Is Whey Protein Right For You?
Whey protein has been around for centuries. Ask your parents, I am sure they have heard of it. Over the last 15-20 years, the whey protein market has sky-rocketed. In fact, almost anyone that works out will talk about how they need to add a whey protein shake to their nutrition after their workout. It has become a staple to sports nutrition following exercise. But the question to ask yourself is whether it works? Or is it just another marketing fad that comes and goes, just like your low carb and low fat diets. Here are some important facts and common questions answered about whey protein and things you should know before deciding if it is right for you.

What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

How is whey protein made?
Have you ever made paneer at home? For those that haven’t, it is very simple. You take a huge pot of milk and boil it until solids form. Those solids(curd) float atop the liquid from the milk and is used to make paneer. The liquid portion of this boiled milk contains the protein and lactose of the milk(and some fat that didn’t curd). The water is dehydrated from this liquid and you are a left with a powder known as whey protein concentrate. Through, a process of micro filtration, the lactose and fat can be removed from this liquid and dehydrated, leaving a powder known as whey protein isolate.

Is there a difference between whey protein isolate and whey protein concentrate?
Yes. Whey protein isolate is the purest form of whey protein available, as the lactose and fat have been microfiltered out. We recommend finding whey protein supplements with whey protein isolate listed as the first ingredient, rather than whey protein concentrate. Whey protein concentrate packs more junk with it (lactose and fat). Take a look at the back of your whey protein source, and you’ll see that there are some carbs and fats on the nutrition label. This is due to a mixture of whey protein concentrate in your supplement.

What are the benefits to adding whey protein to my sports nutrition?
Since whey protein is very soluble and easily digested, it becomes available in your bloodstream soon after ingestion. For this reason, bodybuilders recommend taking a post-workout whey protein shake to help stop the breakdown of muscle following strenuous exercise. In order to build muscle, you break it down by lifting weights, and you rebuild it by proper nutrition. The end result should be a stronger and bigger muscle. Whey protein following a workout has shown to minimize the breakdown of muscle with various research studies. Research studies have also shown that whey protein in combination with fast-absorbing carbohydrates(dextrose, sugar, white bread) leads to an increase in muscle synthesis following a workout. Vegetarians, like myself, benefit greatly from whey protein to help reach recommended daily protein requirements for athletes and bodybuilders. Not listed here are they potential health benefits as well.

Who should NOT take whey protein?
This is questionable, however I do not recommend whey protein for those that do not follow an intense lifting regimen(4-5 days a week, at least 30 min sessions). These will just be added calories that you could have consumed with your main meals of the day, which would probably be enjoyed more and have a higher nutritional value(chicken, eggs, turkey, low-fat dairy). Those that are lactose intolerant should be aware and those with any type of kidney disease.

How much protein should I take a day?
This varies across several sports nutritionists, however I recommend at least 0.8 to 1 g/lb body weight. For example, a 180 lb man will need to take in somewhere between 144 to 180 g of protein per day to maximize muscle growth. You can still grow muscle without protein, as carbohydrates and fats are converted to protein as well. However, you are more likely to put on excess fat with carbohydrates and fats. When dieting or cutting down fat, these protein requirements may increase. Protein becomes really important in this case, as it will help retain hard-earned muscle tissue, and keeping your metabolic rate high.

Are they are any long-term health risks to using whey protein?
At the current time, no literature shows any detrimental effects. Common side effects include gastrointestinal discomfort, diarrhea, and bloating. These side effects usually go away after using the supplement continuously, unless you are lactose intolerant. Start out slow, and work to increase your protein intake over time. When increasing your protein intake, I recommend having a renal function panel checked every six months to a year from your primary care physician. Although studies have not shown a causation to renal insufficiency with increased dietary protein consumption, it is better stay on the safe side. As always, drink about 10 cups of water a day to help flush out the waste products created from the metabolism of protein.

Dr. S.S.