If you’re new to supplementing with protein powders, you may get overwhelmed by the vast selection available in most nutrition stores. Too many brands, types, claims, etc. to choose from…it can get pretty discouraging! Let me help clear some of the confusion.
First off, what exactly is WHEY PROTEIN?
Whey is a by-product of cheese production. It’s that somewhat clear liquid that remains after milk has been curdled and strained.
It houses an impressive array of proteins (beta-lactoglobulin, alpha-lactalbumin, and serum albumin) – all of which are “complete” proteins, meaning they are comprised of the essential amino acids central to protein synthesis and muscle growth.
OK, let me break it down even more….
Proteins are made up of amino acids. There are essential and non-essential amino acids. When we say “essential” amino acids, we mean that our bodies cannot produce them on their own and therefore, they must be obtained by quality food sources…hence, the popularity of whey, an essential protein that satisfies the body’s protein requirements.
Now let’s look at all the different WHEY SOURCES available…
CONCENTRATE vs. ISOLATE vs. HYDROLYSATE
Protein concentrates are created by pushing the protein source (milk, whey, etc.) through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in protein powder.
Whey protein concentrate:
- 70-85% protein
- 5% fat & lactose
- it is less processed – more whole but less pure protein
Now to enhance the pureness of the powder, the next step in the purification process yields the isolates. The protein is purified again using more filtration – a technique called ion-exchange or cross-flow microfiltration.
Whey protein isolate:
- 90-95% protein
- low levels of carbohydrates and fats
- more expensive than concentrate
- good if you’re sensitive to dairy or lactose intolerant
Now hydrolysed whey is pretty much whey protein isolate further broken down into smaller particles believed to enhance digestion and make absorption fast and easy. It is even more costly. (This product is good marketing!)
From experience, you don’t need to spend more money to get a better quality product. You just have to be educated about what you’re buying and why. Whey protein concentrate is an excellent source of protein and is easily absorbed by our bodies, so absorption is not really an issue. I would only spend the extra dollars if I could not tolerate the lactose but that’s up to you. Hope this offered some clarification!
YOUR BOOTCAMP COACHES
