Whey protein has received a lot of negative reports in recent years. Today, we have a look at whey protein. Is it good for you? But first, what are proteins?
PROTEINS
Proteins are the building blocks of all the cells of our body. They build new cells and repair old ones. In fact, even our DNA is made of proteins arranged in a sequence forming a code. They also play an important role in helping synthesise hormones and help the immune system.
Proteins are made up of amino acids. There are 20 amino acids which our body requires, of which 9 are essential amino acids, meaning these essential amino acids cannot be synthesised by your body. So, you have to get it from your nutrition. Some common sources of protein we use in our everyday food are eggs, soya, chicken, red meats and fish.
DIETARY REQUIREMENTS
The recommended dietary protein intake is 0.8g per kilogramme body weight. However I recommend this as a bare minimum. And in a person training regularly, it should be much higher as he/she is breaking down muscle tissue at a much higher rate. Protein requirements also increase with age as with advancement in age there is an increase in muscle breakdown and we would like to by all means slow this process down.
The same also holds true for post menopausal women. If you notice, our regular nutrition is low in protein sources. We mostly consume carbohydrates in conjunction with fats. I believe this is due to the fast food culture we are inclined to.
Also, sources of proteins tend to be more expensive than sources of carbohydrates and fat. For example, chicken is more expensive than rice, fish is more expensive than beans. Yes, I have intentionally mentioned beans, because beans, dals and peanuts are not primary sources of protein.
WHEY PROTEIN
Coming to what is whey protein. Whey is the clear liquid left behind after separating curd. If you have noticed a fresh container of curd, you will find a colourless liquid floating on top. This is whey. Earlier, cheese makers used to just discard this liquid until its benefits were discovered. This liquid is dried to powder form that we know as whey protein in its raw form. It is further purified, excess carbohydrates and fats removed and flavoured. It is then packaged and sold in the containers we find at stores. It is safe to think of whey protein as a lower calorie milk powder.
TYPES OF WHEY PROTEIN
Whey protein is found in 3 main forms. Concentrate which is regular flavoured whey. Isolate which has a higher protein/carbohydrate ratio and hydrosylate which has almost no carbohydrates and fat. These three types of whey protein differ marginally in caloric content but vary greatly in price.
So, should you include whey protein in your nutrition? If you cannot hit your protein goals by all means. But remember, it is a supplement. It just adds to your daily nutrition.
SHOULD YOU WHEY?
I remember back in the day when I was young that people used to look at whey suspiciously. That was probably because most of the whey powder packages had a photograph of a buff bodybuilder and people automatically assumed that it contained some kind of steroids that would get you muscular. Whey on its own cannot get you muscular at all. Getting stronger is a byproduct of training.
Whey protein is safe for people of all ages. I recommend it especially for people who train and for older people who are at risk of muscle degeneration.
PRECAUTIONS
It should not be consumed by people having a pre-existing kidney disease. Whey protein does not cause kidney disease or harm you in anyway if you do not have any other pre-existing medical condition. Also, some people get bloated and have diarrhoea after consuming whey. This is more likely to be associated with lactose intolerance, in which case the person may opt for a more purified version as mentioned above.
You can also get protein powders from vegan sources if it interests you. Just be sure to pick your product from a trusted and reputable source.
