What Is Whey Protein?
Milk contains two proteins, whey and casein. Whey protein is extracted from milk and isolated to form a complete protein. Whey protein contains all 9 essential amino acids (Essential amino acids which must be obtained from your diet because your body doesn't produce them naturally.) It's basically produced from coagulated milk. It is a left over by product which comprises up to 20% of the protein found in milk. It also contains a lot of minerals. The liquid whey is separated from the casein protein and purified with a process called ion exchange. This removes impurities and other products that may be found in the milk proteins. The final step in production is removing the water in a drying tower which leaves a powder. This powder then is shipped to manufacturers who will then add various vitamins, minerals and other exotic supplements unique to their brand name label. It is then packaged and ready for retail.
Three Types Of Whey Protein.
Whey Concentrate - Contains little to no fat and carbohydrates.
Whey Isolate - Contains 90% protein and no fat or lactose.
Whey Hydrolysate - Undergoes a process which is used for producing infant formula and medical grade protein supplements due to it's reduced allergen potential and is more easily digested. This process is called partial hydrolsis also known as "predigested".
Why Take Whey Protein?
In supplement form, it is low in lactose and easier to digest. It breaks down quickly and absorbs into the muscles giving them much needed amino acids to build and repair tissue. Whey protein also contains peptides which help usher blood to the muscles which carry oxygen, hormones and other nutrients. It is a convenient way to get the nutrients into your system post workout or when you don't have time to eat a meal. Consuming whey protein before a meal may also help prevent insulin spikes.
Whey protein may also aid in fat loss and spare muscle loss during diet and strength training programs. Research has shown it may also lower total and LDL (Low Density Lipoprotein - the bad cholesterol) cholesterol.
Possible Side Effects Of Whey Protein
Protein is difficult on the kidneys. Higher consumption may increase risk of kidney malfunction. Some other concerns include; abdominal pain, cramping, nausea, dehydration, headaches and fatigue.
Foods Containing Whey
Milk
Ricotta Cheese
Yogurt Cheese (Various varieties)
And of course there are whole foods containing complete protein such as those posted in last week's blog;
Chicken Breast
95% lean beef
Canned Tuna
Wild Salmon
Flank Steak
Talapia
Turkey Breast
Egg
Egg White
Nuts
Beans
Lentils
Soy Protein
*Some information complied from www.medicalnewstoday.com