7/13/2017 Whey Protein 101: The Ultimate Beginner's Guide

Whey Protein 101: The Ultimate Beginners Guide

ByKris Gunnars, BSc
Reviewed onJune 22, 2017
675,408 views

Not all protein is created equal.

Some forms of protein, such as whey, are better than others.

Whey protein contains an incredible range of essential amino acids, which are absorbed
quickly (1).

Numerous studies show that it can help you increase strength, gain muscle and lose
signicant amounts of body fat (2).

However whey is more than just protein. There are tons of other nutrients in there, some
with potent biological eects.

Whey protein has also been shown to have benets for depression, blood pressure, blood
sugar and even helping to treat symptoms of HIV and cancer (3).

In fact, it is one of thebeststudied supplements in the world.

This is a detailed article about whey protein what it is, how it works and how it can help you
achieve your tness and health goals.

What is Whey Protein?

Whey protein is a mixture of proteins isolated from whey. Whey is the liquid part of milk that separates during cheese
production.

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Milkactually contains two main types of proteincasein(80%) and whey (20%).

Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is
separated from it as a by-product (4).

If youve ever opened a yogurt container to see liquid oating on top, this is whey. Cheese makers used to discard it before they
discovered its commercial value (5).

After being separated during cheese production, whey goes through a series of processing steps to become what people
generally recognize as whey protein a powder that is added to shakes, meal replacements and protein bars (6).

This is what whey protein powder typically looks like:

Whey protein doesnt taste very good on its own, which is why it is usually avoured. Chocolate, vanilla and strawberry avored
powders are popular.

Its important that youreadthe ingredients list, because some of them can have unhealthy additives likerened sugar.

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Taking whey protein is a convenient way to add 25-50 grams of protein on top of your daily intake. This can be important for
bodybuilders and gym enthusiasts, as well as people who need tolose weightor are simply lacking protein in their diet.

Most avored whey proteins are also pretty delicious and can be used to make healthy recipes (like smoothies) taste incredibly
good.

Whey is generally well tolerated, although people with lactose intolerance need tobe carefulwith it. There are also some people
who are allergic to whey (7).

Bottom Line:Whey protein is a mixture of proteins in whey, which forms as a by-product of cheese production. It is usually
sold as a avoured powder, which is added to shakes, meal replacements and protein bars.

Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake
Proteins are the main building blocks of the human body.

Theyre used to make various important things, both large and small.

This includes tendons, organs and skin as well as hormones, enzymes, neurotransmitters and all
sorts of tiny molecules.

Proteins are also the building blocks of thecontractile elementsin muscle.

Proteins are assembled from amino acids, smaller molecules that are linked together like beads on a
string.

Some amino acids are produced by the bodys cells, while others must be gotten from foods. The ones
that we must get from foods are termed essential amino acids.

Proteins that supplyallthe essential amino acids are the best and whey protein is loaded with them.

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It is particularly high in importantBranched Chain Amino Acids(BCAAs) like Leucine, and also contains a large amount of Cysteine
(8).

Studies show thatLeucineisthemost anabolic (growth promoting) amino acid, and Cysteine can help boost levels of the cellular
antioxidant Glutathione (9,10).

Whey protein appears to be particularly eective at stimulating growth in humans. Human breast milk is actually 60% whey,
compared to 20% in cows milk (11).

Bottom Line:The proteins in whey are of a very high quality. They are loaded with essential amino acids, including Leucine
and Cysteine.

Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate

There are several popular types of whey protein available.

The main dierence between them, is the way they have been processed.

Concentrate:About 70-80% protein. Contains somelactose(milk sugar) and fat, and has the
best avor.

Isolate:90% protein, or higher. Contains less lactose and fat, and is missing a lot of the
benecial nutrients found in whey protein concentrate.

Hydrolysate:Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28-
43% greater spike in insulin levels than isolate (12).

Whey protein concentrate seems to be the overall best option it is the cheapest and retains most of the benecial nutrients
found naturally in whey. Many people also prefer the taste, which is probably because of the small amounts of lactose and fat.

If you have problems tolerating concentrate, or youre trying to emphasize protein while keepingcarbsand fat low, then whey
protein isolate (or even hydrolysate) may be a better option.
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Keep in mind that despite concentrate being the most popular form, most of the studies used whey protein isolate.

Bottom Line:The main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content,
taste, digestibility and price.

Eects of Whey Supplementation on Muscle Mass and Strength

The best known use of whey protein supplements, is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, tness models, as well as people looking to improve their performance in
the gym.

The main eects of whey on muscle/strength are:

1. Building Blocks:It provides protein and amino acids, which serve as building blocks for increased muscle growth.

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2. Hormones:It increases release of anabolic hormones that can stimulate muscle growth, such as Insulin (13).

3. Leucine:It is high in the amino acid Leucine, which is known to stimulate muscle protein synthesis at the molecular and
genetic level (14,15).

4. Fast Absorption:Whey protein is absorbed and utilized very quickly compared to other types of protein (16).

Whey protein has been shown to be particularly eective at increasing muscle growth when consumed right before, after or
during a workout, but muscle protein synthesis is usually maximized in the time period after training (17,18,19,20).

However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth.
Whether protein is consumed around the workout or not doesnt seem to matter much (21).

When compared to other types of protein, such assoyprotein, whey protein has usually performed slightly better (22,23).

When compared to casein, the evidence is more mixed. Whey appears to be eective in the short-term, but casein stimulates
muscle growth over a longer period, so the net eect appears to be similar (24,25,26,27,28).

However keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a
huge eect on your results.

In a study of elderly individuals who were already eating adequate protein, there was no dierence in muscle growth between
whey and carbohydrate, during 12 weeks of resistance training (29).

Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.

If youre already eating plenty ofmeat, sh,eggsand dairy (also high in quality protein), then the benets of adding whey will
probably be minimal.

Bottom Line:There is a lot of evidence that whey protein is eective at increasing muscle and strength gains, although some
studies nd no eect.

Whey Protein Improves Satiety and May Help Weight Loss

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Whey Protein Improves Satiety and May Help Weight Loss

It is well known that protein can help with weight loss.

It is the most fullling macronutrient,by far(30).

Protein can boost metabolism by 80 to 100calories per day, and make people automatically eat up to
441 fewer calories per day (31,32,33,34).

In one study, eating protein at 25% of calories cutcravingsby 60%, and reduced the desire for late-
time snacking by half (35).

Taking whey protein is a great way to increase your protein intake, which should have major benets
for weight loss.

Studies have shown that replacing other sources of calories with whey protein, combined with weight
lifting, can cause weight loss of about 8 pounds, while increasing lean muscle mass (36).

Therefore if youre trying to lose weight, then a whey protein supplement can help you both lose weightandhold on to your
precious muscle (37,38).

Bottom Line:Protein has been shown to help weight loss by boosting metabolism (calories out) and reducing appetite
(calories in). Whey protein can help increase fat loss, while preserving lean muscle mass.

Other Health Benets of Whey Protein

Whey is more than just a high quality protein source, it also contains other benecial nutrients.

This includeslactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins (39).

Beyond just muscle, strength and leanness, whey protein can provide numerous other health benets.

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This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression
(40,41,42,43).

It has also been shown to help protect against cancer, reduce symptoms of hepatitis, increase bone
mineral density, improve immune function in HIV patients and increase lifespan in mice
(44,45,46,47,48,49,50,51,52,53,54).

The fact that whey protein is very high in the amino acid Cysteine seems to mediate many of the
health benets. Cysteine does this by raising levels ofGlutathione, the main antioxidant substance in
the bodys cells (55,56).

Here is a list of even more health benets:10 Evidence-Based Health Benets of Whey Protein.

Bottom Line:Whey has many benecial components besides just protein. It is high in the amino acid Cysteine, which raises
levels of the antioxidant Glutathione and leads to all sorts of benets.

Dosage and Side Eects

A commonly recommended dosage is 1-2 scoops (around 25-50 grams) per day, usually after workouts.

It is recommended that you follow the serving instructions on the packaging.

Keep in mind that if your protein intake is already high, adding whey proteinon topof your current intake may be completely
unnecessary.

Despite concerns about protein causing kidney damage and contributing to osteoporosis, this isnot true.

In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys (57,58,59,60).

However, people withcurrentkidney or liver issues may want to avoid whey protein, or at least consult with a medical
professional before taking it.

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Eating too much whey protein can cause digestive issues such as nausea, atulence, diarrhea, pain
and cramping. Some people are also allergic to whey.

If you cant tolerate regular whey protein concentrate, then isolate or hydrolysate may be more
appropriate or simply avoiding whey protein and eating other protein rich foods instead.

But generally speaking, whey protein has an excellent safety prole and most people can consume
it without any problems whatsoever.

Take Home Message

At the end of the day, whey protein is an exceptionally healthy way to add more protein to your
diet. It is a quality protein source that is absorbed and utilized eciently by the human body.

This is particularly important for athletes, bodybuilders, or people who need to gain muscle mass and strength, while losing fat.

When it comes to muscle gain and fat loss, protein is the king of nutrients and whey protein seems to beeven betterthan other
forms of quality protein.

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