{"id":810,"date":"2011-06-08T02:44:55","date_gmt":"2011-06-08T02:44:55","guid":{"rendered":"http:\/\/bodybuilding.ultimatefatburner.com\/?p=810"},"modified":"2016-02-10T13:48:53","modified_gmt":"2016-02-10T18:48:53","slug":"whey-protein-review","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/whey-protein-review.html","title":{"rendered":"Whey Protein Review: Is It the Best Protein?"},"content":{"rendered":"<p>What&#8217;s the deal with <strong>whey protein<\/strong>?<\/p>\n<p>My degrees are in Food Science; and when I was in graduate school, my research focus was on dairy foods. Thus, I couldn&#8217;t help knowing all about the &#8220;whey problem.&#8221; Whey was the unwanted, bastard child of the cheese industry, and they couldn&#8217;t get rid of the stuff fast enough. It was a major waste disposal issue.<\/p>\n<p>How times have changed&#8230;<\/p>\n<p>Even then, it was recognized that whey was a source of high-quality protein, but the technology didn&#8217;t exist to create commercially-viable products suitable for human nutrition. Thanks to modern, large scale purification methods, however, whey protein is big business.<\/p>\n<div style=\"width: 860px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/dcadq94qqu9ei.cloudfront.net\/Paul_Images\/chocolate-whey-protein-shake.jpg\" alt=\"whey protein shake\" width=\"850\" height=\"329\" \/><p class=\"wp-caption-text\"><span style=\"font-size: 12pt;\">Whey protein&#8230; is it the best protein source?<\/span><\/p><\/div>\n<h3>What is &#8220;Whey Protein&#8221;?<\/h3>\n<p>Whey is the watery liquid left after the primary milk protein, <a href=\"https:\/\/www.ultimatefatburner.com\/bodybuilding\/casein-protein-review.html\">casein<\/a>, is removed. Whey contains most of the minerals\/electrolytes, lactose (milk sugar) and an array of minor proteins. Although it represents only ~ 20% of the total milk protein, whey protein is highly nutritious and biologically active. The major whey protein fractions are:<\/p>\n<ul>\n<li>Beta-lactoglobulin (approx. 50%)<\/li>\n<li>Alpha-lactalbumin (approx. 25%)<\/li>\n<li>Bovine Serum Albumin<\/li>\n<li>Immunoglobulins (antibodies): IgG1, IgG2, IgA, IgM<\/li>\n<li>Glycomacropeptide<\/li>\n<li>Lactoferrin<\/li>\n<li>Lactoperoxidase<\/li>\n<li>Lysozyme<\/li>\n<li>Beta2-microglobulin<\/li>\n<\/ul>\n<p>Compared to other food proteins, whey tops the chart. Its biological value is even higher than egg, the &#8220;perfect&#8221; reference protein (<a href=\"http:\/\/www.jssm.org\/vol3\/n3\/2\/v3n3-2pdf.pdf\" target=\"_blank\" rel=\"noopener\">104 vs. 100<\/a>). <a href=\"http:\/\/www.wheyoflife.org\/node\/126\" target=\"_blank\" rel=\"noopener\">Whey protein is a rich source of essential amino acids<\/a>, including the critical <a href=\"https:\/\/www.ultimatefatburner.com\/bodybuilding\/BCAAs-branched-chain-amino-acids.html\">branched chain amino acid<\/a>, leucine.<\/p>\n<h3>Health and Therapeutic Applications of Whey Protein<\/h3>\n<p>Whey protein also has a (growing) number of health and therapeutic applications. These include:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18187437?ordinalpos=4&amp;itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum\" target=\"_blank\" rel=\"noopener\">enhancing satiety<\/a> and facilitating <a href=\"http:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-5-8\" target=\"_blank\" rel=\"noopener\">weight\/fat loss<\/a>.<\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15463873\" target=\"_blank\" rel=\"noopener\">increasing production of glutathione<\/a>, a critical antioxidant compound.<\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17430183\" target=\"_blank\" rel=\"noopener\">suppression of tumor growth<\/a>.<\/li>\n<\/ul>\n<p>In addition, specialized whey protein derivatives have been used experimentally to treat <a href=\"http:\/\/jmm.microbiologyresearch.org\/content\/journal\/jmm\/10.1099\/jmm.0.45773-0?crawler=true&amp;mimetype=application\/pdf\" target=\"_blank\" rel=\"noopener\">gastrointestinal infections<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17086017\" target=\"_blank\" rel=\"noopener\">high blood pressure<\/a> and psoriasis.<\/p>\n<p>And\u2014if that&#8217;s not enough\u2014whey is a <a href=\"http:\/\/jn.nutrition.org\/content\/132\/10\/3228S.full\" target=\"_blank\" rel=\"noopener\">&#8220;fast&#8221; protein<\/a> with a <a href=\"http:\/\/ajcn.nutrition.org\/content\/66\/5\/1264.full.pdf+html\" target=\"_blank\" rel=\"noopener\">high insulin index<\/a>. These properties make it useful for pre-\/during and post-workout support. The rapid appearance of amino acids in the bloodstream triggers <a href=\"http:\/\/ajpendo.physiology.org\/content\/292\/1\/E71.full\" target=\"_blank\" rel=\"noopener\">muscle protein synthesis<\/a> and the <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18679613\" target=\"_blank\" rel=\"noopener\">release of insulin,<\/a> which\u2014in turn\u2014<a href=\"http:\/\/www.jissn.com\/content\/4\/1\/18\" target=\"_blank\" rel=\"noopener\">facilitates post-workout recovery and anabolism<\/a>.<\/p>\n<p>Whey protein looks like fantastic stuff, for sure. Nonetheless, there are a few things to consider before you open your wallet.<\/p>\n<h3>Things to Keep in Mind<\/h3>\n<p><strong>Not all whey protein supplements are alike.<\/strong> The method of purification can be important, if you&#8217;re interested in getting the full spectrum of whey proteins&#8230;and potential health benefits.<\/p>\n<p>There are two primary processes for purifying whey proteins: ion-exchange and ultrafiltration. These are very different techniques that yield somewhat different results.<\/p>\n<h3>The Ion-Exchange Purification Process<\/h3>\n<p>The ion-exchange process separates proteins by charge. It involves adjusting the pH of a solution, so the proteins of interest have a net positive or negative charge.<\/p>\n<p>When the solution is passed over an oppositely charged matrix, these proteins &#8220;stick,&#8221; while the other components pass through. The &#8220;stuck&#8221; proteins can then be removed simply by changing the conditions and washing them out.<\/p>\n<p>There are pluses and minuses to this technique. On the one hand, it can produce a highly purified protein that is virtually carb and fat-free. On the other, critics charge that it selects for the major\u2014and less interesting\u2014proteins like beta-lactoglobulin, <a href=\"http:\/\/www.brinkzone.com\/articles\/the-whey-it-is\/\" target=\"_blank\" rel=\"noopener\">and depletes the lesser, more bioactive fractions<\/a>.<\/p>\n<h3>The Ultrafiltration Purification Process<\/h3>\n<p>This is why the best quality whey protein supplements are made using the second process: ultrafiltration. Semi-permeable membranes are used, that permit water and very small molecules (such as electrolytes and sugars) through, but retain larger ones. This technique is perfect for producing a supplement with the full range of whey proteins. &#8220;Microfiltration&#8221; and &#8220;cross-flow microfiltration&#8221; are variations on the same theme.<\/p>\n<p>Whey protein powders also differ in their protein percentages. <\/p>\n<p>Many commercial supplements are based on whey protein concentrates, which typically average 75%\u201385% protein and contain some residual carbs (from lactose) and fat. These are less expensive than isolates, which contain &gt; 90% protein, but may also be less suitable for people who are lactose-intolerant, or are on tightly carb-restricted diets.<\/p>\n<h3>Isolates Not Necessarily Better<\/h3>\n<p>Higher purity doesn&#8217;t make isolates automatically &#8220;better&#8221; than concentrates, though. Some products contain more additives than others, which can significantly reduce the amount of protein you get per serving\u2014even if a highly purified isolate is the primary ingredient. It&#8217;s important to read labels (both nutrition AND ingredient labels) to make sure you&#8217;re not paying &#8220;protein dollars&#8221; for inexpensive fillers.<\/p>\n<h3>There&#8217;s no such thing as a &#8220;perfect&#8221; protein.<\/h3>\n<p>To hear some people tell it, whey is the be-all and end-all of protein supplements. Not so: there are some drawbacks to it, too. Remember that fast digestion\/absorption rate? The rapid rise in plasma amino acids may stimulate protein synthesis, but it also <a href=\"http:\/\/ajcn.nutrition.org\/content\/84\/5\/1070.full\" target=\"_blank\" rel=\"noopener\">accelerates the rate of amino acid breakdown and production of urea<\/a>.<\/p>\n<p>Unlike slower-digesting proteins, which gradually release amino acids into the bloodstream, <a href=\"http:\/\/www.pnas.org\/content\/94\/26\/14930.full\" target=\"_blank\" rel=\"noopener\">the &#8220;peak&#8221; from whey protein rises and falls quickly<\/a>, perhaps too quickly for optimal effects. S<\/p>\n<p>ome authors have proposed that whey-casein blends offer the best of both worlds, and <a href=\"http:\/\/ajcn.nutrition.org\/content\/84\/5\/1070.full\" target=\"_blank\" rel=\"noopener\">research comparing total milk protein<\/a> (a natural whey-casein blend) to whey seems to bear this out.<\/p>\n<h3>So should I only use whey-casein blends?<\/h3>\n<p>Not necessarily. <\/p>\n<p>Personally, I don&#8217;t see a problem with 100% whey protein supplements\u2014after all, they&#8217;re going to be used within the context of a mixed diet with other (food) sources of protein, not in a lab under fasted conditions. But it does mean that fixating on whey as the perfect protein is short-sighted: it&#8217;s just not enough. <\/p>\n<p>I&#8217;ve known some people who practically lived off whey protein shakes&#8230;and then wondered why they weren&#8217;t making any gains. Don&#8217;t go there.<\/p>\n<h3>The Bottom Line<\/h3>\n<p><strong>Obsessing over finding the &#8220;best&#8221; brand isn&#8217;t worth it. <\/strong> To be blunt, there are a TON of good products on the market, and the hunt for the &#8220;bestest of the best&#8221; invariably leads to &#8220;paralysis by analysis.&#8221; <\/p>\n<p>Is a &#8220;Cold Cross-Flow Ultra Filtered And Advanced Micro Filtered Whey Protein Isolate&#8221; better than a supplement containing &#8220;High Growth Factor Ultra-Filtered Whey Protein Rich In Lactoferrins And Immunoglobulins&#8221;??? Who knows?<\/p>\n<p>More importantly, who cares? It&#8217;s just not worth all the stress, when there&#8217;s real work to be done in the gym (and the kitchen)! Pick something and move on. In the end, which whey protein you use isn&#8217;t going to make or break your gains in the gym: &#8220;good enough&#8221; is good enough.<\/p>\n<p>And that&#8217;s just the whey it is&#8230; \ud83d\ude09<\/p>\n<table cellspacing=\"0\">\n<tbody>\n<tr>\n<td class=\"rating\" colspan=\"2\">Summary of Whey Protein<\/td>\n<\/tr>\n<tr>\n<td class=\"thumbUp\"><\/td>\n<td>\n<ul class=\"pro\">\n<li>Quickly digested.<\/li>\n<li>Contains biologically-active proteins\/peptides.<\/li>\n<li>Useful for pre-\/post workout nutrition.<\/li>\n<li>High biological value.<\/li>\n<li>Could improve health and body composition.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td class=\"thumbDown\"><\/td>\n<td>\n<ul class=\"con\">\n<li>Not the &#8220;perfect&#8221; protein.<\/li>\n<li>Shouldn&#8217;t be over-used &#8211; should not be prioritized over whole food proteins.<\/li>\n<li>Should be avoided by people with dairy allergies.<\/li>\n<li>Lactose-intolerant people may have problems with many products.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s the deal with whey protein? My degrees are in Food Science; and when I was in graduate school, my research focus was on dairy foods. Thus, I [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[24,11],"tags":[166],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/810"}],"collection":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/comments?post=810"}],"version-history":[{"count":4,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/810\/revisions"}],"predecessor-version":[{"id":2936,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/810\/revisions\/2936"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/media?parent=810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/categories?post=810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/tags?post=810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}