We hear a lot about protein all around us. People are using it in their muscle gain or weight loss journey. Depending on what's their goal, lifestyle, needs and personal preferences, they can choose from whey, casein, egg, pea protein and many more. But the most commonly used one is whey protein. It's used as a meal replacement in shakes and you can find it in protein bars as well.
How is Whey Protein Made?
Whey protein is made from a mixture of proteins extracted from whey. Whey is the liquid part that’s separated from milk during cheese production. After the separation process, it goes through several processing steps and pasteurisation. These procedures get rid of pathogenic bacteria and create the fast-digesting whey protein isolate you’ll use daily.
If the manufacturer includes more processing, they get a purer form of the powder. This is a substance that doesn’t taste good on its own, so you’ll find it flavoured in some way. Some of the most popular flavours are vanilla, strawberry and chocolate.
Carefully read the label on the product because sometimes there are additives such as refined sugar. Whey protein is a useful approach to increasing your daily protein intake. This is crucial for bodybuilders, fitness enthusiasts, people who need to lose weight, and people whose diets are lacking in protein.
Types of Whey Protein
Concentrate
This version of whey protein is created with ion-exchange filtration. Manufacturing it this way make is budget-friendly, delicious and still filled with all of the important amino acids. Concentrate is often used in foods, most commonly snack bars. The amount of protein will vary between 25-89%. Most foods that contain concentrate will have at least 80% protein content, and around 5% lactose and the rest contain vitamins and minerals.
Hydrolysed
During the process of making the hydrolysed protein, the longer proteins are transformed into shorter ones. This makes them easier to digest. Because of this, just a small number of people will get allergic reactions to hydrolysed protein. Nutrition-wise, it contains around 89-90% protein, but experts can’t really confirm the number of other nutrients inside. This protein is so safe that manufacturers often use it to add protein to baby food, products and supplements.
Isolate
This is a protein version that’s considered to be better than concentrate. During the production process, almost all of the fat and lactose are removed. Only 0.5-1% of each is left in the product. This makes it perfect for people that are lactose intolerant. Isolate is very popular with people who work on their muscle building.
The main reason is its protein content of 90-95%. It's a bit more expensive than concentrate, but this is due to the longer production process. But keep in mind that whey protein isolate loses some of its nutrients such as immunoglobulins and amino acids.
Health Benefits
Helps Your Weight Loss Process
Many people who are dealing with weight loss, have found whey protein to be very helpful in their journey. It's widely known and scientifically proven that this protein promotes satiety because of the high number of amino acids it contains. And if you take it in the right dosage, it gives you a feeling of fullness. Additionally, it increases by 80–100 calories per day the amount of energy we need to function and carry out any actions, including the exercise of any kind.
As a result, you’ll eat 440 fewer calories in a single day. There are studies showing that if you take 25% of the daily calories in protein, your food cravings will drop by 60%. You'll also significantly reduce the need for late-night snacks. Weight lifters also use whey protein when they want to lose weight and gain muscle mass.
Improves Strength and Builds Muscle Mass
This is one of the most popular uses of whey isolate protein. Bodybuilders, athletes, fitness models and everyone who’s trying to boost their gym performance is a big fan. It does this by building blocks for muscle growth and increasing the release of anabolic hormones. It's also rich in leucine amino acid and our body absorbs it better and faster than any other protein.
Whey protein showed to be very effective at boosting muscle mass when taken right before, after, or during an exercise. However, you get the optimal result if you take it after a training session. If you want to have the best results, don’t cut off the food sources of protein. This will have a negative effect on the whole process. When you compare it with soy or casein powder, whey is more efficient in building muscle mass and improving your strength.
Boosts Your Immunity
Amino acids play the most important part in this benefit. We know how beneficial they’re for our health and immune system, and this protein is filled with them. They reduce inflammation, which is especially important for professional athletes and gymnastics.
Beginners in HIIT training and beginner weight lifters will also benefit from it after a long and hard session. One of the main purposes of amino acids is to repair and build tissue, create hormones and maintain neurotransmitters.
Other Benefits
Because it contains glutamine, whey protein will influence and boost your gut’s health and protect it from allergens, pathogens and toxins. Additionally, it reduces symptoms of stress and depression and has a role in stabilising high blood pressure. People trying to gain some weight can also benefit from it through protein shakes. The glutathione inside of it will also delay the signs of aging and the calcium will take care of your skin, hair and bone health.
How to Use it?
No matter in which shape and form whey protein powder come, it’s easy and simple to use. If you look at the label of the box it says to just mix one scoop of powder in one glass of water. Yes, this works, but there are many other ways you can incorporate it into your meals. For example, you can put it in your favourite shake in the morning or in your pancake batter.
If you’re a fan of oatmeal or pudding you can mix it in there as well. Some people add it to their muffin or cracker mix and bake it that way. You can also add it to the salad dressing or the soup, you have many options. How much you’ll use depends on the protein percentage that’s already in the meal. So the best way to find out is to calculate.