Protein Powder 101

What Is Whey?

Whey is a milk product derived from the curdled cream left over after cheese making. It is made up of casein (casein proteins) and globulin (globulins). Casein contains amino acids such as leucine, isoleucine, valine, threonine and others. Glutamine is one of the most abundant amino acids found in dairy products. Glutamine is used as a dietary supplement to increase muscle mass and repair damaged muscles.

Globulins are proteins that have been broken down into smaller pieces during the cheese making process. They contain amino acids such as alanine, arginine, glycine, histidine and others.

Proteins are molecules composed of long chains of amino acids linked together in a specific order called peptide bonds. Proteins are essential for life processes such as building cells, regulating body temperature and many other functions.

Why Should I Drink Whey?

The main purpose of drinking whey protein is to increase your muscle mass. You may not think so but if you want to build muscle mass then it is very important that you consume enough calories. If you do not consume enough calories then your body will begin to burn fat instead which will result in less muscle growth. It is also very important that you eat a diet high in protein while you are training. Eating a diet that is rich in complete proteins such as meat, vegetables, and beans etc will help your muscles repair and grow after a hard workout.

If you do not want to eat meat or cannot afford it then whey protein is perfect for you. It is cheap to buy and can be mixed into many delicious and nutritious smoothies, pancakes, waffles, oatmeal or any other foods.

It is important that you drink a lot of water while training to prevent dehydration.

What Are The Different Types Of Whey?

There are three main types of whey: concentrate, isolate and hydrolysate. Each contains different amounts of the essential amino acids, lactose and fat. Concentrate has the most fat and lactose, and isolate has the least. Hydrolysate is partially predigested which makes it faster to absorb in your body.

Here is a list of the different types of whey and their properties:

Concentrate: More than 30% protein, more than 55% lactose and less than 10% fat. It has a score higher than 100 on the BV test.

Isolate: 90% protein, less than 1.5% lactose and less than 1.5% fat.

It has a score higher than 99 on the BV test.

Sources & references used in this article:

The influence of additives and drying methods on quality attributes of fish protein powder made from saithe (Pollachius virens) by GR Shaviklo, G Thorkelsson, S Arason… – Journal of the …, 2010 – Wiley Online Library

New insights into respirable protein powder preparation using a nano spray dryer by K Bürki, I Jeon, C Arpagaus, G Betz – International journal of pharmaceutics, 2011 – Elsevier

Spray dried protein powder from Threadfin bream: preparation, properties and comparison with FPC type‐B by V Venugopal, SP Chawla, PM Nair – Journal of muscle foods, 1996 – Wiley Online Library