Whey Protein : The Debate

It is hard to argue in our current age the idea that Whey protein is the most popular sports supplement. Since its inception in the early 90s the product has gone from strength to strength from a marketing perspective, and whey is usually the first supplement people consider using (with creatine coming a close second). But has whey protein earned its status as the best sports supplement, or it all just marketing propaganda and clever gimmickry? In this article we are going to explode the different version of whey protein available to the UK market, look at their potential benefits and side affects, and hopefully see some feedback on what our consumers believe in this respect.

Whey protein, at its core is cheese - derived from milk. You can dress it up any way you like, but all whey proteins derive from the separation process of curds from whey (whey being the liquid, curds being the solid). Up until recent years whey was thought of as a useless bi-product (as well as the nutrient protein, this raw version also contains fat, cholesterol and lactose), but that was until the sports supplement industry found a use/demand for it.

Whey protein comes in many different varieties, differentiated between because of their method of filtration/extraction. The basic three are Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI) and Hydrolyzed, though there are further categories within each of these.

Whey Protein Concentrate (WPC)
WPC is commonly considered as the cheapest whey protein available, and represents the lowest over all grade in terms of quality. In most cheap whey proteins we will see quality up to 80% protein, though some can be lower than this due to the lactose/cholesterol content. Due to the extra cholesterol this is also considered as the least healthy option in whey proteins, and my contribute to cholesterol related issues such as hardening of the arteries (though this may also assist in the production of anabolic hormones, which require 'sterols' for manufacture). This low BV (Biological Value) protein is sourced through high temperatures of heat extraction (which are thought to denature the quality of the product further), which is also the cheapest method of extracting whey. WPC is the most common form of whey protein available on the market and represents a high quantity in most blends.

It is common to see the use of WPC for two main reasons: 1, it is cheap to manufacture and present itself as the ideal product for those looking to minimise their sports supplements costs. 2, because of the lactose and fats WPC absorbs into the blood stream more slowly than more refined alternatives, meaning it offers a sustained protein source.

Though WPC is not the healthiest or purest form of protein it is common to see it in blended proteins (such as BSN Syntha 6 or Gaspari Myofusion). In this form it offers a slower time release blend mixed with faster releasing refined options. Those looking for a bargain may consider it for use but the more serious athlete may be best off looking at higher quality, and less denatured options.

Whey Protein Isolate (WPI)
WPI represents a higher quality protein to that found in WPC, and as a result costs more to manufacture. There are two main forms of Whey Protein Isolate; Ion Exchange, or Microfiltered.

Ion Exchange WPI has a higher protein content (up to 90%), has comes with lower quantities of lactose, fat and cholesterol. IE-WPI is derived by using an electrical charge to separate the constituent parts, whcih is a cheaper method to micro-filtration but does come with a few negative issues. The Ion Exchange Process greatly changes the pH of the whey, effectively destroying native fractions such as alpha lactalbumin, glycomacropeptides, immunoglobulins, and lactoferrin. In addition to this Beta-lactoglobulin globulin, which is know to cause allergies, can sustain the pH changes, and can become the most predominant native protein structure in ion-exchange whey.

MircoFiltered WPI is the least denatured of all whey proteins and represents a quality truest to natural form. The low-temperature manufacturing process helps to remove unwanted lactose and cholesterol, leading to a higher percentage of protein (90% and higher), leading to a good BV. It also retains its native ingredients, stimulating the production of glutathione and strengthening the immune system. In my opinion this represents the highest form of whey protein available, but does come at a cost and can be almost twice as expensive as WPC.

Each process for WPI results in a very high quality protein with limited/no lactose or cholesterols. This process also results in the body being able to absorb the protein content faster allowing for quick digestion and muscle development. This could be a negative point if looking for a slower releasing protein, though I would recommend searching information on Casein protein if this is a concern (discussed in another article).

Hydrolyzed Whey Protein (HWP)
Hydrolyzed protein is a form of whey which has been partially digested (through manufacture). This results in protein chains being of a smaller size leading to fast absorption and limited digestion issues. The positive side of Hydrolyzed whey is highlighted by the ease in which the human body can digest to proteins, as amino acids become more readily abundant. On the downside however HWP treated enzymatically, meaning its native proteins are partially or fully lost. In other words hydrolyzed whey can be denatured to a large degree, depending on the extend of pre-digestion. Though considered denatured in some respects, the speed at which this blend of whey can be absorbed could make it useful following a training session when the body is particularly protein starved.

Conclusion
In my opinion whey protein has both positive and negative affects. On the plus side it offers a fast absorbing protein source at a fair price (the alternative would be consume whole foods which come at a higher cost per serving). On the negative side, some cheaper option could result in digestion issues and loss of quality native ingredients (such as Alpha lactalbumin, Serum albumin - a precursor to glutathione - and Immunoglobulins) can lead to market confusion in quality issues.

I would love to see you thought and considerations on this topic also. The Whey protein debate is one that has surged on in recent years and you undoubtedly have your own views. If this is new information however I hope you have found it useful. So what do you think? Is whey protein good for you? Is it useful for the muscle gains touted by the marketing campaigns? Does it matter which variant of whey protein you use? I look forward to hearing your views.