Discover the Healthy Power of Whey Protein

Whey dietary supplements are in sports nutrition drinks, weight loss supplements, and quick on-the-go meal replacement shakes. So, what is whey protein, and why is it in so many things?

Long ago, cheesemakers discovered milk is made of two different proteins. When making cheese, casein protein coagulates to form curds. Whey protein is the watery leftovers.

Living uses and wears out proteins. Protein is a macronutrient and must be consumed daily to replace lost essential amino acids. Whey protein contains concentrated levels of all nine essential amino acids required by the human body. Essential amino acids support optimal muscle cell growth and repair, immune response, and cognitive performance.

Whey Protein May Help Reduce Body Fat and Improve Body Composition

Consuming protein may help promote fat loss. First, digesting protein takes more energy than digesting either fats or carbohydrates. Protein helps a person feel satisfied longer to reduce the total number of consumed calories.

Second, the amino acid leucine aids the body’s ability to use fat for fuel. Of all the available protein powders, whey protein contains the highest amount of leucine. Whey protein has thirty-three percent more leucine than casein or pea protein and forty percent more leucine than soy protein.

A twelve-week blind placebo study demonstrated the possible power of whey protein to help obese individuals lose fat. In the study, participants were given either a whey supplement drink or a control drink twenty minutes before breakfast and again before dinner.  The whey protein supplement group significantly reduced body fat mass while preserving lean muscle over the control group. On average, the whey supplement group saw a 6.1% reduction in fat mass.

Whey Protein Resistance and Endurance Exercise Studies

Physically active individuals involved in serious strength training or extreme endurance pursuits may burn more protein than can easily be replaced. One of the beneficial effects of whey protein is it requires little to no digestion to be absorbed into the bloodstream. Once in the bloodstream, the amino acids help provide additional energy, grow new muscle cells, and repair muscle fibers.

Another training benefit of whey protein is its high concentrations of the essential amino acids; isoleucine and valine. Isoleucine helps boost energy levels, promotes healing muscle-damaged tissue, and aids prevention of muscle wasting. Valine promotes increased muscle tissue growth and enhances muscle metabolism. Studies have shown the possible benefits of whey protein supplements both in resistance training and endurance training.

One study compared a whey protein powder supplement to a calorie equivalent carbohydrate drink taken post-workout and the following morning. The researchers found the whey protein supplement may support a higher anabolic rate. It appeared to significantly improve muscle and neuromuscular recovery time and helped reduced muscle soreness and inflammation over the carbohydrate drink.

For endurance athletes, whey protein combined with carbohydrates may help improve cycling performance by 9% on average. In this meta-analysis, performance was defined as time trial performance and time to exhaustion.

What Form of Whey Protein Works Best in a High Protein Diet?

There are three different types of whey protein supplements: whey protein concentrate (WPC), whey protein isolate (WPI), whey protein hydrolysate (WPH).

Whey Protein Concentrate (WPC)

Removing the water from liquid whey is WPC. WPC is 85% pure protein and carbohydrates with multiple types of proteins and absorption rates. Due to its simple production, WPC is the least expensive whey protein supplement.

With different absorption rates, WPC helps feed the body protein over hours. Individuals engaged in regular training regimes may benefit from a nightly WPC supplement.

Whey Protein Isolate (WPI)

WPI contains proteins isolated from the fat, cholesterol, carbohydrates, and lactose in liquid whey through membrane filtration or chemical ion exchange. WPI supplements cost slightly more than WPC supplements.

Using WPI immediately before or after training sessions helps move amino acids into the bloodstream. The fast uptake of essential amino acids aids energy levels, muscle tissue repair, and muscle recovery time and soreness.

Whey Protein Hydrolysate (WPH)

Water and enzymes break WPH into pre-digested proteins made up of slightly smaller molecules than WPI. WPH is the most expensive form of whey protein supplements. The benefits of WPH over WPI are minimal compared to the cost.

Be Smart about Your Protein Consumption 

Years of vastly over-consuming protein can cause side effects for the liver and kidneys. Be aware of protein intake levels if you have kidney issues or renal insufficiency. When starting a new training program, seek appropriate medical advice for proper sports nutrition.

SOS’s Bulk Whey Protein Powder

Many commercially available whey protein powders come preflavored. Be sure to read the ingredients label of supplement products. Adding flavors to whey protein adds sweeteners (sugar) and preservatives.

SOS offers high-quality whey protein isolate with no other added ingredients. With no added extras, you can conveniently increase your daily protein consumption. Add our whey protein powder to your favorite recipes to support your fat loss or training goals. Try it in smoothies, breakfast cereal, soups, pancakes, or yogurt. Increasing the power of protein in your life has never been so easy.

Conveniently purchase SOS’s whey protein on our website or Amazon.com.

The content of SOS’s website is for information only, not advice or guarantee of outcome. Information is gathered and shared from reputable sources; however, SOS is not responsible for errors or omissions in reporting or explanation. No individuals, including those taking SOS products, should use the information, resources or tools contained within to self-diagnosis or self-treat any health-related condition. SOS gives no assurance or warranty regarding the accuracy, timeliness or applicability of the content.

Sources

• West, D.W.D. et al. “Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study.” Nutrients. 2017. https://www.mdpi.com/2072-6643/9/7/735
• Mizera, Justyna and Mizera, Krzysztof.  SPORTS NUTRITION HANDBOOK: Eat Smart. Be Healthy. Get on Top of Your Game.  Velopress. 2019.
• Stearns, Rebecca L. et al. “Effects of Ingesting Protein in Combination with Carbohydrate During Exercise on Endurance Performance: A Systematic Review with Meta-Analysis. PubMed. 2010. https://pubmed.ncbi.nlm.nih.gov/20683237/
• Cooke MB et al. “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals.” PubMed.  2010. https://pubmed.ncbi.nlm.nih.gov/20860817/
• Gorissen, Stefen H. M. et al. “Protein Content and Amino Acid Composition of Commercially Available Plant-Based Protein Isolates.” Amino Acids. 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
• Frestedt JL et al. “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study.” PubMed. 2008. https://pubmed.ncbi.nlm.nih.gov/18371214/