(Note:This article is for your better understanding and a hidden periodized protein requirement assessment and intake is revealed beyond more than whey protein)
Are you thinking of starting a WHEY supplement?
Understanding Protein and Its Importance
Before getting into whey protein, it’s essential to grasp what protein is and why it’s crucial for our health. Proteins are large, complex molecules composed of chains of smaller molecules called amino acids. As one of the three macronutrients essential for human nutrition, alongside carbohydrates and fats.
Protein plays a important role in structural support, acting as enzyme (Enzymes facilitate processes such as digestion, metabolism, and cellular respiration), serving as hormones (insulin and growth hormones), transport molecules (Oxygen via hemoglobin, lipid by lipoprotein, etc.), Supporting immune function, Facilitating muscle contraction (actin and myosin), Transmitting signals, maintaining proper pH, fluid balance, provides energy.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for healthy adults. However, this requirement increases with physical activity. According to the International Society of Sports Nutrition (ISSN), individuals who exercise regularly need approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day to support their training and performance.
For endurance exercises, the recommended intake ranges from 1.0 to 1.6 grams per kilogram per day, whereas strength and power exercises may require 1.6 to 2.0 grams per kilogram per day. These recommendations vary based on factors like exercise volume, age, body composition, and training status.
What is Whey Protein?
Among the many supplements available, whey protein is one of the most popular, particularly for muscle growth and recovery. But what exactly is whey protein?
Whey protein is derived from cow’s milk during the cheese-making process. It constitutes about 20% of the whey protein in milk, with the remaining 80% being casein. Whey is considered a complete protein, as it contains all nine essential amino acids and a substantial amount of branched-chain amino acids (BCAAs).
Research indicates that leucine is the amino acid most effective at promoting growth (anabolic process), while cysteine can enhance cellular antioxidant levels by increasing glutathione.
Whey protein primarily consists of proteins such as β-lactoglobulin, α-lactalbumin, bovine serum albumin, immunoglobulins, and proteose peptone. It also contains minor proteins like lactoferrin, lactollin, glycoproteins, lactoperoxidase, and transferrin making up less than 1%. Additionally, whey contains carbohydrates, fats, and minerals like potassium, calcium, phosphorus, and zinc. Some whey protein products are fortified with vitamins A, D, and B12.
Most whey protein products are flavored to enhance taste, as the natural form may be bland or mildly bitter.
Types of Whey Protein
Whey protein comes in three main forms, each differing in processing method, nutritional composition, protein content, taste, digestibility, and price:
Hydrolysate Whey Protein
Description: Pre-digested whey protein that has undergone hydrolysis, breaking proteins into smaller peptides and amino acids.
Benefits: Fastest absorption, ideal for athletes needing rapid protein uptake, and lower allergy risk.
It results in a 28-43% higher increase in insulin levels than whey isolate.
Whey Protein Concentrate (WPC)
Description: Comes in various protein concentrations, typically around 70-80%.
Benefits: Cost-effective, contains additional nutrients like bioactive compounds and lactose and lower levels of fat.
Whey Protein Isolate (WPI)
Description: The purest form of whey protein with over 90% protein content, minimal lactose, and negligible fat.
Benefits: Suitable for those conscious about fat and carb intake needing higher protein content.
If you are selecting a whey protein supplement, opting for concentrate is advisable as it’s not only cost-effective but also contains additional nutrients compared to other forms.
If you are more conscious about your fat and carbs intake and need higher protein, it’s better to consider whey protein isolate.
Hydrolysate form offers superior digestibility, making it ideal for individuals requiring rapid protein absorption such as athletes. Its enhanced digestibility and lower allergy risk also make it a popular choice in infant formula.
Benefits of Whey Protein Muscle Building
Rich in essential amino acids, especially leucine, whey protein stimulates muscle protein synthesis, aiding in muscle growth.
How? Leucine triggers the activation of the mammalian target of rapamycin (mTOR) signaling pathway, promoting protein synthesis in both skeletal muscle and adipose tissue.
Weight Management and Appetite Control
Research indicates that whey protein is effective in enhancing satiety and regulating energy intake, preserves lean muscle mass, potentially leading to reductions in body fat and weight.
Several studies have shown whey protein surpasses soy, egg, and meat proteins in its effectiveness at reducing food intake.
For these reasons, including whey protein in a diet could be ideal for people who are interested in high-protein and moderate carbohydrate diets.
Recovery
Consuming protein before and after exercise aids muscle repair and growth, promoting faster recovery and adaptation to training.
Regulating Blood Pressure
Whey peptides, called lactokinins, have been found to have a mild ability to help control blood pressure by inhibiting ACE activity, similar to certain medications used for hypertension.
Reducing Cholesterol Levels
Numerous studies indicate that specific bioactive peptides found in whey protein possess cholesterol-lowering properties, leading to reductions in LDL levels and increases in HDL levels, ultimately promoting heart health and potentially reducing the risk of stroke and obesity.
Anti-Inflammatory Effects
A study revealed that high doses of whey protein (≥20g/day) can significantly reduce C-reactive protein (CRP), an inflammation marker.
Supporting Clinical Conditions
Studies have shown that whey protein helps people with chronic fatigue syndrome, viral and HIV infection by increasing plasma glutathione levels.
Alpha-lactalbumin (α-LA) , a substance in whey, can potentially prevent stomach ulcers by assisting in the production of natural chemicals called prostaglandins that protect the stomach lining.
Whey protein enhances the levels of the antioxidant glutathione in the body, thereby supporting a healthy immune system.
It’s been suggested that whey protein is effective in the treatment of rotaviral diarrhea, a prevalent infection among children and infants.
Potential Adverse Effects of Whey Protein
While whey protein offers numerous benefits, it can cause side effects in some individuals, such as:
Digestive Issues: Bloating, gas, and cramps, particularly in those with lactose intolerance or milk allergies.Allergic Reactions: Symptoms like hives, facial or tongue swelling, skin rashes, nasal congestion, or anaphylaxis in severe cases. Approximately 75% of individuals worldwide experience lactose intolerance.
In such cases, whey protein isolate or hydrolysate powder can be beneficial as it is a more purified form of the protein, containing lower levels of lactose and fat compared to whey protein concentrate. It’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions.
Misconceptions and Truths Surrounding Whey Protein
1.Myth: Whey protein can cause kidney damage.
Fact:There’s no evidence to suggest that moderate consumption of whey protein harms healthy kidneys. However, excessive intake may strain kidneys in individuals with pre-existing kidney conditions.
2.Myth: Whey protein is harmful to bone health.
Fact: There is no evidence that a high-protein diet harms bones. Whey protein can support bone health by providing essential nutrients like calcium.
3.Myth: Whey protein makes you look fat.
Fact: High protein intake does not necessarily increase body fat in exercise-trained individuals. Excess energy from carbs and fats is more likely to cause fat gain.
4.Myth: All whey protein supplements are the same.
Fact: Whey protein supplements vary in quality, processing methods, and added ingredients. Choose reputable brands and read labels carefully.
5.Myth: Whey protein is only effective immediately after a workout.
Fact: Research suggests that Consuming protein immediately after exercise is not crucial for muscle growth. Meeting daily protein needs is more important, though post-workout protein can help reach daily goals.
6.Myth: Women should avoid whey protein because it’s designed for men.
Fact: Whey protein benefits both men and women, supporting muscle recovery, weight management, and overall health.
7.Myth: Whey protein can cause hair fall.
Fact: There is no direct evidence linking whey protein to hair loss. Hair loss in genetically predisposed individuals may be due to hormonal issues rather than whey protein itself.
In some genetically predisposed men, hair loss occurs due to the conversion of testosterone into dihydrotestosterone, causing follicles to shrink. They’re advised to consume whey protein with antioxidant-rich foods and increase water intake
8.Myth: Whey protein is only for athletes and bodybuilders.
Fact: Whey protein benefits people of all ages and fitness levels, supporting muscle recovery, weight management, and overall health.
9.Myth: Whey protein causes gas.
Fact: Gas and bloating are more likely due to improper digestion of whey or a dairy allergy, not whey protein itself.
Contamination Concerns
whey protein supplements can sometimes be contaminated with heavy metals like lead, arsenic, and cadmium, as well as industrial solvents and volatile organic compounds. Plant-based protein supplements might also have fungal aflatoxins and pesticide residues.
Making Whey Protein at Home
You can obtain whey protein at home while making paneer or rasgulla. The leftover watery part is whey protein, which you can drink as is or mix with dough. Similarly, the liquid on top of curd is whey, which can be mixed and consumed with the curd.
Let us translate it into real time !!!
Let us look into an example : Periodize this way (Beyond the whey – the daily protein requirement)
Example
An adult (Male) is 70kg – Does regular activities and lives sedentary
Requirement for male is 0.8g/kg body weight.
Lets calculate the protein requirement:
70 x 0.8g/kg = 56g of protein is required .
Breakfast – Always have a protein rich,Fat and complex carbohydrate balanced food. Eg: (Chia (15g -Table spoon) pudding soaked with milk (150ml) (A2 milk), Oats ,Nuts (10g) and Any fruit/berries) – 11g
Post workouts – (Optional) Scoop of whey (23g): Protein per scoop changes based on the different brands and their standards. (If not able to fulfill through natural sources , choose unflavoured protein and always pair your protein with some Fruit or vegetable)
Lunch – Take protein filled options (Curd/Paneer, Chicken/eggs, Yogurt with nuts)
| Food source | Serving(g) | Protein (g) |
| Paneer Salad | 150g | 28g |
| Sauteed Pulses salad with curd | 60g | 13g |
| Chicken curry (Two Big pieces) | 150g | 30g |
| Eggs boiled/Egg bhurji | 3 eggs | 18g |
| Yogurt with Nuts | 90g | 6-7g |
(Note : Above are the cooked weights of the protein sources )
a. Ensure any two sources at least in the lunch meal from above .
b. Try to maximize/Minimize quantity based on requirement.
c. Ensure to have 20-25g/meal , not more than 25g per meal .
Ref: Dietary guidelines for Indians -2024
Evening – Protein bar (Can be made in home or can buy which is less in sugar) – 10-15g
Dinner – Pulse salad with saute veggies / Boiled Eggs / Fish / Chicken-Organic
Bed time – A glass of milk (100ml) with a pinch of turmeric and pepper/ nutmeg/ cinnamon (dalchini). –5g
Calculating total : Breakfast(11g) + Lunch (25g) + Snack(15g) + Bed time (5g) = 56g
So ensure you get better protein sources .
Conclusion
Supplements are designed to fill nutritional gaps, particularly in cases of deficiency or increased nutrient needs that diet alone cannot meet. When choosing a supplement, be aware of the ingredients, bioavailability, amino spiking, and potential contamination. Always seek professional advice before starting any supplement regimen.
Whey protein, with its numerous benefits and applications, can be a valuable addition to your diet, supporting everything from muscle growth to immune function. Choose the right type for your needs and enjoy the many advantages it offers.
Reference
https://www.healthline.com/nutrition/functions-of-protein
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
https://pubmed.ncbi.nlm.nih.gov/32702243
https://pubmed.ncbi.nlm.nih.gov/16365087
https://pubmed.ncbi.nlm.nih.gov/11205219
https://link.springer.com/article/10.1007/s007
https://pubmed.ncbi.nlm.nih.gov/32958070
https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein#TOC_TITLE_HDR_6
https://ijisrt.com/assets/upload/files/IJISRT22OCT396_(1)_(1).pdf
https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2341903
https://asitisnutrition.com/blogs/health/top-10-myths-vs-facts-on-whey-protein-one-needs-to-know