Whey is a mixture of proteins isolated from “whey”, the liquid material created as a by-product of cheese (Paneer) production.
Whey is left over when milk is coagulated during the process of cheese production, and contains everything that is soluble from milk after the pH is dropped to 4.6 during the coagulation process. It is a 5% solution of lactose in water, with some minerals and lactalbumin.
Whey proteins are easily and quickly digested. Whey is undoubtedly the king of proteins. Whey protein provides high level of branched and essential chain amino acids. In addition to these, whey is rich in minerals and vitamins. This protein provides various advantages to the individuals with special requirements like sports, in cancer treatment, for athletes, fitness, etc.
Many people are unaware of what whey actually consists of!! Have you ever seen a clear liquid built up on the top when you open a yogurt container? Or the liquid built on the top when milk is coagulated during the process of cheese production (paneer). That liquid is whey which people throw out and keep the rest of the cheese.
Whey contains carbohydrates, fat, immunoglobulins, lactose and minerals. Whey is isolated, and then filtered to remove all of the fat and carbohydrates. The more it is filtered, the purer the protein becomes. Whey protein is the one which is most useful for sports nutrition because whey is loaded with EAAs (Essential Amino Acids) including three BCAAs (Branched Chain Amino Acids) and also they contain subcomponents of micro fractions which provide the benefits of elemental nitrogen and amino acids.
Whey protein has four major forms:
Concentrate (WPC), Isolate (WPI), Hydrolysate (WPH), and Native whey.
Concentrates contains a low level of fat and cholesterol but, compared to the other forms of whey, have higher levels of bioactive compounds, and carbohydrates in the forms of lactose, they are 29%-89% protein by weight.
Isolate are the processed form in which the fat and lactose are removed, but are usually lower in bio-activated compounds and are 90% protein by weight.
Both WPC and WPI are mild to slightly milky in taste.
Hydrolysates are predigested and partially hydrolyzed form of whey, but their cost is generally higher. Highly hydrolysed whey may be less allergenic than other forms of whey.
Native whey protein is extracted from skim milk, not a byproduct of cheese production, and produced as a concentrate and isolate.
Various studies show that whey protein is the one which is most useful for sports nutrition, also improves fitness, stimulate production of a gut hormone, glucagon- like peptide-1.
The diet rich in protein and low in carbohydrates in obese people, resulting in a greater weight loss than conventional energy-restricted, low fat diets. Increased dietary protein intake has been shown to increase overall weight loss and maintenance of lean body mass.
As of now you guys know that protein supplement use, is reportedly higher in athletes than sedentary individuals, with particularly high use seen in weightlifters and bodybuilders. But now a days, everyone is fascinated with protein supplements and specially taking whey protein is trending now. But now the question arises, “Do these supplements, specifically whey, lead to greater protein synthesis and ultimately more rapid muscle growth??
Society today is constantly on the go, to leave naturally available food and switching to pre-prepared mixes and quick fix options. Now the question here is are these supplements really what people are looking for and what their body require for optimal muscle growth??
Although whey contains all essential amino acids and many beneficial ingredients, but they lack in other nutrients which are naturally available in fish, poultry, dairy products or whole grains. For example taking dairy products will give you calcium along with protein, which may be lacking in these supplements.
And are these supplements really pure?? Are they really 100% whey which is usually mentioned on the product selling in the market?
Even the U.S Food and Drug administration does not regulate any protein supplements that are on the market; therefore, you have no idea whether the supplement labels contain an accurate description of what actually you are putting into your body or whether they are failing to reveal the impurities in the products.
We do not discourage the use of whey supplements or any other protein supplement as protein is an essential part of the diet, and necessary in the process of synthesis of various important components of the body including the basic unit of life, that is cell. But as we have said earlier that these are required for those who are trying to build a large amount of muscle mass through weight lifting, sports person but not for people with sedentary lifestyle.
Not all gym person need to take protein supplements but can rather go for the vast variety of healthy, balanced diet of lean meats, fruits, vegetables, whole grains, carbohydrates, dairy products, these promote optimal growth of the body. Even the vegetarian can add a variety of food items to take enough protein in a day. And of course no “100 gm” of protein /day works for every individual who wants to be fit.
A natural diet, however, offers a wide range of food options, contributing to not only protein but also variety of flavours, nutrients, and phytochemicals to the diet.
Book Free Consultation with : Dietician in Delhi for weight loss