Whey Protein Powder

What is Whey Protein

Whey protein is most commonly sold as a supplement to help with fitness goals, weight management and meal replacements. Whey protein also comes in multiple forms from powder that you can add to shakes or smoothies to bars and even cookies.

Sources of Whey Protein (What It’s Made Of)

Whey protein is the watery portion of milk and a by-product from the process of making cheese. When whey is washed and dried, you end up with a powder form that provides some excellent wellness benefits both in and out of the gym.

This type of protein is nutrient-dense and includes all 9 essential amino acids which are molecules known as the building blocks of protein. Since this type of protein is a derivative of milk, it will contain some amount of lactose. However, that amount can differ depending on the protein type.

Types of Whey Protein

There are three types of whey protein differentiated by the way they are processed: whey protein concentrate (WPC), whey protein isolate (WPI) and whey protein hydrolysate (WPH).

Whey protein concentrate contains mid-to-high levels protein and is the most basic type that you’ll find. While it remains high in complete proteins, it also contains some lactose (fat and sugar) which is something to watch for if you’re sensitive to lactose or looking for fewer calories in your protein type.

Whey protein hydroslysate, like the name suggests, isolates the fat and sugar from the protein to increase the protein’s concentration. You’ll typically find around 90% protein from this type; however, you do also lose out on the benefits that come from the lactose in protein concentrate.

Whey protein isolate, or hydrolyzed whey, will have the highest rate of absorption since it has had the amino acid bonds broken down already (so less digestion on your part).

How to Choose Whey Protein for You?

There are benefits to be found in all types of whey protein, it just depends on what your health goals are.

The best all-around type of whey protein is whey concentrate. You’ll get the most benefits from both the protein and milk sugar, plus the flavors usually taste better in this form so your protein shakes are going to be delicious. This type works well for muscle growth, meal supplementation and muscle management.

If you’re looking for the benefits of protein, but lower calories, carbs and sugars, whey isolate may be a better fit. You’ll get a more concentrated percent of protein, without as much lactose. Just remember you’re also losing some of the nutritional benefits that come with that compound. This type works well for healthy weight and muscle management.

For those that deal with stomach upset or struggle to digest whey protein., hydrolyzed whey demands less from your digestive system since it’s already pre-broken down. Additionally, if you’re looking for more serious muscle maintenance, whey tends to be one of the better options for stimulating muscle growth.

Benefits of Whey Protein

Whey protein provides several health benefits. First and foremost, whey powder can be easily supplemented into your diet as an excellent source of protein. Whey protein helps to stimulate muscle growth, promote the sensation of feeling full, curb hunger cravings and support weight loss goals. Supplementing with protein powder can also help fill nutritional gaps if you’re not able to get it from other sources.

Consuming more protein as we age can help maintain physical function and bone mass as well as manage a healthy weight. The recommended daily amount of protein is 0.36 grams of protein per pound, but for adults over 50 an amount of up to 1.6 grams per pound may show beneficial effects.

Whey Protein Side Effects

It’s important to take whey protein powder as directed on the label or instructed by your doctor. While regular consumption of protein is safe, excessive amounts can cause side-effects such as: stomach upset, nausea, bloating, reduced appetite, exhaustion and more.

How to Take Whey Protein

Take as directed by your doctor or on the label. Powders can be mixed into smoothies or simply shaken with water for easy protein-based benefits. You can also incorporate whey powder into your favorite recipes for more protein-packed meals.

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