All about Whey Protein & Supplementation

What is Whey Protein?

It wasn’t until the early 1980's that, as a result of new laws outlawing the dumping of by-products into local waterways, as whey was, new ways were needed to utilise whey and create a new source of revenue. Whey powder is produced by extracting whey directly from cheese production, removing the fat, pasteurizing it and drying it to produce the fine powder found in whey supplements. Whey protein is filtered using ultra-filtration technology, which causes the larger protein molecules to remain while filtering out lactose and ash, leaving a higher concentration of protein, often around 70-80%.

Although predominantly promoted for the use of supplementing protein levels to encourage synthesis in the muscles, whey is also being researched as improving the immune system, digestive health, hypertension, bone strength, infant nutrition, wound healing and liver support. How does it work?

So what does whey protein do? It is said that athletes need around twice the daily intake of protein as non-athletes. As we train our muscles by lifting heavy weights, the muscle fibres are damaged and need time to heal. During this time protein synthesis occurs, satellite cells are activated in the body and protein is needed to replace and repair the damaged muscle tissue, in order for the muscle to heal and grow stronger. If we have a lack of protein in the body, our own protein is used and we literally feed off our own muscles!

Whey protein contains high amounts of glutamine and branched chain amino acids (BCAA), often said to be the most important in supporting post-workout protein synthesis. They are metabolized directly into muscle tissue during and around workout. Exercise and resistance training may also reduce levels of glutathione, an anti-oxidant required for a healthy immune system. Why use Whey Protein?

Whey supplements are a highly bio-available, inexpensive and fast-acting protein and gives its user a great, simple way of meeting all of the body’s’ protein needs that are essential to pre and post-workout. As protein synthesis occurs directly after training the muscle, a fast acting protein will stimulate muscle repair at the most important time. Research has also shown that whey protein can exert an anabolic response, essential to converting the initial catabolic response following workout.

Furthermore, Whey protein has around 50% more of the essential amino acid, Leucine, which plays a key role in supporting muscle synthesis and growth. What are the side-effects?

There are virtually no side-effects of whey protein when supplementing your protein levels for a whey powder.

Whey is also found in products such as salad dressings, although obviously at a lower volume and as a diary by-product, and is already a frequent ingredient of our daily diet. Although it is said the human body can only digest a certain amount of protein, it has also been shown that we can digest protein by the hour and over-feeding our body with protein, within a reasonable level, will only cause a few gastro problems for the perpetrator. How to take Whey protein?

Most instant whey protein-based supplements recommend mixing around 30grams of whey powder with milk or water, usually containing around 70-80% protein concentrate. It is less important whether you exceed this figure by a few grams or not. Many athletes may take 2 or 3 additional portions per day, depending on your workout intensity levels, to ensure protein levels are met. What is important is that you take the protein supplement immediately after workout, when protein synthesis is most active.

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