A naturally occurring protein in milk, whey digests quickly in the human body and provides many health benefits, according to Life Extension Magazine. Whey protein supplies amino acids for muscle recovery and contains high amounts of the branched-chain aminos leucine, isoleucine and valine. Due to its high calcium and cysteine content, whey protein may enhance bone strength, increase fat burning and elevate antioxidant levels in the body.
Ricotta Cheese
Manufacturers make ricotta cheese from whey protein concentrate, a waste product from processing dairy milk. Ricotta cheese contains 28 grams of protein per cup, but it also contains very high fat. This makes ricotta cheese the most abundant food source of whey protein. You can use it in desserts or protein shakes in place of powdered whey protein.
Dairy Milk
Cow milk contains approximately 20 percent whey protein. Considered a fast-digesting protein, the whey in milk may digest slower due to the high casein protein content. Casein is the slow-digesting curd part of the milk, which forms a gel in the stomach and intestines. This causes a slow trickle-effect of the amino acids to the body. Casein makes up 80 percent of the protein content of milk.
Goat Milk
Like dairy milk, goat milk contains both casein and whey proteins. According to Jim Stoppani's "Supplements 101," from Muscle & Fitness magazine, goat milk digests more readily in the human body, enhancing utilization of the minerals and proteins. This may be because goat milk does not contain the specific kind of casein protein found in cow milk that can produce allergic reactions in some individuals. With less processing, goat milk contains fewer antibiotics and hormones; many contain none whatsoever.
Cheese
Other cheeses naturally contain some whey, which can be leftover from the process of making cheese from milk. Cottage cheese, for example, usually contains a thin layer of yellowish liquid floating on the top. This is the whey protein that has become separated from the curds. Cheddar, provolone, swiss and string cheeses also contain nominal amounts of whey protein.
Yogurt
Yogurt contains 14 grams of protein per cup, some of which comes from whey protein. Yogurt makes a healthy addition to your diet because it contains high calcium, low-glycemic carbohydrates and probiotic bacteria, according to "The Fat Burning Bible" by Makie Shilstone. Probiotics are species of bacteria that colonize the intestinal tract, giving off important enzymes that help with digestion and food assimilation. In the Muscle & Fitness magazine article "Five Fat Fighters," Matthew Kadey says that probiotics naturally help the body burn fat.
References
- Life Extension Magazine; Optimizing Muscle Health With Whey Protein, Creatine and Glutamine; Will Brink; April 2009
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Usual Suspects; Jordana Brown; January 2010
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