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Whey Protein is Way Cool! By Joe Cannon, MS, CSCS, NSCA-CPT

The following is a copyrighted excerpt from Joe Cannon’s Book, Nutritional Supplements: What Works and Why, A Review from A to Zinc and Beyond. For more information on this book or to order, please visit, Joe Cannon’s website, www.Joe-Cannon.com

Little miss Muffet sat on a tuffet eating her curds and whey… To many, this was a popular nursery rhyme that some reading these words may have recited in their youth or, to their own children today. While curds and whey may have been a popular treat for children at one time, whey has taken on an entirely new meaning to the tens of millions of people who exercise regularly.

Whey refers to the watery, protein-rich portion of milk that forms during the process of making cheese. Because it is high in protein, whey is incorporated into a multitude of protein supplements the world over. Beyond this, whey may also have other properties that are only now starting to be understood. While normally thought of as a single protein, whey is actually composed of several different types of compounds, many of which appear to have unique properties. For example, whey contains lactoferrin, an antioxidant and immune system stimulator and cysteine, an amino acid that’s involved in the production of another antioxidant called glutathione.

Types of Whey Available

In general, three types of whey protein is available to consumers. The three categories are whey protein powder, whey protein concentrate and whey protein isolate. Of these, whey protein isolate is the most concentrated form, with over 90% whey protein. Next up, is whey protein concentrate which can contain between 30-90% whey protein. Whey protein powder is contains the least whey protein. Each type has their place in a healthy diet.

Whey Protein and Exercise Performance

Most people who use whey protein are those who exercise on a regular basis – and for good reason! Whey is a well-absorbed, highly usable form of protein. In addition, research also notes that whey can help improve muscle mass and muscle strength when combined with a healthy diet and strength training program.

Whey protein is also popular among triathletes cyclists and marathon runners because it is a rich source of the branch chain amino acids (BCAAs)—valine, leucine and isoleucine. For those who always wondered, they are called “branch chain” because of their chemical structure. Valine, leucine and isoleucine all have large, complicated branches that spout from their chemical structure.

One of the main reasons endurance athletes like whey protein is because it might prolong the time before fatigue sets in during exercise, which, in turn, can improve performance. Besides this, some research also suggests that the branch chain amino acids may also improve the body’s ability to make glycogen, our stored carbohydrate reserves. Like delaying fatigue, a greater ability to store muscle glycogen may also improve aerobic exercise performance.

Whey Protein and Weight Loss

There is a reason that whey protein figures so prominently in much weight loss products. Some research suggests that whey protein or one ore more of its components may be of help to some people who are trying to lose weight. For example, animal research suggests that a diet rich in whey protein concentrate appears to reduce body weight more than a diet that consists mostly of red meat. Whey does contain low levels of conjugated linoleic acid (CLA), a supplement, which might promote fat loss. Whey, like protein in general, might also temporarily raise metabolism. Taken together, whey protein can make a good addition to a healthy diet and lifestyle.

Can Whey Help Diseases?

As mentioned previously, those who exercise are big users of whey protein supplements. That being said, is it possible that diets rich in whey protein might positively impact various disease states? Maybe. For example, medical investigators are studying whether whey protein may be of value to those with cancer.

Emerging research, in both humans and laboratory animals also suggests that whey protein—or one or more of its ingredients—may be effective at shrinking some types of tumors. While more research is needed, some speculate that this effect may be tied to whey’s ability to elevate levels of glutathione; one of the body’s naturally produced antioxidants.

Another group where whey appears to show promise includes those with HIV/AIDS. HIV/ AIDS (like cancer) tends to result in muscle loss that severely impacts one’s quality of life. Some research hints that whey protein concentrate may be effective at increasing body weight in those with HIV. The fact that whey protein concentrate (which contains relatively less whey protein) appears effective, leads one to speculate that this effect may not specifically be due to whey protein itself, but rather to one of whey’s other ingredients.

I've Fallen and I Can’t Get Up!

As we age, we tend to play less, exercise less, eat less food, less total calories and less protein. Ultimately, this unhealthy practice snowballs to the point that we lose muscle mass and strength. This is why the old lady in the now famous commercial fell down and couldn’t get up! Her muscles and bones were too weak because of a lack of physical activity (especially strength training) and inadequate nutrient intake (including protein).

Many people reading these words are familiar with the condition called osteoporosis that occurs when our bones become brittle and break easily. Before you get osteoporosis, you go through a condition called osteopenia. Osteopenia means you are on your way to getting osteoporosis.

There is another “penia” condition that many people have never heard of —sarcopenia. Sarcopenia refers to an age-related loss of muscle mass and strength. Like bone loss, muscle loss occurs painlessly and begins in the mid 30s. While the reasons for this condition are not fully understood, there are things that we can do right now to slow the process of sarcopenia.

The number one thing we can do is lift weights. Many older adults get the bulk of their exercise aerobically – like walking in the mall, for example. While aerobic exercise is absolutely essential, it is also true that maintaining adequate amounts of muscle is also needed to maintain one’s quality of life. This is where protein comes in.

Studies show that seniors who consume protein immediately after strength training tend to build more muscle than those who eat protein two hours later. Because whey protein supplements are convenient, they may be especially important to seniors who need to maintain and build as much muscle tissue as they can. For older adults, loading-up on whey protein is not necessary. Studies have documented improved muscle mass following the ingestion of a liquid supplement that contained as little as 12-15 grams of protein.

People reading these words should also remember that protein is just one part of the equation. Carbohydrates are also important and help drive amino acids into muscle. Amino acids are often called the building blocks of protein. You can think of carbohydrates as the cement that holds the building blocks together! In addition, the total amount of calories that are eaten is also a big determinant in maintaining muscle size and strength.

How Much Protein Is Needed?

The $64,000 question that everybody always asks is how much protein do I need? While protein intakes vary according to who you talk to, generally, 1.2 to 1.8 grams of protein per kilogram of body weight should promote muscle growth in many people. This is only a little more than the RDA for protein, which is 0.8 grams per kilogram of body weight. For example, suppose a 200 pound person wanted to eat a diet that consisted of 1.5 grams of whey protein per kilogram of his/her body weight. First convert the person’s weight into kilograms. Since there are 2.2 pounds in a kilogram, just divide the body weight by 2.2. So, 200 ÷ 2.2 = 91 kilograms. Now, multiple the weight (in kilograms) by 1.5. In this example, 200 X 1.5 = 136.5 grams of protein per day. If the person is eating six meals a day, this comes to 136.5 ÷ 6 = about 23 grams of whey protein per meal.

Speaking of eating protein, there is no good evidence that we can absorb only 40 grams of protein per meal. This is an urban legend. The body is very good at absorbing the vast majority of protein that is consumed. The big question though, is are you using the protein to maintain and build muscle or are you storing it as excess as fat? This fact speaks volumes to the need to exercise when you increase your protein (and total calorie) intake.

Are there Any Side Effects?

Whey protein has been around as long as their have been cows and as such is not generally associated with any side effects in healthy people. That being said, diets high in protein might lead to dehydration which could interfere with aerobic exercise performance. How this might impact strength training performance needs more study.

Some medical experts usually make mention to not eat more than 2 grams of protein per kilogram of bodyweight. This is mostly to avoid potential negative side effects like overstressing kidneys. New research, however, casts doubt on high protein diets (defined as 1.5-2.8 grams of protein per kilogram of body weight) harming kidneys in healthy athletes. So, this frequently cited side effect may not be as big of an issue as once thought. For those who do have kidney problems however, it’s important to consult your physician before altering your dietary habits.

A bigger issue, however, is that the higher protein intake might lead to the exclusion of other foods, from the diet. Remember, protein is just one part of a healthy lifestyle and its effects are enhanced and supported by the other two macronutrients – carbohydrates and fats. Remember this fact and you should be ok.

About the author: Joe Cannon, MS, CSCS, NSCA-CPT is an exercise physiologist, personal trainer, and health educator. He is the author of Nutritional Supplements: What Works and Why. A Review from A to Zinc and Beyond, a book that details the clinical evidence for over 100 popular supplements.

His other book, Nutrition Essentials, a Guidebook for the Fitness Professional is now in its 2nd edition and was written to assist fitness professionals prepare for personal training and sports nutrition certifications.

Joe Certifies fitness professionals via AAAI/ISMA and has written for a variety of in print and online publications. For more information and Joe’s complete biography, visit his official website www.Joe-Cannon.com