Whey: 10 tips for choosing a protein supplement
Whey is one of the most familiar words on the sports nutrition shelf, but there is much more to a tub than its flavor and price. Here, you will learn what concentrate, isolate and hydrolysate mean and what makes a quality product, so you can buy with greater confidence.
What is whey and why does it matter?
Whey is one of the proteins found in milk. The other is casein. Around 20% of milk is whey protein and 80% is casein. Its rapid absorption and amino acid content are precisely why whey comes up so often in discussions about the gym, recovery and muscle growth.
The simple truth is that protein powder is not magic. It is a convenient source of protein. If you are not getting enough protein from regular food, whey can help you meet your daily intake. If your diet is already on track, powder alone will not improve your training.
Whey rates highly for both biological value and acceptability. It contains plenty of branched-chain amino acids, or BCAAs. Whey is usually obtained as a byproduct of cheese production or the production of casein from milk.
How is whey made?
Unprocessed whey is not yet the powder you tip into your shaker. The starting material is more than half lactose, around a third protein, and the rest fat. The protein then needs to be separated out.
Several methods are used: ion exchange, cross-flow microfiltration, microfiltration, ultrafiltration and nanofiltration. The names sound complicated, but the idea is simple. The whey passes through filters that separate the protein from the fat and lactose.
Problems arise when the process involves large changes in pH or high temperatures. These can denature the protein and reduce the amount of delicate bioactive components in whey. The particular advantage of cross-flow microfiltration, or CFM, is that it avoids the need for acid treatment and high temperatures.
Whey: concentrate, isolate and hydrolysate
Concentrate is the most common and usually more affordable option. Whey protein concentrate contains 34(!)-80% protein, 4-11% fat and 4-53% lactose (!). It suits many people, but if you are sensitive to lactose, you may quickly notice the difference.
Isolate is purer. Isolates contain 88-93% protein, with almost all the fat and lactose removed. Producing a high-quality isolate costs more because a high protein percentage is not the only goal. Preserving whey’s valuable minor protein fractions matters too.
Hydrolysate means that the protein molecules have been broken down into smaller dipeptides, tripeptides or polypeptides. This can speed up absorption, even making it twice as fast as that of regular, intact whey. In practice, this is most useful when your recovery drink does not contain many ingredients that slow absorption.
What should you look for in whey quality?
First, look at the composition. If you want a simple everyday protein source and lactose does not bother you, concentrate can be a perfectly reasonable choice. If it upsets your stomach or you want less fat and lactose, consider an isolate.
Second, consider mixability and flavor. These do not tell you everything about quality, but poor solubility makes a product frustrating to use. If the powder stays lumpy, that tub will, frankly, soon end up at the back of the cupboard.
Third, consider how well the protein fractions are preserved. Natural whey protein consists of many components. The main sources of amino acids are beta-lactoglobulin and alpha-lactalbumin. Minor fractions, such as glycomacropeptide, immunoglobulin, bovine serum albumin (BSA), lactoferrin, lactoperoxidase and lysozyme, are the reason the production method is worth discussing at all.
The original recommendation was to check that the important minor and major protein fractions had been preserved without denaturation and that the proportion of beta-lactoglobulin did not exceed 55%. You will not always find this information on the front label. Higher-quality manufacturers provide more detailed information about their raw materials and production methods.
Whey after training and as a snack
Whey protein is absorbed quickly and raises blood amino acid levels for a short time. This makes it well suited to a post-workout drink. You should follow your recovery drink with a proper meal 1-1.5 hours later.
As a snack, it is a slightly different story. Because whey protein is absorbed quickly, it may not keep you feeling full for long on its own. If you use it as a snack, you can mix it with milk or combine it with a slower-digesting protein, such as casein or milk protein.
Whey blends may contain concentrate, isolate and hydrolyzed isolate. Their purpose is not just “absorption at different speeds,” as advertisements often claim. The bigger differences lie in their fat and lactose content and how much high-quality isolate the blend actually contains.
FAQ: whey and the benefits of protein
Is whey suitable for everyone?
Not necessarily. If lactose upsets your stomach, concentrate may be a poor choice. In that case, consider an isolate or another protein source.
Is isolate always better than concentrate?
Not always. Isolate is purer and more expensive, but concentrate can be a very good fit if you have no problems with lactose and simply want a convenient protein source.
When should you take whey?
The most logical time is after a workout or when you are not getting enough protein from regular food. Your total daily protein intake and consistent training matter more than the time of day.
Translated by: Rosin
Come and train! ArtGym
