish (20% protein)
- Eggs (6-8% protein)
- Cheese (10-30% protein, but high in fat)
What types of whey protein are there?
There are 2 major types of whey protein, whey protein concentrate and when protein isolate. Whey protein concentrate is low in fat, has a highest biological value and is typically about 75% pure protein by weight. Whey protein isolate is whey in it's purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight.
What does whey protein do?
Whey protein is far superior to all other forms of protein. It provides the body with the perfect amino acid profile for muscle building, strength and recovery. Bodybuilders and professional athletes all know the importance of using whey protein supplements to help increase size, strength and speed up recovery times.
Whey is also fast ingesting, meaning it gets to where it's needed - fast! Whey protein supplements play a huge roll in post-workout nutrition, when your body is in a catabolic state and needs a fast injection of protein.
On top of the muscle building and recovery benefits, whey protein also works as an antioxidant to boost the body's immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system.
Effects whey protein has on performance:
- Increased lean muscle mass
- Decreased recovery times and faster muscle repair
- Reduced post-workout muscle breakdown
Biological value of whey vs other protein sources.
Biological value, or BV, is the measure of the efficiency of a protein and how it can be absorbed and used by the body for growth -- higher the number, the higher the efficiency. It’s a common term in bodybuilding and one that is used to classify whey protein. With BV, egg protein sets the standard with 100. Beef can be found at around 75, for example. With whey protein, however, BV can be as high as 170.
Who can benefit from using whey protein supplements?
Whey protein is traditionally used amongst bodybuilders and athletes for it's ability to promote muscle growth. But as new scientific studies are conducted, whey is being used in other applications. Some of these include: weight loss, cancer treatment, infant health, wound healing and the elderly. Practically everyone can benefit in some way from whey protein supplementation.
People that need increased protein levels will get the most benefit out of supplementing with whey. These include:
- Bodybuilders & strength trainers
- Endurance athletes
- Those on weight loss programs
- New to strength/weight training
- Vegetarians
- Team sports players
Does whey protein have any side effects?
There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.
Whey Protein - Common Questions:
- Can I mix whey protein with other supplements?
Yes of course. In fact, whey protein blends well with a whole host of supplements! A few examples are creatine, dextrose and glutamine. In fact, the uptake of protein can be improved by adding dextrose (simple carbs) which produces an insulin spike that delivers nutrients to muscles faster than water alone. - How much protein should I take?
How much protein you need is completely dependent on your weight, exercise level and goals. No 2 people are different. Bodybuilders generally consume between 1 and 2 grams of protein per pound of bodyweight per day. - Will whey protein help me lose weight?
Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness. - What is better, whey or casein protein?
Whey protein has the highest BV value, and is the richest source of BCAAs of any protein. This means it is far superior to any other type of protein for muscle building, weight loss and general health. Casein protein has its place though. Casein protein is absorbed much slower by the body (up to about 7 hours). This means it's ideal for a "night time" supplement, taken before bed. Bodybuilders and professional athletes have used casein for decades as a slow release protein to repair muscle tissue during sleep. - Is whey protein OK for vegetarians?
Absolutely. Whey protein is an ideal protein source for vegetarians who include dairy products in their diet. - Can whey protein harm my kidneys?
Bodybuilders frequently consume up to 500g of protein per day for months - even years. There is no scientific evidence that this high protein intake causes kidney problems. In other studies, animals with high protein intakes for more than half their lifetime showed no kidney damage1. High protein intake may be hazardous only for individuals with abnormal kidney function or kidney disease. For the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolize protein. This is avoided by drinking 8 or more 8 oz. glasses of water a day. A new study just looked at the effects of a high protein intake on markers of safety in 20 healthy resistance-trained males. The subjects were taking 1.3 grams of protein per pound of bodyweight 3.6 times greater amount than that recommended by the RDI. After 28 days the researchers concluded that the daily high protein intake had no untoward or negative effects on the immune system, renal and hepatic function nor did it induce ketosis or dehydration, thus it appears safe for short term daily intake2.
Whey Protein Products:
The whey protein product list is coming soon!
References:
[1] Zaragoza R et al. Rats fed prolonged high protein diets show an increase in nitrogen metabolism and liver megamitochondria. Arch Biochem Biophys, 1987; 258:426-435.
[2] 25. Kalman D et al., The effects of a high protein intake on markers of health in weight trained athletes. FASEB J 2000.
