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What are whey proteins?
Whey is a powder made from whey, the protein-rich liquid part of milk that is separated from the rest of the raw material during cheese production.
Whey protein is one of the most widely used supplements amongst athletes. Thanks to its amino acid profile, whey protein provides the essential nutrients needed to repair, build and maintain muscle mass.
Whey protein is an excellent source of protein, particularly due to its protein quality and biological value (the quality and quantity of essential amino acids it contains, i.e. those that the body cannot synthesise itself and which must be obtained from food or dietary supplements).
Structure and composition of whey protein
Whey protein accounts for around 20 per cent of the protein in milk, with the remaining 80 per cent consisting of casein. Whey protein can be defined as a mixture of proteins and is in turn composed of:
- β-lactoglobulins
- α-lactalbumins
- serum albumin
Within this protein mixture, a number of minor fractions can be found, such as lactoferrins, immunoglobulins and glycomacropeptides.
Types of whey protein
Whey protein is categorised into concentrated, isolated and hydrolysed forms. Let’s take a look at the main characteristics of these protein powders, which are so popular and widely used by athletes and sportspeople:
Whey protein concentrate: whey protein concentrates have an excellent amino acid profile and an ‘average’ absorption rate.
Whey protein isolate: whey protein isolate is obtained through an ‘isolation’ process that separates the protein fraction from the rest of the milk. These are very pure proteins, with a very low lactose content, free from fat and carbohydrates, and with a digestion time shorter than that of whey protein concentrate but slightly longer than that of hydrolysate.
Hydrolysed whey protein: hydrolysed whey protein is ‘pre-digested’ through a special fractionation process, meaning it can be absorbed very quickly by the body. Hydrolysed whey protein is an ideal post-workout solution to take and absorb during the anabolic window.
What are the benefits of whey protein?
The main benefits of consuming whey protein include increased energy, a supply of amino acids for muscle control and growth, appetite control and support for the immune system.
Recovery and muscle growth
Whey protein, when combined with a balanced diet and regular exercise, promotes the natural growth and maintenance of muscle mass. Along with creatine, branched-chain amino acids (BCAAs), essential amino acids (EAAs) and casein (another protein derived from milk), whey protein is perhaps the most widely used supplement amongst athletes, particularly bodybuilders whose main aim is to build and maintain muscle mass.
Whey protein supplementation provides the body with the essential amino acids needed for muscle mass development.
Weight loss and appetite control
Whey protein has no direct effect on weight control but, when used as a protein-rich snack, it can promote a feeling of fullness, reduce cravings and help control emotional eating.
Reducing calorie intake can contribute to weight loss or weight maintenance, but it is important to remember that, in addition to a balanced diet, regular physical activity is essential.
Strengthening the immune system
Thanks to their amino acid profile, whey proteins can provide optimal support for the normal functioning of the immune system. A strong immune system supports athletes subjected to constant physical and mental stress, aids their recovery and counteracts oxidative stress caused by free radicals formed as a result of intense physical activity. Whey protein also promotes the synthesis of glutathione and enhances the action of other antioxidants such as vitamin C, coenzyme Q10 and alpha-lipoic acid (ALA).
Whey protein: is it bad for your health?
Whey protein is considered a safe supplement, but in some people it may cause discomfort due to individual sensitivity or the presence of intolerances or allergies.
Possible side effects
Whey protein is generally considered safe, and there are very few reported cases of adverse effects arising directly from its consumption. In some cases, taking whey protein powder – perhaps due to its low or very low lactose content – may be one of the causes of gut discomfort. People who know they are lactose intolerant should avoid taking these supplements or, if they do, should choose products with such a low lactose content that they are certified lactose-free.
Contraindications and precautions
People with a milk intolerance or allergy are advised not to take whey protein. Pregnant and breastfeeding women are advised to always seek advice from their doctor or paediatrician before using whey protein.
Whey protein is considered one of the safest supplements with the fewest contraindications. However, in some cases, its use has caused side effects such as digestive problems, cramps, nausea and headaches.
Frequently Asked Questions
Is whey protein suitable for vegans and vegetarians?
Whey protein is derived from cheese production and is not suitable for vegans. Vegetarians can consume it, as it is a by-product of milk processing. However, both vegans and vegetarians can use a plant-based protein supplement such as Tn Naturals’ vegan protein or Tsunami Nutrition’s soya protein.
Can whey protein be used during pregnancy and whilst breastfeeding?
Protein is very important during pregnancy, a time when the mother’s protein requirements increase, both for herself and for the foetus. Protein is necessary for building the mother’s tissues and those of the unborn child from the very first weeks of pregnancy.
Can whey protein replace meals?
No, whey protein cannot replace a meal. As part of a well-rounded diet, a balanced meal must include all three main macronutrients: protein, fat and carbohydrates. Replacing a main meal with a protein shake containing only protein could even prove counterproductive to your health and fitness.
Protein can be safely consumed as a snack between meals or before and after training to aid recovery and the rebuilding of muscle fibres.
For those who need to replace their main meals with a specific product, meal replacements are available in various formats, such as FitMeal powder or XtraBar bars, which are suitable for those on a low-calorie diet, a specific dietary plan, or anyone who, due to their lifestyle, needs to occasionally replace their main meals with a nutritious and healthy substitute that is also very quick to prepare and eat.