You may be familiar with Whey's protein as a supplement you drink after training to enhance muscle development and promote repair. But because it is a natural food, you can include whey protein sources in your diet without always having to choose a processed powder. Choose from a variety of whey protein foods, such as dairy products such as yogurt, cottage cheese, and ricotta. Whey is also a food additive such as salad dressings and infant formulas.
So what is whey?
Whey is a type of milk protein, and is the translucent liquid seen on top of some yogurt or cottage cheese products. Once considered a waste product that resulted from growing milk to make yogurt or cheese, whey is packed with branched-chain amino acids , functional peptides, immunoglobulins, and antioxidants.
Whey protein makes up 20 percent of the protein in milk, and casein is the rest. Protein powder is made by separating whey from casein and purifying it.
Whey's protein is widely considered an exceptional supplement for active people. An analysis published in the journal Nutrients in July 2017 confirmed years of research supporting the serum's ability to boost muscle growth . Supplementation with whey protein actually stimulates the growth and maintenance of lean mass and improves recovery time after strenuous exercise.
Whey protein foods unexpected
The serum can be used in products where you don't expect to see it. The Journal of Food Science and Technology presented a list of whey products in November 2015. The document notes that it can be added as an ingredient in:
- Baked goods, including crackers, muffins, and bread.
- Salad dressings.
- Emulsifiers.
- Baby formula.
- Medical nutritional formulas.
The whey in these products can be in forms known as demineralized whey, sweet whey, acid whey or reduced forms . Reduced forms and demineralized serum are the forms used in sports supplements.
Ricotta cheese
Ricotta cheese is an important source of whey protein. This high-moisture, unpressed cheese can contain quite a bit of whey, depending on whether it's made from whey alone or a mixture of whey and milk. Sometimes ricotta is made only from milk.
Although there are cheeses they contain some Whey protein. For example, the liquid you see floating over the cottage cheese when you remove the lid is whey protein. Even hard cheese contains a little of this substance.
Cow and goat milk
About 20 percent of the protein in cow's milk comes from whey. Compared to whey protein, cow's milk appears to be equally effective in stimulating muscle growth when taken after training.
A study in an October 2015 issue of Nutrients showed that ingesting 20 grams of whey protein and milk protein triggered muscle protein synthesis in middle-aged men after a workout. The effects were remarkably the same.
The researchers were surprised with the results because whey protein purportedly has a faster digestion rate and increased availability of leucine. Leucine is a particularly important amino acid for muscle stimulation and growth.
However, research published in Nutrients just a year later, in June 2016, found that Whey's protein ingestion induced the fastest onset of muscle protein synthesis. They found that milk protein had an intermediate effect, and casein was shown to have the slowest effect . All three were superior to soy protein when used after exercise.
Goat's milk contains proteins similar to those of cow's milk, such as whey and casein.
Yogurts
Among all the whey protein sources available for you to choose from, yogurt is one of the best. It also contains calcium, potassium, and probiotics to help with your intestinal health.
To make Greek yogurt, manufacturers filter out much of the whey, reducing the liquid content. You have about 15 grams of protein per cup, of which 80 percent is casein .
What Whey Protein Supplements Are There?
Whey's supplements, in the form of bars, protein powders and ready-to-drink shakes and protein waters, are some of the best sources of whey protein. Whey's protein powders come in different forms, each with a different type of processing. The type of serum you choose will depend on your specific needs and goals and will also depend on whether you have a lactose intolerance problem.
For a quick shake, simply mix protein powder with water, juice, or milk. Mix whey protein with different combinations of fruits, vegetables, and nut butters of your choice or with a little ice to create a tasty post-workout snack or meal replacement shake. Protein powder can also be mixed with oatmeal, baked in pancakes, or mixed in a tasty saucepan. Remember to opt for simple sugar-free flavors for that type of use.
Concentrated, isolated and hydrolyzed
When whey is processed, it is dehydrated and lactose, ash and some minerals are removed. Whey concentrate generally contains more biologically active components and protein, making it quite effective for athletes looking for muscle building and recovery.
Whey protein isolate is the purest form of whey available, but it is much more processed than concentrate. Almost all chunks of lactose and fat are removed, making it safe for those who are lactose intolerant. But, although the protein concentration of the whey protein isolate is high, much of the protein is not available because it has been denatured, which means that its structure has been destroyed and is less effective.
The hydrolyzed whey protein has been acid treated and heated at high temperatures to isolate the protein. This manufacturing process is said to make whey easier to absorb. The research, in a January 2017 issue of the Journal of the American College of Nutrition, found nearly identical results in muscle growth and recovery markers between hydrolyzed whey and whey concentrate. Hydrolyzed protein was found to increase fat loss better than concentrate.
Protein bars
Some protein bars contain whey, but not all. Read the ingredient list to find out the type of protein in your favorite bar. Many bars contain soy protein, and others may use a combination of plant-based protein.
