Whey Protein is the most common source of protein nowadays. It has high biological value, it is easy to digest and it has a perfect amino acid profile.
Here, we explain everything you need to know about this protein. You will get all the information you need to choose the protein powder that best suits your needs. Next, you can find all protein products that you can purchase from our website.
If you still have any questions after reading this article or you want to ask anything, shoot us an e-mail and we will be more than happy to answer!
Many athletes prefer whey protein over any other kind of protein in order to increase their muscle growth and recovery.
- 1. What is Whey Protein?
- 2. Sources of Whey Protein
- 3. Types
- 4. Why is it good?
- 5. Effects of Whey Protein
- 6. Biological value compared to other protein sources
- 7. Who can consume Whey Protein?
- 8. Choose the right Protein
- 9. How to take Whey Protein and its dose
- 10. Side effects of Whey Protein
- 11. How is Whey Protein made?
- 12. Entries related to this topic:
What is Whey Protein?
It is one of the main sources of protein, rich in branched-chain amino acids (BCAA’s) and absorbed faster than other proteins.
There are two kinds of protein that come from milk: one of them is whey protein, the other is casein. The whey is separated from casein when we make cheese. Whey contains 3% of protein only.
Thanks to costly filtration methods, the lactose (sugar in milk), fat and water are removed. The final result is two proteins with different quality levels and protein content.
This protein has a biological value of 104 and it is transformed directly in endogenous protein in the human body. After 30 minutes, the first amino acids have already been discharged into the bloodstream.
Sources of Whey Protein
It is present in all dairy products in which whey has not been removed during its manufacturing. However, these products have a very low content.
Milk, whey drinks, and yogurt have very low amounts. Moreover, cheese does not contain whey protein because it is removed during its manufacturing process.
In general, there are two main types of whey protein: concentrate and isolate.
- Whey protein concentrate is low in fat and it has a high biological value. Its protein content is of 75% at least.
- Whey protein isolate is the purest form and the one with the highest biological value. In its complex manufacturing process, fat and lactose are removed almost entirely and the whey protein is isolated. Usually, more than 90% of a whey isolate is pure protein.
Whey protein shakes are commonly divided in three categories: concentrate, isolate, and blends.
- Concentrate has the best protein. However, it also contains the highest percentage of fat and lactose.
- Isolate has the highest amino acid content and it is practically carb (lactose) and fat free. Therefore, whey protein isolate is more expensive than the concentrate.
- Blend is preferred by most people. As its name implies, this product combines whey protein isolate and whey protein concentrate, resulting in a high quality product with an excellent amino acid profile and a fair price.
Why is it good?
Whey is superior in all aspects to other kinds of protein. It provides the perfect aminogram to our body in order to build muscle, gain strength and improve the performance. Bodybuilders and professional athletes know how important it is to consume it in order to build muscle, gain strength and shorten the recovery.
It is easy to digest, which means that it will meet the demands of the body quickly. It plays an important role in post-workout nutrition, when the body is in a catabolic state and needs an immediate amino acid supply.
Apart from the advantages for muscle growth and recovery, it is also an antioxidant that stimulates the immune system. Scientific studies have proven that its regular consumption strengthens our defenses.
Effects of Whey Protein
Since it contains all the amino acids that can be found in the body, its intake immediately ensures:
- Faster muscle growth
- Shorter recovery and muscle regeneration
- Less muscle damage after training
- Metabolic stimulation
The amino acids from our body are lost during intense workouts and when we follow a diet. Increasing the amino acid supply with a shake is a way of balancing the protein in our body.
Many nutrition experts advise adding whey protein to a normal diet. There is no need to follow a training routine or a particular diet. Whey protein controls the blood sugar levels, provides energy and stimulates fat loss processes.
Biological value compared to other protein sources
The biological value is a way of measuring the efficiency of a protein according to how it is absorbed and used by the body. The higher the number, the higher its efficiency.
It is a term that is normally used in bodybuilding to classify whey protein shakes. Egg protein establishes the standard biological value in number 100. For example, the value of beef is 75. However, the biological value of whey protein can reach 170, depending on its quality.
Whey Isolate has the greatest bioavailability from whey protein sources, generally between a 30-60% more than whey protein concentrate.
Who can consume Whey Protein?
It has been traditionally used by bodybuilders and athletes, since it increases the muscle growth. However, according to new scientific studies, it can have many more uses.
For example, its utility for weight loss is remarkable, as well as its use for cancer treatment, wound healing, and the treatment of the most common diseases among the elderly.
Those who need protein will benefit the most from taking whey protein, such as:
- Bodybuilders and people on intensive training routines
- Endurance athletes
- People who are starting to practise intense sports or weightlifting
- Those who want to lose weight
Choose the right Protein
When it comes to choosing your protein you must keep in mind two factors: price and quality. As it was previously mentioned, there are 3 main types:
- Isolate, the purest protein form
- Concentrate, less pure than Isolate, it contains a little more fat and lactose
- A Blend of whey protein concentrate and whey protein isolate
1. Whey Protein Isolate
This is the purest product with the highest quality, although it is a little bit more expensive. However, it is worth the money, since you get the purest whey protein without barely any fat nor carbs (lactose).
This is the one with highest quality, and it provides more amino acids per gram with less calories. So it is worth to choose the protein that has the best quality.
Advantages of Whey Protein Isolate:
- It is the purest form of whey protein available in the market
- Without fat, lactose, or carbohydrates
- An excellent amino acid profile
- More protein per gram
- Ideal to increase muscles and burning fat
- It is more expensive than concentrate and blends
2. Whey Protein Concentrate
Even though a concentrate is not as pure as an isolate, it still has a very high quality, with a great aminogram. Since whey protein concentrate is not as pure as whey protein isolate, you will get a little bit less protein per gram and more calories.
This protein can be useful for those who are trying to gain weight. However, it could not work for someone who wants to lose weight or prepare for a competition.
There is a 15% difference per gram. A 30g portion of whey protein isolate contains 25 grams of proteins and 105 calories, while the same amount of concentrate contains 21 grams of proteins and 130 calories.
Advantages of Whey Protein Concentrate:
- Lower price
- High Amino Acid content
- Suitable for muscle growth
- More fat and carbohydrates
- More calories
3. Whey Protein Blends
You might think that the options are extreme, and that you can only choose between whey protein of high quality and price or the one with lower quality and price. BUT: there is another choice!
Blends are, as their name imply, a combination of isolate and concentrate. This product has an excellent quality-price ratio for this kind of supplements.However, not all protein blends are the same. Some contain a more whey protein concentrate and others have more whey protein isolate. You can find this out by looking at the ingredients. The first protein type that figures on the label will be the main one. It is good to know this before purchasing a product. Whey protein blends are the most popular format.
Advantages of Whey Protein Blends:
- Blend of whey protein isolate and concentrate
- Excellent quality-price ratio
- Excellent aminogram
- Less fat-carbs-lactose than whey protein concentrate
- There are many brands from which you can choose
- They have more fat-carbohydrates-lactose than whey protein isolate
- Some blends contain a high amount of whey protein concentrate
How to take Whey Protein and its dose
We suggest drinking a shake in the morning, as well as a second shake immediately after training. These two periods are when the body is more prepared to absorb amino acids.
The recommended daily amount depends essentially on the objectives of each person.
- 0.8 grams per kilo of body weight is enough for those who do not do physical exercise.
- Those who go to the gym and are sport enthusiasts will need 1.2 grams per kilo of body weight.
- Advanced athletes will need 1.5 grams per kilo of body weight.
- Athletes will need 2 grams per kilo of body weight.
- Elite athletes or who attend competitions will need around 2.5 grams per kilo of body weight.
The maximum recommended dose is between 25 to 30 grams. A higher intake makes no sense since the body needs time to recover and carry out the transformation of amino acids. If the dose is higher, the body will not be able to use it and it will be lost. However, a dose up to 30 grams per serving can be easily used by the body.
Side effects of Whey Protein
It has been deeply studied and it is considered to be quite safe. This product will not trigger any side effects if we follow the recommended intake.
When it is consumed through phases, such as in the case of protein deficiency or as part of a diet, the intake can be interrupted without any risk nor side effect for the body.
It has multiple functions, apart from the muscle gains, it can also improve our biological mechanisms and health. The metabolism is strengthened and it works better, which improves its internal processes while strengthening the immune system.
Depending on the brand, sometimes the product can cause hypersensitivity in those who have allergy to milk and lactose. This can be avoided by changing the product and choosing one which is lactose free (for instance, a hydrolyzate).
It must be consumed according to the recommended dose and adapted to the individual lifestyle and training routine of the user.
Whey protein is equally important to improve the physical performance and achieving our objectives. Moreover, it also improves our well being and health overall. This has been confirmed unanimously by nutrition experts.
How is Whey Protein made?
It is made from whey, a product that results from cheese manufacturing. The precondition for the production of a high quality whey protein is to reduce the sugar content from natural milk, and produce the purest protein possible at the same time.
Depending on the exact process, we will obtain a whey protein isolate or a whey protein concentrate.
While whey protein concentrate has between a 75 to 85 per cent of protein, a 3 to 4 per cent of fat, and a 3 to 6 per cent of lactose; whey protein isolate has a protein content of a 90 per cent, and less than 1 per cent of lactose.
The low lactose content makes it much more digestible. The manufacturing process is carried out through the ion-exchange method. First of all, the protein is chemically modified and then, the protein is bound resulting in the purest form which has special substances.
The whey protein isolate can also be prepared through a microfiltration process, in which a special ceramic filter is used in order to prevent the product from mixing with the chemicals.
For the consumer, both production processes “protein ion exchange” or “microfiltration”, are indistinguishable.
Take a look at our wide range of whey protein products in order to see all the possibilities that are at your fingertips in leading sport nutrition brands as well as in our HSN brand. We have the best quality and the best price. In our store, you will find different types of whey protein: concentrate, isolate, hydrolyzate, etc.