Key Takeaways
- There are five primary types of whey protein powder: concentrate, isolate, hydrolysate, native and milk protein
- Whey protein contains more leucine than most other protein powders. Leucine is a key factor in triggering muscle protein synthesis (MPS)
- Whey protein is absorbed rapidly, allowing for a fast rise in MPS
- Whey protein may enhance exercise performance recovery
Whether you’re trying to build muscle or simply add some extra protein to your diet, there are tons of protein powders to choose from. Whey protein powder is among the most popular and well known. Many know that whey comes from dairy, but what else sets this type of protein apart? Read on to learn more about whey protein benefits.
What Is Whey Protein?
Whey is naturally found in cow’s milk. If you’ve ever seen curdled milk, you’ve noticed that milk separates into two portions: curds and whey. During manufacturing, separation is often done using special enzymes such as chymosin or acids. Curds are the casein proteins and milkfat that coagulate and clump together, while whey is the remaining liquid containing whey protein.
The curds can then be used to make other protein powders, cheese, cottage cheese and yogurt. Whey is used in softer cheeses or is pasteurized and dried into powder form. This is the whey protein powder many of us are familiar with.
What Are The Different Types Of Whey Protein?
You’d think that once you decide on whey as your protein supplement of choice, it’s as easy as picking some up. But there are several types of whey protein within this category: concentrate, isolate, hydrolysate, native and milk protein.
Whey Protein Concentrate
This is the least modified of all the whey protein powders. After milk curds are separated out, what’s left is the whey concentrate. Within this liquid is protein, but it also has some fat and natural milk sugars (lactose, a simple carbohydrate). Whey protein concentrate is about 70–80% protein and contains more calories because of the lactose and fat.
Whey Protein Isolate
To create a more concentrated protein product, companies will remove most or all of the extra fat and carbohydrates, leaving a product that contains at least 90% protein. This also brings the calorie level slightly down. Additionally, with little or no lactose, isolate is often a good choice for those who are lactose intolerant.
Whey Protein Hydrolysate
This type of protein powder goes through additional processing with enzymes or acids, breaking the proteins down into shorter amino acid strands. This “pre-digestion” allows the protein to be absorbed intact. While it may not necessarily be absorbed quicker,1 it may impact muscle protein synthesis more than intact whey protein.2, 3
Native Whey Protein
This is a newer product which is produced from the filtration of unprocessed milk. After the milk is pasteurized, rather than the whey being extracted as a byproduct at a cheese-making factory, it goes to a plant which extracts the liquid whey at low temperatures. This process is said to leave more proteins intact and allow the final product to have more leucine, a branched chain amino acid (BCAA). Native whey has some preliminary studies indicating that it may have greater impact on muscle building than other whey products.4, 5
READ MORE: Amino Acids And Protein: When And Why You Need Each
READ MORE: What Are BCAAs And How Do They Work?
Milk Protein
This is usually a blend of casein and whey protein, often heavier on casein content. The addition of casein allows for slower digestion which may impact protein breakdown in the body for a longer period.6
READ MORE: Choosing The Best Protein Powder For You: Types Of Protein, Benefits And More
What Are The Benefits Of Whey Protein?
Whey is among the highest-quality protein sources because it not only contains all essential amino acids necessary to build protein, but also has ample BCAAs as well as a leucine content that rivals all other protein powders.
In fact, leucine content truly sets whey protein apart. This BCAA is an important regulator of muscle protein synthesis (MPS); its presence triggers muscle building following resistance training.7 At about 10% leucine content (or about 2.5g per 25g scoop), whey protein powder has more BCAAs than most other protein powders, with soy coming in at about 6% and casein containing about 8%.
Some research indicates that leucine may activate muscle building even without large amounts of protein. In one study, men completed resistance exercise and then were given either 25g whey protein (which naturally contains 3g leucine); 6.25g whey protein (which naturally contains 0.75g leucine); 6.25g whey protein (supplemented to total 3g leucine); 6.25g whey protein (supplemented to total 5g leucine); or 6.25g whey protein supplemented with all three BCAAs (leucine, isoleucine, valine at a total of 5g leucine).
Researchers found that while all the drinks increased MPS for up to 1.5 hours after the workout, it was the 25g whey protein (naturally containing 3g leucine) and the 6.25g whey protein (with supplemented 5g leucine) beverages that impacted muscle protein synthesis the most 1.5 to 4.5 hours post exercise. This suggests that a low-protein drink may be as effective as a high-protein drink for muscle building as long as leucine is also taken in adequate amounts.
It’s important to note that most studies look at leucine’s effect on muscle protein synthesis for short periods of time after a workout and not actual changes in muscle mass over time. Longer-term studies will help to pin down leucine’s full impact. But with a decent dose of leucine in whey protein powder, choosing whey can help you gain this potential leg up.
There is more to whey’s benefits than just leucine, though. Whey protein is easily and quickly absorbed as compared to other protein supplements,10, 11 and this may help promote a higher, more rapid rise in muscle protein synthesis. A small study had participants perform a resistance workout, then provided them with a whey, casein or soy protein beverage—all with equal amounts of essential amino acids (10g protein). The whey protein beverage increased MPS 93% higher than casein and 18% higher than soy. The researchers speculated this could be from how quickly the proteins are digested, as well as the differences in leucine content.
Whey protein powder may also enhance recovery from full-body resistance exercise. A well-controlled, yet small study had men doing a full-body resistance workout, then had them drink 25g of whey protein or the same amount of calories from a carbohydrate drink immediately after, as well as 10 hours after. Taking the 25g whey protein at these times showed a positive impact on net protein balance over 24 hours as well as potentially boosted exercise performance recovery13
Finally, whey protein may enhance the body’s production of glutathione, a natural antioxidant. Glutathione may support the immune system during intense exercise, as well as provide a potential defense against oxidants that may damage our cells.15
Protein Before Or After A Workout?
Research tells us that taking protein either before or after a workout may impact muscle protein synthesis most.16, 17 Since both times seem to be beneficial, it’s really up to you when you drink up!
Most whey protein powders can be stirred or shaken into water. This works particularly well if the protein supplement is flavored. Some folks choose to add protein powder to milk or a milk alternative, especially with an unflavored whey protein powder.
Including whey protein powder in a smoothie can also be a delicious way to add a protein boost to your diet. Next time a smoothie is calling your name, sip on this: whey protein powder, frozen berries, a banana, some baby spinach and milk or a milk alternative as your base. Add your choice of nut butter, unsweetened cocoa powder, unsweetened shredded coconut, chai seeds or hemp seeds for extra flavor and nutrients!
READ MORE: Blueberry Protein Shake With Whey Protein
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15. Behboudi L, Eizadi M, Masrour H. The effect of whey protein supplementation after eccentric resistance exercise on glutathione peroxidase and lactate dehydrogenase in non-athletic young men. Int J Health Sutd 2019;5(2):19-24
