Whey is the watery liquid that separates from milk solids during cheese making. It is a good source of protein. Capturing it and conserving the nutrients for other uses is a centuries-old tradition. Consumers can purchase whey in its natural form or as protein supplements. Optimal intake levels of whey depend on your tolerance, your health and the intended result. Discuss adding whey to your diet with a health care professional.
Components
Whey contains two milk proteins that have high digestibility scores. These proteins are alpha-lactalbumin and beta-lactoglobulin. Whey does not contain casein, the most abundant protein source in milk, but liquid whey and the dried, concentrated powder have a vitamin and mineral content similar to milk.
Uses
The oldest use of whey protein is diet supplementation, especially for infants and the infirm. Health and nutrition marketers also recommend whey protein as an element of alternative and complementary medicine protocols for chronic illnesses, weight loss and increased bone density. Limited scientific research and anecdotal evidence from traditional medicine supports the use of whey for diabetes, eczema, hypertension, hepatitis and exercise recovery, according to MayoClinic.com.
Intake Recommendations
Whey consumption recommendations and scientific research guidelines for whey intake studies vary depending on the purpose of taking whey. The acceptable duration also varies. The University of California San Diego reports that 20 mg per day is an amount that may be beneficial and that athletes frequently consume 25 mg of whey during training. A commonly accepted tolerance and safety standard for whey protein intake is that you should not consume more than 1.2 g daily for every 2.2 lbs. of your body weight.
According to MayoClinic.com, research shows adults should consume 45 g of whey protein, three times a week, for up to 14 weeks for the purpose of building muscle mass and 50 g once daily for appetite suppression. In studies as a traditional or complementary medicine therapy for chronic obstructive pulmonary disease, patients have consumed 12 g twice daily for six weeks, and cancer patients have consumed 30 g daily for six months.
Safety
Commercial whey supplements have different amounts of the two main whey proteins. When you purchase supplements, read the nutritional label to determine how much protein each suggested dose contains. No drug interactions have been reported for whey; however, renal patients and other people on protein-restricted diets may not be able to add whey to their diets. People who have milk allergies should avoid whey, just as they do milk and dairy products.
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