Whey Protein

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<h1>What is whey protein? What are the benefits of whey protein?</h1>

<div id="article_date">Last updated: Friday 4 July 2014</div>

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<p><strong>Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.</strong>

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

This Medical News Today information article includes information on the <a href="http://www.medicalnewstoday.com/articles/263371.php#composition">composition</a> of whey protein, its use in <a href="http://www.medicalnewstoday.com/articles/263371.php#muscle-building">muscle building</a>, and its potential <a href="http://www.medicalnewstoday.com/articles/263371.php#benefits">health benefits</a>. The article also explains some of the <a href="http://www.medicalnewstoday.com/articles/263371.php#side-effects">side effects</a> associated with whey protein.

A study published in the journal <a href="http://www.ncbi.nlm.nih.gov/pubmed/8365048" target="_blank"><em>Clinical and Investigative Medicine</em></a><sup>1</sup> found that whey protein helps reduce weight loss among HIV-positive patients.</p>

<h2 id="composition">Composition and forms of whey protein</h2>

<p><strong>Composition</strong>: <u>Whey protein is a mixture of the following:</u></p>

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<em>Whey protein milkshake.</em></div>

<ul>

<li>Beta-lactoglobulin</li>

<li>Alpha-lactalbumin</li>

<li>Bovine serum albumin</li>

<li>Immunoglobins.</li>

</ul>

<p>There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):</p>

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<li><strong>Whey protein concentrate</strong> - WPC contains low levels of fat and low levels of <a href="http://www.medicalnewstoday.com/articles/161547.php" title="What are carbohydrates? What is glucose?">carbohydrates</a> (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%</li>

<li><strong>Whey protein isolate</strong> - WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein</li>

<li><strong>Whey protein hydrolysate</strong> - WPH is considered to be the "predigested" form of whey protein as it has already undergone partial hydrolysis - a process necessary for the body to absorb protein. <strong>WPH doesn't require as much digestion as the other two forms of whey protein. </strong>In addition, it is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential.</li>

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<h2 id="muscle-building">Muscle building with whey protein</h2>

<p>Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.</p>

<p>A study published in the <em>International Journal of Sport Nutrition and Exercise Metabolism</em>concluded that "whey protein supplementation during resistance training offers some benefit compared to resistance training alone." In addition,<a href="http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/IJSNEM%20Whey%20with%20without%20creatine%20RT%20and%20LBM%20effects%20Burke%209-2001.pdf" target="_blank">"males who supplemented with whey protein had a greater relative gain in lean tissue mass."</a><sup>2</sup>

<strong>Much better gains in strength are associated with whey isolate supplementation compared to casein.</strong>

This was demonstrated in another study published in the <em>International Journal of Sport Nutrition and Exercise Metabolism</em>, which concluded that in "two groups of matched, resistance-trained males <a href="http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/IJSNEM%20Whey%20vs%20Casein%20+%20RT%20Cribb%2010-2006.pdf" target="_blank">whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass</a><sup>3</sup> compared to supplementation with casein during an intense 10-week resistance-training program."</p>

<h2 id="benefits">Health benefits of whey protein</h2>

<p>There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

<u>The possible health benefits of consuming whey protein include:</u></p>

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<li><strong>Losing weight</strong> - according to one study, published in <em>Nutrition & Metabolism</em>, people who took a specialized whey fraction (Prolibra™, high in leucine, bioactive peptides and milk<a href="http://www.medicalnewstoday.com/articles/248958.php" title="What Is Calcium? Why Do I Need Calcium?">calcium</a>) "<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/" target="_blank">lost significantly more body fat and showed a greater preservation of lean muscle</a> compared to subjects consuming the control beverage"<sup>4</sup></li>

<li><strong>Anti-cancer properties</strong> - Promising results were published in the journal <em>Anticancer Research</em> for the use of <a href="http://www.ncbi.nlm.nih.gov/pubmed/11205219" target="_blank">whey protein concentrate (WPC) and glutathione modulation in cancer treatment</a><sup>5</sup></li>

<li><strong>High cholesterol</strong> - according to a study published in <em>The British Journal of Nutrition,</em> "<a href="http://www.ncbi.nlm.nih.gov/pubmed/20377924" target="_blank">there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group</a> compared with the casein (group)"<sup>6</sup></li>

<li><strong>Asthma</strong> - whey protein could improve immune response in children with <a href="http://www.medicalnewstoday.com/info/asthma/" title="What is Asthma?">asthma</a>. One study, published in the <em>International Journal of Food Science and Nutrition</em>, found that<a href="http://www.ncbi.nlm.nih.gov/pubmed/17127471?dopt=AbstractPlus" target="_blank">children with asthma who were supplemented with whey for one month had an improved cytokine response</a><sup>7</sup></li>

<li><strong>Lowering blood pressure and reducing risk of cardiovascular disease</strong> - research published in the <em>International Dairy Journal</em> found that <a href="http://www.medicalnewstoday.com/releases/210886.php">beverages that were supplemented with whey protein significantly reduced blood pressure</a> in patients with <a href="http://www.medicalnewstoday.com/articles/150109.php" title="What is hypertension? What causes hypertension?">hypertension</a>, their risk of developing <a href="http://www.medicalnewstoday.com/articles/237191.php" title="What Is Heart Disease?">heart disease</a> or <a href="http://www.medicalnewstoday.com/articles/7624.php" title="What is a stroke? What causes a stroke?">stroke</a> was also lower.</li>

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<h2 id="side-effects">Side effects</h2>

<p>Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn't generally cause any adverse events.

However, <u>consuming severely high doses can cause:</u></p>

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<li>Stomach pains</li>

<li>Cramps</li>

<li>Reduced appetite</li>

<li>Nausea</li>

<li><a href="http://www.medicalnewstoday.com/articles/73936.php" title="What Are Headaches? What Causes Headaches?">Headache</a></li>

<li><a href="http://www.medicalnewstoday.com/articles/248002.php" title="What Is Fatigue? What Causes Fatigue?">Fatigue</a>.</li>

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<h2>How is whey protein produced?</h2>

<p>When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.</p>

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<em>The whey protein production process</em></div>

<p>This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called "ion exchange".

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.</p>

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<p><strong>Recent developments on whey protein from MNT news</strong>

<a href="http://www.medicalnewstoday.com/releases/276217.php">The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults</a>

New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have <a href="http://www.medicalnewstoday.com/info/diabetes/" title="What is Diabetes?">diabetes</a>. The study, which appears in ACS' Journal of Proteome Research, examined how different protein sources affect metabolism.

<a href="http://www.medicalnewstoday.com/releases/275579.php">Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass</a>

New research published in the March/April 2014 issue of the Journal of the American College of Nutrition shows whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.</p>

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<p><strong>Written by</strong> Joseph Nordqvist

<strong>Reviewed by: </strong><a href="http://meganwarerd.com/contact-me/" target="_blank">Megan Ware, RDN, LD, registered dietitian and nutritionist</a></p>

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<ul>

<li><a href="http://www.medicalnewstoday.com/articles/263371.php#references">References</a></li>

<li><a href="http://www.medicalnewstoday.com/articles/263371.php#additional">Additional Information</a></li>

<li><a href="http://www.medicalnewstoday.com/articles/263371.php#citations">Citations</a></li>

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<ol>

<li>Bounous G, Baruchel S, Falutz J abd Gold P.<a href="http://www.ncbi.nlm.nih.gov/pubmed/8365048" target="_blank" rel="nofollow"><em>"Whey proteins as a food supplement in HIV-seropositive individuals"</em></a>, <em>Clinical and Investigative Medicine</em>. Clin Invest Med. 1993 Jun;16(3):204-9. Accessed October 11th 2013.</li>

<li> Darren G. Burke, Philip D. Chilibeck, K. Shawn Davison, Darren G. Candow, Jon Farthing, and Truis Smith-Palmer. <a href="http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/IJSNEM%20Whey%20with%20without%20creatine%20RT%20and%20LBM%20effects%20Burke%209-2001.pdf" target="_blank" rel="nofollow"><em>"The Effect of Whey Protein Supplementation With or Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength"</em></a>.<em>International Journal of Sport Nutrition and Exercise Metabolism</em>. 2011, 11, 349-364. Accessed October 11th 2013</li>

<li> Paul J. Cribb, Andrew D. Williams, Michael F. Carey, and Alan Hayes. <a href="http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/IJSNEM%20Whey%20vs%20Casein%20+%20RT%20Cribb%2010-2006.pdf" target="_blank" rel="nofollow"><em>"The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine"</em></a> <em>International Journal of Sport Nutrition and Exercise Metabolism</em>. 2006, 16, 494-509. Accessed October 11th 2013.</li>

<li>Joy L Frestedt, John L Zenk, Michael A Kuskowski, Loren S Ward, Eric D Bastian. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/" target="_blank" rel="nofollow"><em>"A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study"</em></a>. <em>Nutrition & Metabolism</em>. Published online 2008 March 27. doi: 10.1186/1743-7075-5-8. Accessed October 11th 2013</li>

<li> Bounous G. <a href="http://www.ncbi.nlm.nih.gov/pubmed/11205219" target="_blank" rel="nofollow"><em>"Whey protein concentrate (WPC) and glutathione modulation in cancer treatment."</em></a>. <em>Anticancer Research</em>. 2000 Nov-Dec;20(6C):4785-92. Accessed October 11th 2013.</li>

<li> Pal S, Ellis V, Dhaliwal S. <a href="http://www.ncbi.nlm.nih.gov/pubmed/20377924" target="_blank" rel="nofollow"><em>"Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals."</em></a>. <em>The British Journal of Nutrition</em>. Sep;104(5):716-23. doi: 10.1017/S0007114510000991. Epub 2010 Apr 9. Accessed October 11th 2013.</li>

<li> Lothian JB, Grey V, Lands LC. <a href="http://www.ncbi.nlm.nih.gov/pubmed/17127471?dopt=AbstractPlus" target="_blank" rel="nofollow"><em>"Effect of whey protein to modulate immune response in children with atopic asthma."</em></a>. <em>International Journal of Food Sciences and Nutrition</em>. 2006 May-Jun;57(3-4):204-11. Accessed October 11th 2013.</li>

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Whey Protein

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