Whey is a byproduct of the cheese-making process. It contains whey protein, an ingredient used in nutritional supplements such as bars and protein shakes. Whey protein is readily absorbed by the body for immediate use in the cells, and is considered a safe and beneficial source of protein.
General Information
Whey protein is one of two proteins in milk; the other is casein. When cheese is made, liquid whey is collected and filtered to concentrate the protein into a more usable form. The end result is two powdered products, whey protein concentrate and whey protein isolate. The whey isolate has gone though more filtering and processing stages for a more pure end product.
Nutrition Facts
One scoop, or about 30 g, equals one serving of whey protein. While amounts vary slightly by manufacturer, whey protein powder contains about 23 g protein, 1 to 2 g of fat and 3 g of carbohydrate. The powder alone has 120 to 130 calories, which will increase when it's mixed with milk or a beverage other than water. Whey protein contains the branched chain amino acids leucine, valine, and isoleucine, which are helpful in lessening muscle breakdown from hard exercise.
Whey Protein Isolate vs. Concentrate
Whey protein isolate has more protein and less fat and lactose than whey protein concentrate. The isolate contains at least 90 percent protein, compared to whey protein concentrate's 29 to 89 percent protein. Whey protein isolate is a good choice for those who want fewer fat calories and can afford the extra cost.
Using Whey Protein
Athletes need 1.2 to 1.7 g of protein per day per kg of body weight, according to a position paper published in "Medicine & Science in Sports & Exercise." Using 20 to 25 g of whey protein powder within an hour of exercise may effectively help spare muscle wasting and assist in recovery. Consuming the whey either before or after exercise is effective.
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