What is whey protein - factually and briefly

Whey protein , also known as whey protein , is one of the most popular dietary supplements in the world of fitness and healthy lifestyle. It is extracted from milk during cheese production and is highly valued for its comprehensive profile of essential amino acids , high biological value and rapid absorption , and for being an easy and affordable way to achieve the recommended daily intake of protein per kilogram of body weight.

So let's take a look at what specifically makes whey protein so special and why you should consider including it in your diet .

How is whey protein made?

Whey protein is a by-product (but of high quality ) of cheese production . The process begins with pasteurization of milk and subsequent coagulation . During coagulation, the solid component of milk (casein) is separated from the liquid component (whey).

After separation, the solid components of the milk are processed into cheese and the liquid whey goes to filtration units , where it is removed from the remaining excess substances (e.g. lactose, minerals, fats). The filtration method is chosen depending on the desired quality of the final product.

In most cases, the cross-flow microfiltration (CFM) method is chosen to remove a very significant amount of unwanted substances and effectively concentrate proteins without significantly disrupting their peptide chains . This results in a very high quality protein concentrate .

During drying, water molecules are removed from the concentrate, creating the familiar white protein powder .

This powder can then be easily flavored and then dissolved in water or milk to create a protein drink. About 160 kg of whey solution is needed for 1 kg of powder mixture.

Types of whey protein

There are three main types of whey protein, which differ in their degree of processing and protein content:

1. Whey Protein Concentrate (WPC): Contains 70-80% protein and residual fat and lactose, which are usually around 6-8%.
2. Whey Protein Isolate (WPI): It undergoes a higher degree of filtration and therefore has a protein content usually around 90% or more. Fat and lactose content up to 1%.
3. Whey Protein Hydrolysate (WPH): Contains pre-dissolved protein peptides through hydrolysis, which facilitates faster absorption. This form is often used in sports nutrition for rapid recovery.
4. Clear Whey Isolate: A revolutionary approach to protein supplements. This form of whey isolate differs from traditional protein shakes in that it is light and pure, creating a clear and refreshing drink when mixed with water. It is ideal for those who are not keen on the thick consistency of regular protein shakes and are looking for something lighter and less filling.

Benefits of whey protein

• Muscle growth: Thanks to its high content of essential amino acids, especially leucine, whey protein supports muscle protein synthesis and muscle mass growth.
• Regeneration and repair: After exercise, it helps to quickly restore damaged muscle tissue and promotes regeneration.
• Fat loss and muscle maintenance: Helps maintain muscle mass during weight loss diets and supports fat burning.
• Immune system support: Contains immunoglobulins and lactoferrin, which can strengthen the immune system.

How and when to consume whey protein?

The ideal time to consume whey protein is after training to support muscle growth and regeneration. It is also very useful as a protein breakfast or snack during the day. Proteins are very filling and the feeling of hunger usually comes later. Therefore, it is also suitable for reduction diets or periods of "cutting". However, it is always necessary to choose the right type of protein for the given purpose.

Conclusion

Whey protein is an excellent supplement for anyone looking to support their fitness regimen, whether it's to build muscle, improve recovery, or maintain a healthy lifestyle. However, my recommendation is to always pay close attention to the protein composition.

A truly high-quality whey protein should not contain artificial ingredients such as artificial sweeteners (sucralose, acesulfame K, aspartame, sodium cyclamate, etc.) or artificial flavors or colors .

I therefore recommend choosing proteins with a natural composition that can offer maximum biological value.