Whey protein

In today’s blog we will dive into Whey protein and how to choose one in such a competitive market.

8 min readApr 12, 2021

Initial things to consider and keep in mind before buying protein powder:

Most important thing is to make sure its genuine, we work hard in the gym and if we do not get proper protein, the muscles will not develop. All the hard work will go in vain.
It is your total protein intake across the day that matters most, the differences in the rates of digestion are not of much importance and remember protein powder is just a supplement and not your main source of protein. Main source should always be traditional foods. If your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
If you are allergic to dairy products, whey protein will not be good options for you, you may also find that you can tolerate whey but not casein, or vice versa. You can also go for Hydrolyzed type whey protein which has negligible amount of lactose.

Protein powders are made up of amino acids.

Essential Amino Acids (EAA) help in building and repairing tissue like muscle but also in building hormones, enzymes, and neurotransmitters.

Branched Chain Amino Acids (BCAA) a subcategory of EAA play an important role in muscle protein synthesis (process your body uses to repair and build muscle). Must have two parts leucine to one part isoleucine to one part valine in the protein in BCAA’s. A complete protein contains all the nine EAA’s.

Coming to the type of Milk Proteins available in the market:

They are of two types, Whey and Casein.

Whey

It is an incredibly high-quality protein that is fast digesting and rich in BCAAs. Whey is found in the watery portion of milk while cheese production. When cheese is produced, the fatty parts of the milk coagulate, and the whey is separated from it as a by-product. Whey protein is a mixture of proteins isolated from whey. The processing of the whey proteins is done with heat, enzymes, and acids.

Whey is further classified into three main types:

Raw/Concentrate
Isolate
Hydrolysed

1. Concentrates (Least processed protein):

Protein extracted from animal or plant-based foods by using high heat and acid or enzymes.
It has 35 to 80 percent protein by weight. A protein percentage of 70 to 80 percent is usually found in the market. Rest is carbohydrates and fat.
It is the best choice if you are not very concerned about having a bit more of calories from non-protein sources.
They retain bioactive micro fractions that may improve digestion, mood, and immune function.
They are the cheapest form of whey protein available in market.

2. Isolates (Undergo additional filtration process):

It has 90 percent or more protein by weight and they form after concentrate is processed.
They are faster digesting but there is no evidence that this results in improved recovery, muscle growth, or fat loss.
Since they have bit less fat and carbohydrates than concentrates, they might be a slightly better choice for those who are carefully limiting their fat or carb intake, or who are willing to pay more just for potential extra benefit, even if not proven.
Isolates may also be slightly better for people with lactose intolerance since more processing removes much of the lactose.
Non-ionized isolates retain bioactive micro fractions that may improve digestion, mood, and immune function.
They are slightly more costly than Concentrate.

3. Protein hydrolysates (Further filtration to form shorter peptides):

Due the extra processing and the resulting shorter chains makes protein hydrolysates even more easily digested and absorbed. So, they are usually marketed to people who want to gain extremely serious muscle.
While this process makes sense theoretically, the evidence is far from clear that hydrolysates are better than isolates for this purpose.
However, because hydrolysates are essentially pre-digested due to their process there is even less lactose in them so they can be easier on the GI tract for lactose intolerant people.
Hydrolysates are comparatively bitter in taste, so they require significant amount of added sweeteners and/or sugar to mask.
Hydrolysates are costly, depending on your budget. Typically, the more processed a protein powder is, the more expensive it is.

Casein

Casein is termed as the best type of protein powder to have before bed, since it digests more slowly and is found in two forms: micellar casein (an isolate) and hydrolyzed casein.

Since hydrolyzed casein is more processed and theoretically digests faster, it sort of defeats the purpose of opting for a slow-digesting protein.

If you are choosing between whey and casein: Select whichever one you prefer according to your bodies response or go for a blend. Both are well-studied, meaning they are reliable choices. When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but Casein stimulates muscle growth over a longer period, making the net effect similar.

You will also find mixtures of various proteins or same type of protein with different process mixed in the market such as mixture of Whey Concentrate and Whey Isolate or mixture of Whey Isolate and Micellar Casein.

But there is no data to support the claim that the formulation of Whey Concentrate and Isolate mixed together provides a benefit.

Intolerances and Sensitivities

If you are intolerant or sensitive to some foods, you should avoid protein powders containing those ingredients. For example,

If you are intolerant to eggs and dairy, you’ll likely be better off with a plant-based protein powder.
If you have digestive issues, more processed options, such as isolates and hydrolysates, are usually easier on the stomach.

It is also not uncommon to experience digestive upset after using a new protein powder. This can happen for a variety of reasons. Use the below checklist to get to the bottom of it.

Ingredients: Check out the ingredients and make sure the protein powder does not contain any ingredients which you are sensitive to. You may need to try a few different options before finding the right protein powder for you.
Overall diet: Your body’s reaction to a protein powder might also depend on what else you have eaten that day. For example, many people can tolerate a certain amount of lactose, but once they get over their threshold, they experience symptoms. If your protein powder contains lactose, it could be pushing you over the edge.
Amount: It can also be an issue of quantity. Men are sometimes told to use two scoops of protein powder instead of one. For some individuals, this may simply be too much at once for their digestive tract to handle optimally. Others might concoct 1500-calorie shakes in an effort to gain weight. Most people would have a hard time digesting that. So, it may help to experiment with varied amounts. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhoea, pain and cramping.
Speed: Drinking too fast can cause you to swallow excess air, which can upset your stomach. And if you drink a shake with lots of different ingredients, your GI tract needs time to process them. Drink slowly, and you may find it is easier to digest.
Note: People with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, choose powders that are gluten free.

Ingredients:

Protein powders with fewer ingredients are observed to be better. You are advised to check ingredients before buying any protein powder.

1. Protein Source

Milk
Plant
Meat
Concentrate
Isolate, etc.

2. Sweeteners: Sugar content will let you know whether there are natural or nutritive sugars. Ideally, choose a protein powder that has less than 5 grams of sugar per serving. Flavoured protein includes four types of sweeteners:

A. Nutritive Sweeteners - Not Harmful

Honey
Maple syrup
Brown rice syrup
Coconut sugar
Cane sugar
Molasses
Agave

B. Non-Nutritive or High Intensity Sweeteners - Harmful

Sucralose
Aspartame
Saccharin
Acesulfame potassium
Stevia (Not Harmful)
Monk fruit extract

C. Sugar alcohols - Not Harmful (act like dietary fibre in body, May cause gas or bloating)

Sorbitol
Xylitol
Maltitol
Mrythritol

D. Refined Sugars - Not Suggested (Usually not found in proteins)

Sucrose and high-fructose corn-syrup

3. Flavouring: Go unsweetened and unflavoured. Animal studies report that artificial sweeteners may harm beneficial gut bacteria except stevia which does not seem to cause problems, but it tastes weird, so it is often mixed with xylitol and sorbitol, sugar alcohols that may cause gas and bloating. They are of two types:

A. Natural - Check for allergens

B. Artificial - Safe when consumed at intended levels

4. Thickening Agents: Safe to be consumed in small amounts

Psyllium husk
Dextrins
Xanthan gum/guar gum
Inulin

5. Emulsifiers and Anti clumping ingredients: Safe to be consumed in small amounts

Carrageenan,
Lecithins
Carboxymethylcellulose
Silicon dioxide

6. Vegetable oils may also be added for a creamier texture - Safe as long as they aren’t hydrogenated or partially hydrogenated oils (aka trans fats). Trans Fats can have adverse health effects, such as increased low-density lipoprotein (LDL) cholesterol and decreased high-density lipoprotein (HDL) cholesterol.

7. Additional Supplements: Better to buy an additional supplement separately rather than looking for it in protein powder. It would be fine to consume supplements in same shake but when bought together you might be taking inadequate amounts of them.

Creatine
Extra BCAAs
Omega-3 and 6 fatty acids
Digestive enzymes
Probiotics.

Note: Whey and Casein being grass-fed is also seen as a plus but is not one. Grass-fed cattle only eat grass and forage, with the exception of milk prior to weaning. Grass-fed meats are often touted for their health benefits, as they contain more omega-3 fatty acids than non-grass-fed meats, so the ratio of omega-6 to omega-3 fatty acids is superior. But because there’s very little fat in most protein powders, this benefit doesn’t necessarily translate to protein powder.

Whey protein might decrease how much antibiotic the body absorbs. Taking whey protein along with some antibiotics might decrease the effectiveness of some antibiotics. To avoid this interaction take whey protein supplements at least two hours after antibiotics.

If the health and treatment of the animals themselves is important to you, choosing a product that comes from a certified humane producer is your best bet.

Other Factors that need to be considered:

Mixability and texture - How easily the protein mixes and how it feels. Can be figured out by looking at the powder.
Flavour - If you are sensitive to artificial or non-nutritive flavours try natural flavoured or best would be to go for Unflavoured option.
Also Consider the FDA marks or certifications provided in your region to ensure the protein is quality certified.

Ways to have Protein Powder:

References:

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