What is whey protein?
Whey protein is one of the two proteins found in milk, with the other being casein. When a coagulant (usually renin) is added to milk, the curds (casein) and whey separate. Whey protein is the water-soluble part of milk.
What is the usage of whey protein?
Whey is used as a protein supplement. It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.
What are health benefits of whey protein?
Whey also delivers a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging and diabetes, as well as other conditions. While whey has also been claimed to increase fat loss, this is a function of protein, rather than the whey itself. This means that the whey itself does not reduce fat, but taking in more protein often aids with fat loss efforts.
Are there are side effects of whey protein?
Whey does not harm the liver or kidneys, but it can worsen pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor. Remember! do not confuse whey with milk protein or casein protein.
Things to keep in mind for whey protein:
- Whey protein is chemically non-stimulatory, but may provide energy via means of caloric consumption and an insulin spike from the amino acids.
- Unflavored whey protein tends to be described as having a “broth, diacetyl, sourness, and/or bitter” taste, hence why Whey is routinely flavored as supplements.
- This bitter taste, especially that of the hydrolyzed whey (very bitter) can be somewhat negated by sucralose, fructose, sucrose, 5’AMP, 5’AMP disodium, sodium acetate and monosodium glutamate (MSG). Table salt is partially effective, while the combination of cold water and a sour stimulus can suppress bitterness.
What amount of whey protein should be used?
The amount of whey protein to supplement depends on individual daily protein goals, such as:
- If you are an athlete or highly active person attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb. bodyweight) is a good goal.
- If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb. bodyweight) is a good goal.
- If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb. bodyweight) is a good goal.
- If daily protein targets are achieved through dietary protein alone, supplementation is unnecessary. Obese individuals should not follow the above recommendations, as bodyweight calculations would result in very high dosages. Obese people should calculate their protein targets based off of what their weight would be, assuming an overweight BMI.