Whey protein derives from the cheese-making process. It's a co-product from cow's milk, created during cheese production. Whey yields high-quality protein with a high protein efficiency ratio, PER. The PER of a protein source measures the protein's effectiveness in promoting growth and health in young animals. Preliminary research supports whey protein's value as a sports supplement, and it may also help with weight maintenance.
Background
Milk contains two proteins. Casein makes up about 80 percent of milk protein and whey protein makes up about 20 percent of milk protein, according to the Whey Protein Institute. The cheese-making process separates the liquid whey from the curds -- the casein and some milk fat -- that become cheese. The liquid whey goes through clarifying, filtration and drying processes to become whey protein powder. Fine filters separate the whey protein from the lactose, milk's sugar, and other components of liquid whey to produce whey protein powder.
Benefits
Whey protein contains the eight essential amino acids that the body can't create. Whey's high content of branch chain amino acids can fuel strenuous exercise and reduce muscle breakdown. Consuming protein throughout the day helps with weight management by supporting stable blood sugar. Whey protein provides a relatively inexpensive, convenient source of quality protein. Based on preliminary research, whey protein may assist with weight gain in people with HIV, MayoClinic.com reports.
Research
Preliminary research supports the value of this dairy-derived protein in sports nutrition. Consuming whey protein isolate reduces the loss of strength following muscle injury in healthy people, researchers from Australia's Victoria University and the University of Queensland report in the 2010 "Journal of the International Society of Sports Nutrition." Study participants who consumed whey isolate five times a day for 14 days maintained greater strength during recovery from exercise-induced muscle injury compared to participants who consumed a carbohydrate supplement.
Uses
Whey isolate contains at least 90 percent protein and very little lactose and fat compared to whey concentrate protein powders. Whey protein can have 29 to 89 percent protein and generally includes correspondingly higher amounts of fat and lactose, the Whey Protein Institute reports. Before you consume whey protein, consult your doctor if you have lactose intolerance or a dairy allergy.
References
- Whey Protein Institute: Whey Protein Frequently Asked Questions
- Natural Health Research Institute; Protein for Athletes; Amy Kosowski, M.S., L.D.N; September 2008
- MayoClinic.com; HIV/AIDS Alternative Medicine; August 2010
- Journal of the International Society of Sports Nutrition; Whey Protein Isolate Attenuates Strength Decline After Eccentrically-Induced Muscle Damage in Healthy Individuals; Matthew B. Cooke, et al.; 2010
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