Whey protein powder is a derivative of the cheese making process and is commonly used as a dietary protein source in the fitness community. Whey protein powder, which is readily absorbed, is usually flavored by the manufacturer and sold in a 2 to 5 lb. canister to create vanilla or chocolate protein drinks.
Isolate or Concentrate?
Nutritional information for whey protein powder will depend on the manufacturer as well as the type of whey protein it contains. Whey protein isolate is produced by a technique which creates a more pure and refined protein source. Powders containing mostly whey isolate will have a higher percentage of protein and less fat and carbohydrate than those with mostly whey protein concentrate. The isolate form of whey protein powder is more costly, but contains less calories per serving, which can be advantageous for individuals attempting to decrease body fat.
Protein, Carbohydrate and Fat
Although varying slightly by manufacturer, a scoop of whey protein powder, or 30 g, will contain about 23 g of protein, 1 to 2 g of fat, and 3 g of carbohydrate which is in the form of lactose. The powder itself will contain about 125 calories, but mixed in a beverage such as milk or a smoothie will increase the caloric total. Whey protein products that are comprised mainly of whey protein isolate will contain fewer calories, as well as less lactose, an advantage for lactose intolerant individuals.
Why Whey?
According to Healthnotes by University of California at San Diego, whey protein is an easily digested, rapidly absorbed form of protein. Whey protein is one of the best known natural sources of the branched chain amino acids isoleucine, valine and leucine. Leucine may stimulate protein synthesis in skeletal muscle leading to increase in lean muscle mass.
Protein Consumption
According to the American College of Sports Medicine, the protein requirement for exercising athletes is 1.2 to 1.7 g of protein per kg of body weight per day. Whey protein can be used effectively before or after exercise and is ideally consumed in a 25 to 30 g portion.
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