Milk contains two major proteins: casein and whey. Whey -- the secondnd most abundant protein in milk -- is typically sold as a protein powder, available in a range of flavors. The protein powder can serve as a base for smoothies and shakes, or serve as a high-protein ingredient in baked goods, and contains a number of nutrients and nutritional factors that contribute to a healthy diet.
Protein
One of the primary nutrients found in whey protein powder is protein. The specific amount of protein per serving depends on the brand and flavor of protein powder you purchase, but each scoop of whey protein powder generally contains several grams of protein. Whey serves as a source of complete protein: since whey comes from an animal source, it contains the 10 essential amino acids you need to consume in your diet. As a result, consuming whey protein powder helps your body to build and repair tissue by providing your body with the amino acids that make up your cells and tissues.
Sugars, Carbohydrates And Sweeteners
The nutritional profile of whey protein powder also typically includes sugars and carbohydrates. These nutrients contribute to the taste of the protein, to increase the palatability of shakes made from the powder. In addition, the carbohydrates in protein powder provide a source of energy, and can help replenish your blood glucose levels after a workout. Some protein powders decrease their sugar content by the use of artificial sweeteners, such as aspartame. If you experience sensitivity to these sweeteners, check the nutritional label before purchasing to prevent possible side effects.
Fat
Fat typically represents only a small nutritional factor in whey protein powder, beause the powder often has almost all of the fat removed and represents a lean source of protein. A serving of whey protein powder may contain less than a gram of total fat, though the specific amount of fat in the powder can vary depending on the variety of protein powder you purchase. However, due to the relatively high levels of saturated fat in milk, the fat in whey protein powder is typically saturated fat, which can harm your cardiovascular health. When planning your diet, consider the saturated fat content in protein powder, and ensure that your total saturated fat intake does not exceed 10 percent of your total caloric intake -- or 7 percent if you suffer from heart disease or high cholesterol -- recommends Colorado State University.
Considerations
Other factors may contribute to the nutritional profile of whey protein powder. Some types of protein powder contain additional supplements, such as creatine, which can aid in muscle growth. Before purchasing whey protein powder, you should always read the nutrition label to determine whether the powder contains additional ingredients not typically found in whey. Taking whey protein can also affect your overall nutritional needs because individuals following high-protein diets often require additional water consumption -- up to 3 liters, or 101 oz. daily -- to prevent dehydration, explains Lisa Andrews, RD, LD at the University of Cincinnati.
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