"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
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