Protein is an indispensable nutrient you must consume every day for optimal health. Whatever your dietary or fitness goals, protein builds and maintains your muscle tissue, supports your immune system and synthesizes hormones and enzymes. You can incorporate protein into your diet through whole foods, protein supplements or a combination of the two. Whey protein powder provides protein to your diet either partially or wholly from the milk protein whey. However, seek the advice of a dietitian before adding whey protein powder, or any supplement, to your daily nutrition plan.
About Whey Protein Powders
Milk contains many proteins, grouped as either casein or whey. Whey proteins, comprising 20 percent of all the proteins in milk, consist of alpha-lactalbumin, beta-lactoglobulin, immunoglobulin and serum albumin. Whey protein powder supplements are available as a concentrate, isolate or hydrolysate. Whey concentrates include lactose in varying amounts, which adds energy-rich carbohydrates but may be unsuitable if you are lactose intolerant. Whey isolates contain no lactose and therefore have a higher protein content than concentrates. Whey protein hydrolysates are the costliest of the whey supplements, as they come in a partially degraded form for faster absorption by your digestive system.
Uses for Whey Protein
Adding whey protein powder to your diet may help you gain muscle mass. Whey proteins contain all the essential amino acids your body cannot manufacture and are therefore necessary in your diet. This high-quality protein gives your muscles the building blocks they require for growth when combined with an appropriate resistance-training program. Whey protein powder may also help you maintain muscle mass when your goal is to lose weight. During weight loss, calorie restriction forces your body to burn stored energy for fuel. This stored energy ideally comes from body fat, but if your dietary protein is too low, your body may turn to your muscle tissue both as a fuel source and as an amino acid source to meet its non-muscle protein needs.
Advantages of Whey
Including whey protein powder in your diet is easy and convenient. Whey protein powders are portable and require little preparation beyond mixing them into a shake. They also offer the versatility of incorporating them into yogurt, cereals or baked goods as an alternative to whey shakes or smoothies. Whey protein powder also makes it simple to track your daily protein intake. Additionally, whey protein is rich in the branched-chain amino acids that may help your muscle tissue recover quickly after an intense workout, according to the University of Illinois McKinley Health Center.
Other Considerations
On the downside, whey protein powder may be more expensive than including proteins from whole foods into your nutrition plan. Furthermore, whey proteins may lack essential nutrients found in other protein sources, such as iron in beef or calcium in milk. A diet relying on whey protein powder may also become boring over time if you prefer variety in your foods. Your personal preferences and specific fitness goals can help you decide if adding whey protein supplements to your meal plan is appropriate.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Jenny Mulligan - A longtime Seattle resident, Jenny Mulligan writes on health and fitness topics, with a special interest in science-based nutrition.
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