One hundred percent whey protein is often used as a supplement for athletes, but has applications for anyone of any age. It plays a role in a healthful diet because it provides protein that is an essential macronutrient supporting skin and hair health, body cell repair, muscle and bone development, energy and metabolism processes. Choosing 100 percent whey protein over a product containing some whey protein means you will not take in additional supplements or carbohydrates that add calories, fats and have unknown side effects.
Features
One hundred percent whey protein is a natural derivative of milk that comes from the cheese-making process. It is deemed a complete protein because it contains all eight of the essential amino acids that you cannot produce on your own. It is easy to digest and readily absorbed by the muscles, according to the National Dairy Council. One hundred percent whey protein does not have added carbohydrates, fats or nutrients included.
Types
Whey protein comes in three forms: isolate, concentrate and blends. Whey protein isolate is the purest form available. It contains about 90 percent protein, no fat and minimal lactose. Concentrate is less refined, and contains between 29 percent and 89 percent protein with higher amounts of fat and lactose. Blends combine isolate and concentrate in one powder to give you the benefits of isolate without the high price tag. One hundred percent protein comes flavored with chocolate, berry, caramel or vanilla and is often sweetened with non-nutritive products. Natural protein powder is unflavored.
Benefits
Whey protein supports athletic performance because of its high content of a branched chain amino acid known as leucine. Twenty grams of protein, a combination of 14 g of whey with 6 g of another milk protein known as casein, ingested one hour before and after resistance training resulted in increased lean muscle development in 10 weeks when compared to a carbohydrate placebo, reported the journal Amino Acids in 2007. Whey protein also helps enhance immunity, according to the Whey Protein Institute, making it helpful in muscle repair. Its immune properties are also being investigated as possible treatments for cancer and HIV patients. Whey protein can support a weight-loss program by helping dieters increase protein in their diet, increasing feelings of fullness, reducing cravings, and stabilizing blood sugar levels. Whey protein is also included as an ingredient in infant formulas and is recommended to help stave off muscle loss associated with aging.
Uses
Whey protein powder is often stirred into water, juice or milk or blended into a smoothie. You can also mix natural, unflavored powder into mashed potatoes, soups or casseroles. It does not break down during baking, so add it to banana bread, pancakes or granola bars to increase nutrition.
Misconceptions
Whey protein is not just for body builders. While often used to support weight training, you do not have to use it exclusively in conjunction with exercise. Anyone can use whey protein to support a higher protein diet that falls within Institute of Medicine guidelines of 10 percent to 35 percent of total daily calories. Although a dairy product, the isolate form contains less than 0.1 g of lactose per tablespoon, according to the Whey Protein Institute, so most people suffering from lactose intolerance should be able to tolerate it with no side effects.
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