For many bodybuilders and athletes, milk-derived whey protein has advantages over other types of protein. Its popularity stems from it being a complete protein, rich in branched chain amino acids, or BCAAs, which your body can metabolize quickly. Countless sports and dietary supplement manufacturers market whey protein to build muscle and increase protein intake.
Origins
Milk contains two types of protein: casein and whey. During the cheese-making process, manufacturers turn casein into curd, while they drain away the liquid whey. Next, they filter the liquefied whey, which yields whey protein, lactose, and other components. Finally, producers clean, concentrate, and dry the whey protein.
Composition
Whey protein's make-up varies greatly depending on the manufacturer. According to the Whey Protein Institute, whey protein isolate -- its more concentrated form -- contains about 90 percent protein and little fat while the protein content in whey protein concentrate ranges from about 30 to 90 percent. Some whey protein supplements contain moderate amounts of cholesterol, while others are cholesterol free. In general, most stand-alone whey protein supplements are not a significant source of other nutrients, such as carbohydrates, vitamins, or minerals.
Benefits
Whey protein contains many essential and branched chain amino acids, according to the University of Illinois, so it helps to boost muscle mass and strength. Whey protein may promote fat loss, due to its high leucine content. Unlike casein, which is slowly absorbed, your body quickly uses whey protein. This is one reason why many manufacturers recommend consuming whey protein immediately following weight-training routines, when your body most needs to refuel and rebuild. Whey protein might play a positive role preventing or managing diabetes, cardiovascular disease and cancer, though more research is necessary to confirm any effects on these conditions.
Consumption
Numerous sports and dietary supplement manufacturers sell whey protein by itself. It is often combined with ingredients like carbohydrates, vitamins, or creatine in many performance-enhancing products. While flavored varieties exist, whey protein by itself typically has a neutral taste. Many people add whey protein to smoothies and shakes. The amount you may consume depends on your dietary needs, athletic performance, and advice from your health care provider, nutritionist, or personal trainer.
Considerations
Because whey comes from milk, you may be allergic to whey protein if you are allergic to dairy products. While there are few side effects to whey protein, the American Heart Association cautions against high-protein diets. Some people who cannot process additional protein may experience kidney or liver problems.
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