Whey Protein—
What you need to know
Laree
here... First and probably most important
thing I learned over the six months of our
quest for a protein powder formula:
There's
not much difference in the quality of wheys
currently, but there's a big difference in the carbohydrates and other additives in the formulas.
When we first started this project, it was because we didn't feel confident that we were getting the best possible product - at whatever the price - and we didn't know how to find out which brand was the best. We figured if we made our own, for our use in the gym at the juice bar and for sale via dd.com, we'd know for sure.
We later came to discover (from a protein research scientist whom we hired to review our formula choices) that with the modern processing, most whey concentrate is about the same in terms of quality, so if anyone tries to tell you that their whey protein is better than another, it turns out it's just not true.
Second, what's important is the quantity of protein, then the other added ingredients - these are what make a powder better or worse than the other hundreds on the market. That led us to choices of blending proteins: whey concentrate, whey isolate, some form of casein, soy (which we decided against), colostrum.
When we started on the project of designing a protein powder formula, Dave particularly, but I also, used protein drinks as a convenient way to get an added protein meal during busy days. Doing our research led us to change this viewpoint, though, because of the incredible properties of whey. In fact, if I had to choose one single protein to eat for the rest of my life, it wouldn't be steak or eggs or chicken or tuna, it'd be whey protein. I'm not kidding.
From an athlete's point of view, whey proteins are highly digestible and have a better amino acid profile even than egg whites. Let me say that again: whey protein has the highest biological value of any protein.
It's absorbed, utilized and retained better. This higher biological value makes whey more tissue sparing, making it a benefit to people as they diet, age, overtrain or have illnesses or disease.
And the B vitamins we added to our Bomber Blend formula activate the enzyme activity for proper amino acid metabolism. Whey is high in the BCAAs (and we've added extra) which are the aminos most oxidized during exercise and may decrease muscle soreness thru its quadra-peptides which have pain killing qualities. It assists in recovery from athletic activity and may contribute to bone cell growth, potentially strengthening all the bones in the aging human body.
Aside from the tissue repair qualities found in other proteins, whey protein is an immune system enhancer - it boosts the body's ability to fight infection and in some studies has been shown to even inhibit the growth of cancer cells. Intense training lowers immune system response, whey boosts immune response - it's hand and glove for us as weight trainees.
Whey assists in building up the body's own antioxidants by raising the levels of glutathione, an essential water-soluble antioxidant that protects the cells and neutralizes toxins. It's a first line immune system defense; it inhibits the growth of iron-dependent bacteria, scavenges free iron, can block the growth of pathogenic bacteria and yeast, can stimulate the beneficial intestinal micro flora and has antibacterial properties.
Sub-fractions of whey concentrate stimulate insulin-like growth factor (IGF-1) production (closely tied to growth hormone) which increases muscle and tendon strength and contributes to injury repair. Casein and colostrum, which we added to the Blend, are factors in the IGF stimulation in the body as well, but the studies are sketchy. The added casein (calcium caseinate) inhibits whole-body protein breakdown - it's anti-catabolic, which whey protein is not. Note that I said "stimulates" IGF-1. Major difference: your body's own production of this is potent, taking IGF orally is useless it appears.
Whey also stimulates the release of cholecystokinin (CCK) which decreases the appetite. Getting ripped, anyone?
Whey isolates do not produce these benefits. The acid process required to make the isolate does increase the protein content over whey concentrate, but destroys the sub-fractions (the lactoferrins, beta-lactoglobulins, immuno-globulins, etc.) which are some of the more potent immune-system and antioxidant features of whey proteins. As we age, these sub-fractions become more important. The whey isolate process has been more expensive - so in that the labels may be true - but since it damages many of the features we consider the most valuable, we made the easy decision to use whey concentrate as our exclusive whey source.
On the other hand, protein labels that guarantee a certain percentage of these sub-fractions are probably not accurate as these sub-fractions are dependent upon uncontrollable circumstances such as feed, rainfall, breed of cow, age of cow, etc. So if your protein makes precise percentage claims: bogus, perhaps.
30 grams of whey protein a day can do all this. Since we started this project, I went from occasional protein drinks when I couldn't get food to a protein drink a day as my most important meal.
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