Whey accounts for approximately 20 percent of the protein found in milk, and contains all of the amino acids you need for muscle building. It is a protein that your body digests rapidly and absorbs well, making it a popular choice among athletes who take supplemental protein for muscle building. Some manufacturers use a process called ultra-filtration to change the nutritional composition of their whey protein supplements.
Filtration Process
Ultra-filtration is a process like many other filtration processes. After being separated from the casein protein in milk, the whey protein passes through a filtration machine that preserves the large protein molecules while allowing smaller molecules like lactose and ash to siphon off through a filter. Manufacturers then sell the post-filtration product as whey protein concentrate. The amount of filtration used can cause variance in the amount of protein and other nutrients in the final concentrated product.
Nutritional Differences
Whey protein concentrate can have between 25 and 89 percent whey protein by volume, according to registered dietitian Marjorie Geiser. This can be a significant increase over the 11 to 14.5 percent protein found in standard whey protein supplement powder. The filtration process also decreases the lactose content to between 10 and 55 percent. This may be significant for you if you have lactose intolerance. Ultra-filtration can increase the milk fat content from around 1 percent in standard whey protein powder to as much as 10 percent in whey protein concentrate.
Supplementation Necessity
The 2010 Dietary Guidelines for Americans states that a sedentary adult only needs to consume 0.8 g of protein per kilogram of bodyweight daily. In reviewing these guidelines, nutrition professor Donald Layman of the University of Illinois points out that adults tend to benefit from some extra protein in their diets above the dietary guideline, and that your body better utilizes protein when you consume at least 30 g per meal. If your protein intake is short of Layman's suggestions, consuming a whey protein concentrate supplement can quickly deliver the nutrients you need. However, it is important to note that most people already exceed their daily protein needs through diet alone.
Protein Quality Comparison
Ultra-filtration can significantly change the nutrient content of a whey protein supplement, which may or may not be beneficial for you. While the amount of protein in the supplement increases, lactose -- a carbohydrate that may help with absorption of protein -- and essential minerals like calcium can be leeched out during the filtration process. Whey protein concentrates also tend to cost more than products that have not undergone the ultra-filtration process.
References
- "Strength and Conditioning Journal"; Protein Intake--Effect of Timing; Jay R. Hoffman, Ph.D., F.A.C.S.M., F.N.S.C.A.; December 2007
- National Strength and Conditioning Association; The Wonders of Whey Protein; Marjorie Geiser, R.D., NSCA-C.P.T.
- American Council on Exercise: The Latest Scoop--Current Supplement Research Overview; Fabio Comana, M.A., M.S., ACE-C.P.T.
- "Nutrition and Metabolism"; Dietary Guidelines Should Reflect New Understandings about Adult Protein Needs; Donald K. Layman, Ph.D.; March 2009
- World Health Organization; Protein and Amino Acid Requirements in Human Nutrition; 2007
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