If you’re at all interested in health, fitness or nutrition, you’ve probably heard about whey protein. It’s one of the most commonly used sources of protein for supplements and it can offer a wide range of benefits to users.
But let’s hit the brakes a second – what exactly is whey protein? And what are these supposed benefits? Let’s break it down.
What is whey protein?
Whey protein is a high-quality protein source which comes from whey (no prizes for guessing that) – otherwise known as the watery stuff which separates from the curds when making cheese. Once separated, the whey is processed to remove lactose and other components we don’t need, leaving behind a concentrated whey protein which is then dried into a powder form.
Sounds a bit strange, granted, but it’s a real powerhouse.
Whey protein is a complete protein, meaning it contains all nine essential amino acids (the ones our bodies can’t make on their own). It’s also quickly absorbed by the body, making it a great choice for a post-workout refuel.
Benefits of whey protein
With comparisons out the way, what are the benefits of adding whey protein into your workout plan?
1. High nutritional value
Whey protein is widely considered the best form of protein supplement because of its superior nutritional profile. Not just a complete protein, whey typically contains more protein per serving and is absorbed by your gut much faster than other types of protein.
In short, you get more of the good stuff and you get it faster, too. Win-win.
2. Supports muscle growth and repair
Whey protein’s high protein content and broad suite of amino acids makes it perfect for both muscle repair and those looking for gains.
Whey contains a high concentration of the BCAA leucine, which is the primary amino acid involved in muscle growth. This makes it a great accompaniment to your workout routine.
Regular intake of whey protein has also been shown to help reduce inflammation throughout the body, which is a huge plus for recovery and general wellbeing.
3. Supports weight management and satiety
Whey isn’t just a great supplement for muscle growth, it can also be hugely beneficial for those trying to manage their weight. Whey protein has been shown to significantly reduce feelings of hunger, which can make it much easier to stay on track with a healthy diet.
For example, Innermost’s The Strong Protein contains just 147 calories for a 40g serving, making it an effective, delicious and convenient solution to keep on deck.
4. Convenient and versatile
Speaking of convenience, it doesn’t really get more convenient than whey protein.
You can throw together a delicious, nutritious shake in seconds whether you’ve got your favourite milk on hand or just water. Or, if you’re feeling creative, head to the kitchen and bake with it (protein pancakes – yum), or mix it into oats, yoghurts and smoothies for some serious treats that taste and feel good.
Whether you’ve got time to cook up a storm or you’ve only got 30 seconds before you need to be out the door, whey protein makes nutrition easy.
How can whey protein support your fitness goals?
Whey protein is a great supplement for a range of fitness goals. Let’s take a look at how.
If you’re trying to build muscle…
Whey alone won’t do the job – you’ve gotta put the work in. When you’re done sweating up a storm, take your whey right after your workout (as soon as possible but definitely within 60 minutes for maximum impact).
Whey helps to repair muscles which are damaged during exercise as well as promoting growth to make you stronger for next time. You know what they say, no pain, no gain…
If you want to push your workouts even further with whey on hand to repair the damage, try pairing your protein shake with The Power Booster for an extra hit of power, strength and speed.
If you’re focused on fat loss…
Swap out the snacks for a whey protein shake to cut down on calories and keep you fuller for longer between meals. The high protein content of whey can also help to preserve muscle mass if you’re in a calorie deficit, which is another big plus.
If you’re training for performance or endurance…
When you’re looking to perform at a high level or for an extended period of time, repetition is a key part of the process. However, with repetition comes aches, pains and inevitable recovery time.
Whey protein is a great recovery aid which can help to reduce muscle soreness and support your immune system while your body is undergoing physical stress.
Work whey into your diet and get back on the grind in no time.
How does whey compare to other proteins?
When you’re shopping around for the best protein, there are a lot of factors to consider. Let’s take a quick look at how whey protein stacks up against the competition.
Whey vs casein protein
Both whey and casein are derived from milk, with casein making up around 80% of the total protein content of milk.
The question here is: why isn’t casein seen as much on the shelves?
There are a few reasons, one of the main ones being casein is absorbed by the body at a much slower rate. The amino acids in whey protein stay in your bloodstream for around 90 minutes until they’re absorbed, whereas casein amino acids can stay in your system for as long as five hours. If you’re looking for a quick hit, especially after a workout, whey is the way to go.
The branched-chain amino acid (BCAA) profile of whey is also superior to casein, meaning it can be more effective at building muscle.
Whey vs soy protein
Soy offers a good alternative option for many as it’s a plant-based source of protein which also contains all nine essential amino acids. While studies have shown little difference in muscle growth and strength development between soy and whey protein, there are other downsides to soy protein which whey doesn’t have.
Soy protein contains considerably less leucine and lysine than whey (the amino acids responsible for muscle growth and repair, blood sugar regulation and the production of hormones and energy), which can be a big turn off for many.
As such, whey is widely considered a higher-quality protein source than soy, but soy protein typically comes with a smaller price tag, making it an appealing choice for many.
Whey vs pea & rice protein
Two other popular sources of protein are pea and rice protein. These are often used together, like in The Fit Protein or The Health Protein, to offer a balanced and well-rounded vegan protein option.
Both rice and pea protein contain all nine essential amino acids, albeit in a slightly lower density than whey. To put it plainly, whey retains its crown as the most complete protein source, but for those who can’t or don’t want to have whey, pea and rice protein offer a fantastic option.
It’s the whey to go
When it comes to protein supplements, whey is widely considered to be the most complete form you can get your hands on – and for good reason.
With a high concentration of protein per serving, broad range of amino acids and huge variety of ways to enjoy it, whey is an easy way to support your fitness goals, whatever they are.
If you can’t have whey, or maybe just don’t want to, check out our range of vegan supplements for some plant-based alternatives.
We’ve shown you the whey (sorry), now go forth and conquer.
References
- Schoenfeld, B., Aragon, A. (2018) How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Int Soc Sports Nutr. Click here.
- Zhou, L., Xu, J., Qin, L. (2015) Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials. Nutrients. 7(2). Click here.
- King, N., Slater, G. (2015) The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes. Appetite. Click here.
- Schoenfeld, B., Aragon, A. (2007) Bovine milk in human nutrition – a review. Lipids Health Dis. Click here.
- Lynch, H., Buman, M. (2020) No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health. Click here.
