Protein is an essential nutrient for life, responsible for numerous functions, like supporting the building of tissue, cells and muscle. Proteins are made from a collection of up to 20 amino acids.
Proteins vary in their absorption rate within the body, based on their biological value (BV). BV is not a % but a value that takes egg as a constant at 100. It has been proven in many studies that whey protein has a higher BV than egg. So whey protein is a high quality protein that has a high absorption rate in our body.
Milk contains two proteins, whey and casein. In terms of macronutrients, whole milk is comprised of 88% water, 5% carbohydrates, 4% fat and 3% protein. Most of the whey protein powder on the market is a byproduct derived from cheese making.
Whey is a fast-digesting, complete protein that naturally contains all of the essential amino acids (EAAs) that your body cannot make on its own and have been shown to support muscle recovery. When taken over time, in combination with regular resistance exercise, whey can help support muscle building.
There the three types of Whey protein supplements:
- Whey protein concentrate (WPC) – About 70–80% protein; contains some lactose (milk sugar) and fat. Cost effective.
- Whey protein isolate (WPI) – 90% protein, or higher; contains less lactose and fat. Good for lactose intolerant people. Costlier than WPC.
- Whey protein hydrolysate (WPH) – Hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. Price higher than WPI.
Whey protein supplement is best way to compensate our protein requirements in a day. Since majority of us may not have the resources, quality foods, preparation time every day and every part of the day, having a whey protein supplement would help us meet our protein needs.
It is always recommended to get the nutrition from natural foods. When we fall short of nutrition due to some reason, supplements help us reach our daily diet goals.
Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted and unproven. People with predisposed kidney and liver health need to take special care.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
10 Evidence-Based Health Benefits of Whey Protein – Healthline
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