This is the most important question to answer. Whey itself is essentially a by-product of cheese, that is manufactured from Cow’s milk. The curds (a result of a renneting agent being added to milk) are set and either cooked or piled upon one another and then cut to release the whey. This whey is the raw material that will eventually make up whey protein powder.
The whey protein powder is a collection of globular proteins and it contains four main protein fractions and six minor ones. The four main are: beta-lactoglobulin (approx. 65%), alpha lactalbumin (approx. 25%), serum albumin (approx 8%) and immunoglobulins. These all combined give whey protein the highest Biological Value (BV) of any known protein.
The biological value means that a vast amount of the protein intake from whey powder is effectively used by the body and also there is a favourable amino acid ratio for growth. (See below.)
Why is Whey Protein Important?
One of whey proteins most beneficial uses is as an important supplement, used in bodybuilding or weight training. Whey is abundant in amino acids, which are important in the growth of muscle tissue and muscle protein synthesis, amongst other uses. For example, the amino acid Leucine is found in great amounts in whey protein.
Leucine benefits the body in the ways mentioned above and it helps to not only build muscle, but build lean muscle. Whey protein is important to the body in other ways however. It can also help in weight loss aid in Type-2 Diabetes Wound Healing and even some cases of cancer
Types of Whey Protein
There are three main types of whey protein: Concentrate, Isolate and Hydrosylate. When purchasing whey protein powder, the two that usually appear are Whey Isolate and Whey Concentrate
How Do I Take Whey Protein?
Whey protein powder can be taken in a variety of ways. The most conventional is to mix the scoop(s) with either water or milk. Being of a thicker constitution, mixing with milk is more likely to produce ‘clumps’ of un-dissolved whey protein that for instance get stuck at the bottom of the glass. Having said this however, many of the newer brands are producing such fine powders that are mixing together so well, this isn't’t such a big problem anymore.
With water, the powder mixes usually with no such problems, although this can be at the expense of the taste sometimes, With milk, you tend to get a ‘milkshake’ feel to the drink, particularly with such a variety of flavours now available and this taste can be lacking with just plain water. Manufacturers usually direct you to take your protein in a region of 250-350mls of water/milk. Please read each manufacturers label however, as these values can vary, depending on brand.
The best way to mix the whey protein, I find, is with a blender of food mixer. This way you can just add the milk/water and the appropriate amount of whey and blend for around 30 seconds. The next best thing is a whey protein shaker bottle. Alternatively you can simply mix the whey and your mixing agent together with a fork or spoon but this does tend to result in the 'clumps' mentioned above. A blended or shaken whey drink easily provides the best results.
There are also many recipes around to enhance the taste of the shakes. Many people and fruit to the powder and blend it altogether or some fruit juices.
How Many Scoops Do I Take?
This will vary from person to person. Always check each individual manufacturer for the amount of ‘protein per scoop’ levels in each particular brand, as they will differ. The guidelines will usually say to take one scoop but in some cases, requirements may be more. For example, post-workout requirements of protein are greater than at other times. On the plan I currently follow, I require 40g of protein post workout. Therefore, I need to take closer to two scoops. Pre workout, I require 17-20g, so I need to measure this amount out, as obviously one scoop will be too much. On my rest days, I take one scoop. These are levels for someone weight training regularly however. Protein requirements differ however from person to person. But how much protein do you need to take each day?
Approximately 30% of your daily dietary intake should be protein. Protein requirements not only change pre or post workout but indeed differ depending on age and level of physical activity. Adults and growing teenagers aiming to gain muscle mass will require the most protein, anything from 0.7g to 1g per 1lb of body weight. Please note however that this is based on natural protein intake i.e. from foods such as meat, fish and eggs. It is not recommended for anyone under the age of 18 to be using supplements. An adult, who is just exercising a few times a week, say at home or in the gym for the purposes of general health, requires around 0.5g to 0.75g per lb of body weight.
The level for an ‘inactive adult, who does little to no exercise, is much lower. In that instance, just 0.4g of protein per 1lb of body weight is required. It is therefore important to incorporate the levels of whey protein into your daily protein intake and be aware of how much protein you are consuming. Just multiply the level of protein requirement below by your body weight in pounds and you will have your Recommended Daily Allowance (RDA.)
Inactive adult = 0.4g x your bodyweight (in lbs) = RDA protein intake
Adult engaged in light exercise = 0.5 - 0.75g
Adult Competitive athlete = 0.6 - 0.9g
Growing Teenager (engaged in exercise) = 0.8 - 0.9g (through whole foods only)
Adult Building Muscle Mass = 0.7 - 1.0g
Whey protein supplements are just that, supplements. They should never be used to replace protein obtained from a healthy daily diet, i.e. through meat, eggs and fish for example. It is intended to help boost daily intake to reach the requirements mentioned above and is not designed, nor should be used as, a solitary source of food intake.
Are There Other Ways to Take Whey Protein?
I have heard of people adding the powder directly to cereals, porridge etc. This is ok but not so sure how it may taste now with the flavours added to the whey nowadays. Also, do not heat the whey protein powder in any way, as this can denature it and therefore lessen its effectiveness.
Can I take Whey Protein If I am Vegetarian?
Whey can help with the protein levels that may be lacking in a vegetarian diet.
As mentioned before, the whey is part of the cheese making process and therefore a dairy product. There are no involvements with any animal flesh or meat and therefore is acceptable in the Lactose and Lacto-Ovo vegetarian diets. A lactose vegetarian will eat dairy products but not eggs and a Lacto-Ovo vegetarian will eat dairy products and eggs, but not meat, fish or poultry. An Ovo vegetarian however will eat eggs but not dairy products. Whey in this instance is not really suitable in accordance with the guidelines of this particular type of vegetarian diet. An alternative option if you do not want to consume dairy products may be to take Soy protein instead.
Can I take Whey Protein if I am a Teenager?
It is not recommended for anyone under the age of 18 to be taking supplements. Protein is an important part of the diet but in these teenage years, it is better sourced from whole foods from the daily diet, rather than supplements. This information was confirmed by a representative of Optimum Nutrition, one of the markets leading suppliers, whom I contacted regarding this matter. This does not mean supplements are dangerous but natural dietary sources of protein are more applicable for this category.
Is it right to Take Whey Protein Without Doing Exercise?
This can depend on why you are taking the whey. The body does not store protein, so if you are looking to gain muscle mass, consuming whey on its own will not be sufficient to do so. Alongside a weight training or bodybuilding regime, whey is an ideal supplement to provide essential protein and Branch Chain Amino Acids to help the repairing muscles. this is because the body at this time has an extra requirement for protein and so the whey is effectively utilized. If you are taking whey protein to assist recovery from Cancer or help with Diabetes or wound healing, then exercise isn't essential to take whey. The protein you consume will perform its appropriate function and then be excreted from the body.
When Should I Take Whey Protein?
A main advantage of Whey Protein, because it is quickly digestible, is that it can be taken both pre and post workout. Generally, a larger dosage is taken post workout, so it can begin to aid the muscle repair and growth from your training session. Whey Protein can also be taken in one of your other ‘snack’ meals throughout the day but should not be used as meal replacement. An important time to take it is on the day after you train. It is during this period when the muscle is repairing and that growth can occur. Correct supplementation at this point is critical for optimum results from your training. Another good time to take whey is first thing in the morning. Overnight, your stores of Glycogen can be diminished and your body may even be breaking down muscle for energy. If you are bodybuilding or looking to add muscle mass, this is the last thing that you want! A quick whey shake on waking will give your body that vital protein it requires.
Does Whey Protein Have an expiry Date?
The majority, if not all whey powders nowadays, will have an expiration date. People have complained of severe stomach upset and other illness from taking out of date powder. This is most likely due to breakdown of the excipients in whey protein powder, such as colourings and flavours. The whey powder itself is usually dated from a couple of years after manufacture and after this, the nutritional values on cannot be guaranteed as still being accurate. For these reasons, the expiry dates should be adhered to.
Based on information provided from a representative from Optimum Nutrition, a leading market seller.
Can I Mix My Whey Shake Up the day Before I need it?
Yes this generally is fine, although I wouldn't recommend any time greater than a day before. I would also suggest you keep the made up shake in the fridge. This can be convenient to do, especially if we are trying to fit in nutrition around busy lives.
Is Whey Protein Safe?
Please always read the manufacturers label if you have any special dietary requirements or medical conditions (such as lactose intolerance) or if you have any allergies. With some whey protein powders, there can be some gastro-intestinal side effects (such as bloating, wind and stomach cramps.) This is something though more traditionally associated with the older powders and this isn't such a problem with the modern brands.
Remember the whey protein supplement is just that, a supplement. It should not take the place of dietary protein but provide an additional source. In relation to whey protein's medical benefits, it should never take the place of any prescribed drugs and your medical practitioner should always be consulted before taking.
Could I take too Much Protein?
This isn't really a risk PROVIDED you are in general good health. If you have any Liver or Kidney problems, or family history, please check with a medical practitioner first. The body will generally utilize the protein it needs and excrete remaining nitrogen in urine, after the protein has been broken down. This is why it is important to have healthy Liver and Kidney function. If you are undertaking a high protein diet, i.e. from supplements and diet, then you need to make sure you are drinking plenty.