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Whey protein features 

With all the different varieties available, it’s obvious to get confused or be unsure about what to look for and what to consume. If you haven’t noticed, whey protein is one of the most common protein powders on the market and we’re sure you must have heard about it. But do you really know what exactly it is and how to incorporate it in your diet? Read on to find out the major aspects about whey protein such as what it is, benefits and downsides, the different types of whey protein available and how to choose a whey protein powder that best suits your needs.

What is Whey Protein?

Whey protein is one of the two proteins found in cow’s milk, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement as it is nutrient-dense, nearly translucent liquid consisting of all nine essential amino acids (the building blocks of protein) and vitamins and minerals. The whey protein powder is basically liquid whey which is filtered and dried to make the powder.

It is often used as a nutritional supplement, and it can be added to smoothies, shakes, protein bars, etc. however, if you’re vegan, you can skip whey protein as it is dairy based.

Types of Whey Protein

Let’s look at types of whey protein and how they are different:

Whey Protein Concentrate

WPC contains low levels of fat and carbohydrates. The percentage of protein in WPC depends on how concentrated it is- lower concentrates tend to have 30% protein and higher concentrates have 90%.

Whey Protein Isolate

WPIs are further processed to remove all the fat and lactose, thus resulting in at least 90% protein.

Whey Protein Hydrolysate

WPH is also known as the “pre-digested” form of whey protein as it has already undergone a process necessary for the body to absorb protein and thus doesn’t require as much digestion as the other two forms of whey protein.

Furthermore, WPH is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility potential.

Fast Facts on Whey Protein

Many of the potential benefits are based on studies and more evidence is required before making definitive judgment.

Evident benefits include weight loss and lowering cholesterol.

Possible dangers include nausea, diarrhea and headaches, but if you consume moderate dosage then it is not dangerous.

Benefits of Whey Protein

The best-known benefits of whey protein supplements are for increasing muscle mass and strength and hence it is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. But there are other benefits too, listed below are some of the most effective benefits of whey protein.

Promotes Muscle Growth

Muscle mass naturally declines with age and thus usually leads to fat gain, raising the risk of many chronic diseases. Strength training paired with high protein food consumption or protein supplements has been shown to be an effective prevention strategy. Whey is rich in a branched-chain amino acid called leucine (growth-promoting); and hence whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength.

Aiding Weight Loss

Eating whey protein aids in promoting fat loss in various ways:

Suppressing appetite, thus leading to reduced calorie intake.

Boosting metabolism, and helping you burn more calories.

Helping to maintain muscle mass while losing weight.

Whey protein has been shown to be particularly effective, and it may have a an excellent effect on fat burning than other protein types 

Lowering Cholesterol

High cholesterol is a risk factor for heart disease, one of the studies showed that 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total cholesterol. However, further consulting a dietitian for individual health needs, has to be done before drawing any conclusions.

Reducing Blood Pressure and Cardiovascular Disease

Several studies have shown that usage of dairy products helps in reducing blood pressure. Whey protein may lower blood pressure in people with elevated blood pressure, due to bioactive peptides called lactokinesis. 

Beneficial for Inflammatory Bowel Disease

Inflammatory bowel disease (IBD) is a condition that causes chronic inflammation in the lining of the digestive tract. Whey protein supplementation has been found to have beneficial effects on IBD.

Potential Side Effects of Whey Protein and Its Dosage

Whey protein is very easy to incorporate into your diet, as it can be added to smoothies or yogurts, or simply mixed with water or milk. 

A commonly recommended dosage is 25-50 grams per day (1-2 scoops), but some products may  include other recommendations on the packaging.

Remember, taking too much protein is not beneficial, excessive consumption may also cause digestive problems, such as nausea, bloating, cramping, flatulence, diarrhea etc. It is safer to consult a dietitian or nutritionist before consuming whey protein supplements.

Dosage for Weight Loss

The recommended daily intake for protein is a minimum of 0.4-0.6 grams of protein per pound of your body weight; that’s the bare minimum amount you need to meet your basic nutritional needs and avoid deficiency. 

A general recommendation on how much whey protein to take per day for fat loss:

3 workouts or less per week: 10-20 grams of protein would do to curb cravings and boost your metabolism.

4 or more workouts per week: 20-40 grams of protein will keep hunger cravings at bay and promote a healthy metabolism.

Dosage for Muscle Building

Research suggests combining HIIT or strength training with whey protein supplementation maximize results.

3 workouts or less per week: 20-25 grams of whey post-workout should give you that protein boost you need to build lean muscle. 

4 or more workouts per week: To help you reach your protein goals and maximize your muscle gain and repair, it is recommended to take 24-48 grams of whey post-workout.

Precautions 

If you are lactose intolerant, whey protein hydrolysate or isolate may be preferred than concentrate. If you have ever had liver or kidney problems, consult a doctor before taking a protein supplement. 

Pregnant or lactating women must completely avoid whey protein intake without medical advice or guidance. It may not be recommended too.

Whey protein is likely safe for children when included in infant formulas.

Creatine monohydrate 

Named after the Greek word kreas, meaning flesh, creatine is an amino acid derivative found in all cells in the body, but is stored primarily in muscle. It plays an important role in tissues where energy levels quickly rise and fall, such as muscle.

Creatine acts as a short sharp burst of recharge for our cells. Creatine also moves energy around the cell, from where it is generated to where it is needed.

As the name suggests, creatine is naturally found in flesh and is acquired through a diet rich in fish, meat and other animal products such as dairy. As creatine is important for all cells to function, our body also makes its own.

A diet containing animal products can account for 50% of daily creatine requirements, with the other 50% being made by the body.

Those on an animal-free diet will naturally have a higher burden placed on the body to meet its entire creatine requirement. However, under normal circumstances, a healthy person can maintain adequate creatine levels even if they choose to follow a vegetarian or vegan diet.

Why do people take creatine supplements?

Natural and supplemental creatine have the same effect in the body – the concentration of creatine in a supplement is just much higher. This is why athletes often use creatine supplements to help them train and increase muscle performance.

The standard dosing regime for an athlete is an initial dose of 0.3g for each kilogram of body weight per day (so if you’re 60kg you would take 60 x 0.3 = 18g of creatine every day) for a week. Then an ongoing dose would be 0.075g per kg per day (or 4.5g per day for the same 60kg person). When your body reaches the threshold of creatine it can absorb, the excess will come out in urine.

Creatine is also important for brain function, as your brain uses a lot of energy. Some choose to take creatine to help boost alertness, and numerous studies are underway to assess whether creatine supplements might be useful for neurodegenerative diseases such as Parkinson’s and mild depression.

There isn’t enough information about the use of creatine supplementation in children, adolescents and pregnant women, so current guidelines recommend that they don’t take it. Those with pre-existing kidney conditions should also seek professional advice before taking supplements including creatine.

While the supplements are safe for the general public, there is no need to supplement a normal balanced diet with creatine products.

Gym-goers often use creatine, protein and other supplements to maximise their workouts – some with evidence and some without. John Jeddore/Flickr, CC BY

Therapeutic uses of creatine

Dietary creatine supplements have been trialled as a treatment for a range of conditions where muscle fibres break down. A successful application of creatine in this area is the treatment of Duchenne Muscular Dystrophy.

While still in the trial phase, long-term creatine supplementation (over four months) appears to improve muscle strength and mass without adverse side-effects.

Creatine is also considered as an additio

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