Whey Protein: 101 guide

"Boy, you got drink the protein powder ah? How much you drink ah? "
"Yeah, depends on my food intake"
"Boy, I tell you ah, protein powder is an artificial protein and not good for your body. Next time when you're old, you will regret for not listening to me........blah...blah."

"Boy, people Chinese New Year, got new clothes but you got bigger than last year. Not bad ah, but you got take protein powder right?"
"Yes"
"That's why lah you got so big, it's because you take protein powder"

*I don't really know what's the reason, but people generally associate protein powder with anabolic steroid. They are two very different substances that have different functions in the body. People must know that protein powder will not increase lean muscle mass without training, while anabolic steroid taken on its own will increase your muscle mass even without training and it will give the best result when it is combined with resistance training.

*Protein powder can generally classified into Whey, Casein, Soy, Egg, Hemp. I will only be focusing on Whey protein in this post.

What is Whey Protein and Where does it originated from?

Whey protein make up about 20% of the protein content in animal milk, with the remaining of the content being casein fraction (~80%).

Whey protein is a complete protein source as it contains all 9 of the essential amino acids (obtained through diet).

In contrast to casein protein, whey protein remains readily soluble in liquid environment and overvarying pH ranges. This is the basis for production of every dairy products such as defatted milk,cheese, cream, etc.

For example, whey protein is the by-product of cheese production due to the precipitation of casein fractions after the treatment with acidic solutions (since casein is insoluble at low pH, acidic environment). Thus the gelatinous property of cheese is primarily due to casein coagulation.

Analogous to the production of various dairy products, digestion of milk in the human body is initiated with the separation of casein and whey protein via hydrochloric acid in the stomach.

Production of Whey Protein  

Whey consists of whey protein, lactose, minerals and minute amount of fats.

The production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content (process such as microfiltration, ultrafiltration, etc).

After the protein is filtered, it is sprayed dried to give the desired powdered product which may then be utilized by supplement manufacturer for further modifications like flavoring/colouring, etc.

What Types of Whey Protein are There?

• Whey Protein Concentrate (WPC) - produced via ultrafiltration of whey, this refers to whey protein that contains <90% protein concentration, but could be as low as 20%. The rest of the concentration is made up of lactose, minerals and fats.

• Whey Protein Isolate (WPI) - produced by a variety of membrane filtration techniques with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. \

• Whey Protein Hydrolysates (WPH) - a relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs and WPIs. This means that the protein molecule are "pre-digested" by separating the peptide bonds; hence the time for digestion and absorption of amino acids will be reduced. 

Overview of Whey Protein's Benefits:

• Is a complete protein source (all of 9 essential amino acids), with a particularly high L-leucine content for positively regulating the mammalian target of rapamycin (mTOR) pathway (which regulates muscle protein synthesis).

• Is rapidly absorbed/digested.

• Is easy/convenient to add to one's diet.

• Increase anabolic response to resistance training.

• Helps maintain muscle mass and prevent age-related muscular atrophy. 

• Provide anti-catabolic properties during prolonged aerobic activities.

• Boosts insulin sensitivity and may boost metabolism/ enhance fat loss.

• Enhances immune system functioning, especially in those who are physically active.  

Do Any Foods Contain Whey Protein?

• Cottage cheese

• Animal-derived milk

• Some dairy butters and creams

• Yogurt

• Baked goods such as bread, cracker and cookies,etc that use whey during preparation. 

Does Whey Protein Have any Side Effects?

Whey protein is generally well tolerated by the majority of users, but in the special circumstances there is the risk for certain side effects such as:

• Bloating/ Cramping/ Upset stomach
• Nausea
• Increased bowel movements/ Passing gas 
• Allergic reactions

These minor side effects can generally be easily alleviated by monitoring your total protein intake and making sure that you are aware of any possible food allergies that you may have. If a nominal dose of whey protein consistently causes stomach issues, consider trying a different whey protein supplement and/or adding a digestive enzyme to take along it.

How Much Whey Protein Should I Use?

There is no universal answer to this since everybody;s protein needs will vary. The first thing to do is determine your caloric and macro-nutrient allotments. A general calculator can be found here.

After you have done that, simply use your whey protein supplement accordingly to reach your intended macronutrient goals of the day. 

Choosing The Right Whey Protein Supplement for You

Pros and Cons of Whey Protein Concentrate (WPC):

WPC are generally the most economical whey protein supplements are are fairly well tolerated. Depending on the concentration of the powder, WPC can be a excellent option for individuals on a budget who don't mind a bit more fats and carbohydrates in their whey supplement. Users must be aware of any lactose intolerance beforehand as it contains a small amount of lactose in most WPC.

The other slight drawback of WPCs are they are less bioavailable than WPI. WPC also have lower protein concentration.

Pros and Cons of Whey Protein Isolate (WPI):

WPIs are great option for individuals who are lactose intolerance or looking for lactose-free way to increase their protein intake. WPIs are highly bioavailable, easy to digest, low in fat and carbohydrates and contain a high (>90%) protein concentration.

The main disadvantage of WPIs are they are slightly more expensive than pure WPCs and are sometimes a bit blander in flavour due to the lack of fat and carbohydrate content. Beware of/avoid some product line which added artificial sweetener to improve the taste

Pros and Cons of Whey Protein Blends

Blended whey protein are the most common protein supplements as they aim to create a balance between cost, flavour, and protein quality. These blends will var in cost generally based on the actual ratio of whey proteins in the supplements (more WPIs and WPHs will generally increase cost).  On the same token, you get what you pay for and more WPI/WPH content measns higher bioavalaibility, less fat/carbohydrates and often a more efficient anabolic response to resistance training.

The primary drawbacks to whey protein blends is that they can sometimes be misleading as far as the food label is concerned since they often omit the ratio of WPC:WPI:WPH.

Whey Protein- Common Questions

I am lactose intolerant, can I still use a whey protein supplement?

Yes, but it may be wiser to invest in a pure whey protein isolate supplement if you have digestive issues with lactose since whey protein concentrate supplements tend to be slightly higher in lactose content. 

I am allergic to milk, is a whey protein supplement safe for me?

You will have to consult with your physician first to make sure your allergy is not due to the whey fraction of the milk. If you're allergic to the casein fractions of milk but not the whey fractions then yes, whey protein supplements should be safe. 

Is it true that whey protein is bad for the kidneys?

No, whey protein itself is not bad for the kidneys. This myth stems from the issues of existing renal impairment in individuals who have chronically unnecessary amount of protein intake in their diet. It has nothing to do with the source of the protein once it's broken down into amino acids, whether it's from whey protein supplement or chicken. In the end, 50g of whey protein is the same as 50g of protein from solid food. 

Doesn't cooking/baking will denature the protein?

Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially "hydrolyzed" protein. You're still ingesting  

  

Does Soy Protein Consumption Reduce Testosterone Levels in Men?

Tuan Tran

Soy products have a profound impact on a vegetarian diet as it is associated with little of the saturated fat compared to meat and none of the moral indigestion that comes with meat.

 The problem arises when soy protein is correlated with reducing testosterone levels and increase in estrogen. Asian are typically in focus as - they are known to have a typically high soy intake in their diet.

 *jump into conclusion, if you're too lazy to read Soy and its relation to Testosterone part (proven studies)

Brief Introduction to Soy Protein

Soy protein is known to be one of the vegetables proteins with the best biological profile. having a significantly rich aminogram, especially in Leucine. However, soy also contains isoflavones, which are compounds that mimic some of the effects of estrogen in the body.

Isoflavones are often called phytoestrogens due to their potential in reducing the symptoms of menopause such as Osteoporosis.

Soy and its relation with Testosterone 

The main reason that makes soy protein notorious in the world of bodybuilding is the belief that soy consumption may lead to an increase in estrogen levels, while reducing testosterone levels at the same time. But what does the scientific research have to say?

• While it is true that certain studies have associated reductions in testosterone levels due to soy consumption, however it is necessary to put them in perspective. For example, one of the tested individuals in one of the studies was a vegetarian whose daily diet included large amounts of soy.

• Another study demonstrated an average reduction of 19% on testosterone levels on individuals who had a higher soy intake. Only one of the tested subjects had a significantly higher reduction. In the beginning of the this study, the individual was registered to have testosterone levels of 200% above the average among tested subjects, and 50% above the general average. With this in mind, and determining that this subject is an exception, we can establish that soy consumption did not negatively affect the testosterone levels in the blood. 

• There are other studies that point towards an inverse relation between soy consumption and testosterone levels in the blood. The studies are suggesting that a reduction in meat consumption, while simultaneously increasing soy consumption, also lowers the testosterone levels. In the study, the reduction in testosterone levels was already expected, since meat was replaced by soy. 

•  When considering the available empirical evidence, we realize that Asian- who are known to consume large amounts of soy- don;t seem to display any fertility problems, which suggest that the high soy intake does not affect sex hormones. 

• A recent research analyzed several studies in which subjects consumed products derived from soy, in a total of 51 tested groups, and found no evidence indicating that soy protein or isoflavones, reduce testosterone levels and increase estrogen in the body.

•  A more relevant research study than the ones previously mentioned - as this one considers not only sex hormones, but also the effects different types of proteins have on the body mass- showed no significant differences in terms of performance, lean mass gains, body fat percentage and levels of hormones in the blood between the subjects who consumed more soy and the ones who limited its consumption. 

Conclusion:

Soy protein has been considered a villain for a long time, However, what the studies show us is that unless we are talking about significantly large daily dosage (50 grams, at the very least), there are no reasons to believe soy protein will reduce testosterone levels and increase estrogen levels. 

Despite of the fact that soy beans and isoflavones have estrogenic activity, the amounts one usually consumes in his diet are insufficient to negatively impact testosterone.

This means soy should be considered a source of complementary protein and not be used to replace meat as a main source of protein in our daily diet.  

Weight Lifting Myths Debunked !

#Myth 1 :Weight Lifting Makes Women Bulky.

"Do you workout or go to the gym?"
"Yeah, I spend most of my time at the cardio machines"
"What about weighted- resistance training ?"
"But I don't want to look big and bulky"








Those muscular women you can find in magazines had to use steroids to get to that point and level and I mean no disrespect to them as it is the preference they made for their body.

As a woman you can build muscle, get strong and improve your physique. But you'll never build as much muscle mass as men can because you have significantly lower testosterone levels. You'll always stay feminine unless you use steroid.

Brazilian Fitness Model : Alice Motos

#Myth 2 :Weight Lifting Stunts Growth.

Arnold Schwarzenegger, Lou Ferrigno, Shaquille O'neal, David Robinson, Karl Malone, etc. They all started lifting weights in their early teens with an average height of 1.82m tall.

"Boy, I tell you, weighting lifting like make you short."
"Why will it make me short?"
"You see those olympic weight lifters are so short."
"Urrrrmmm....ok" *walk away










The only way weight lifting can stunt your growth is if you damage your growth plate located at the end of your long bones by letting the bar fall on you. But if you use proper technique, you will be safer than with Rugby or Soccer where collisions are common.

Supervise youth lifting weights. Enforce proper technique and leave your ego behind at the entrance of the gym. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization.

And the reason why olympic weight lifters are generally (at all) short or have short limbs is due to the physics behind it. Those with shorter limbs and more muscles are better to get the bar moving through a shorter distance, thus lifting heavier weights.

Lou "The Hulk" Ferrigno- 1.96 m and 130 kg

#Myth 3 :Muscles Turns To Fat If You Stop Lifting Weights. 

"Boy, you don't workout too much now because later on when you're old, you're muscles will turn to fat."
"WHAT ?!......oh....ok. " that's my usual response when someone says that because I just couldn't comprehend what they are thinking.






On a serious note, muscles will never turns to fats and vice-versa as they're two completely different things. Muscle will, on the other hand, help you to burn fat (insignificant) due to the amount of calories muscles demanded from our body to maintain it compared to maintaining fat.

If you stop weight lifting for a period of time, you also have to eat less than before because your body do not need as much macro-nutrients as before otherwise you'll get fat. The problem is people continue with their weight lifting diet even though they have stop lifting, thus creating a surplus in calories that resulted in the conversion to fats.

Research has found that intense strength training results in more calories burned in the 16 to 24 hours after your training session ends. Some believe that if you train long enough your muscles will never come back to their pre-trained state (not proven). But this is probably linked to muscle memory as even though the you lost your muscle mass when you stop resistance training, you still maintained the muscle nuclei. These nuclei give the muscle a head start when training resumes.

Ulisses Jr. 

#Myth 4 :Weight Lifting Decreases Flexibility. 

"Boy, don't workout so much, too much muscles will make you stiff and not flexible."
"What do you mean by not flexible?"
"If you have too much muscles, you cant scratch your ass when you bathe."










One of the realizations people who initially get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten your hips, preventing you to Squat correctly (full ROM).

You must strengthen your weak muscles and stretch your tight muscles before any weight lifting is done. Weight lifting will make you regain your flexibility and maintain it. Especially the Squat will give your hip muscles a full stretch. But increasing your muscle mass or strength won't reduce your flexibility at all.

#Myth 5 :Weight Lifting Makes You Slow.

"Boy, don't workout so much, too much muscles will make you slow."
"how slow is considered as slow?"
"Boy, you are slow compared to the runners"
No shit right, comparing a weight lifter and a runner is like a comparison between a monkey and fish on who could swim at a higher velocity.







Weight lifter could not be as fast as a sprinter because sprinters are specially trained to run. But it doesn't mean that weight lifters are slower because strong muscles contract faster and generate more power.

In fact, sprinters incorporate weight training into their program because it will stimulate the fast twitching Type II b muscle fibres and convert the Type II a muscle fibres to behave like the Type II b muscles. These muscles will propel the sprinter to the finish line at remarkable speed.

#Myth 6 :Weight Lifting is Bad for Your Joints. 

"Boy, how's your knee after the surgery ? "
"It's good, I have been doing some squatting now."
"Don't do any weight lifting! It will make your joints worsts. Better go jogging or run at the park."










Weight lifting is less stressful on your joints than running (high- impact activity) : weight lifting involves controlled, non-impact movements. This is true unless you are replying on momentum by swinging the weights around and locking your elbows in pressing movements, in which might take a toll on your joint.

Weight lifting- and especially strength training will increase the health of our joints by strengthening the muscles and ligaments that hold them together.

Squatters have healthier knees than non Squatters. Studies performed on top Powerlifters confirm that their knees are in better health than those of the general population.

Speaking from personal experience, I feel that my knees are in greater conditions even before I did the surgery to replace the cartilage under the patella. And the reason is I did endless heavy Squats will control movement and initiating from the hip rather than from the knee.