Finding the right whey

BY LEIGH BLASHKI
THURSDAY, NOVEMBER 03, 2005

Protein nutrition has come a long way since Aussie Bodies became the first sports supplements company in the world to launch a Whey Protein Concentrate protein powder some 14 years ago.

Since then whey proteins have been almost universally hailed as the protein of choice and supplements have been dominated by whey proteins, some of which carry names that may be confusing, for bodybuilders, sports enthusiasts and other protein supplement users.

With wide-ranging benefits for bodybuilders, athletes, vegetarians, dieters, growing teenagers and the elderly, it's no wonder that companies worldwide are clamouring to win the hearts and minds of protein supplement consumers, often with fanciful spin rather than with any meaningful nutritional point of difference.

So let's cut through the spin and look at the facts, so you can make informed choices, based on sound nutritional science.

Whole cow's milk is comprised of sugars (lactose), fats, proteins, minerals, vitamins, enzymes and water. There are 2 main types of protein in cow's milk, accounting for little less than 4 percent of the total milk. About 80 percent of this protein is classed as casein proteins, while about 20 percent is classed as whey proteins. It is interesting to note that in human (mother's) milk this ratio is reversed with whey proteins accounting for about 80 percent of the total protein and casein proteins only about 20 percent. This high concentration has led many nutritionists to regard whey protein as the food nature intended us to develop, grow and thrive on.

The casein protein fractions are also know as "curds" (due to their propensity for curdling) and are primarily used in the manufacture of cheese and powdered casein ingredients.

The whey, which in the manufacturing of cheese was once regarded as a waste by-product, has been found, when concentrated into whey protein, to provide a number of functional benefits as well as having an important place in human nutrition.

Together, the suite of whey proteins found in whey protein concentrate (WPC) – serum albumin, lactalbumin, lactoglobulin, lactoferrin, lactoperoxidase, immunoglobulins and glycomacropeptides – provide our bodies with the most ideal balance of amino acids and poly-peptides for growth and repair, earning WPC a reputation as the most complete and wholesome protein available.

However in recent years nutritional science has also been concentrating on the special functional properties of the six whey protein fractions, with a number of exciting and positive findings. These "isolates" of whey protein, while not necessarily providing all the growth and repair benefits of intact WPC, are finding favour in the growing area of functional foods and nutraceuticals. However when all the isolates are added together to produce a balanced blend of the fractions, another form of complete whey protein is produced, known as whey protein isolate or WPI.

The question that then needs to be addressed is: which whey should you have?

However before looking at the respective merits of WPC and WPI, you need to be aware of the different methods of producing these powdered supplements.

WPC
There are two main production methods for WPC. One is through the concentration of the whey that remains after the natural curdling of milk to form cheese (known as cheese whey or sweet cheese whey) and the other involves separating the whey from the curds by the addition of various acids and/or salts to the milk, producing casein and caseinates as food ingredients, along with the whey.

To obtain a protein concentrate, the liquid whey is then passed through a series of very fine filters, which filter off much of the fat and lactose, leaving whey protein liquid, with its natural balance of the protein fractions and its high level of bio-available Calcium. This filtration method is known by a number of names, including: cold filtration, micro-filtration or ultra-filtration, all of which are essentially the same, safe, chemical-free process.

Once filtered, the liquid whey protein is spray dried at a low to moderate temperature to retain the protein functionality. The result is WPC powder.

While nutritionally there is minimal difference between WPC from cheese whey or acid/salt separated whey, the better taste and lower Sodium levels of WPC from cheese whey, makes it the preferred ingredient.

Hydrolysed whey protein is a niche variation of WPC, in which enzymes are added to the liquid whey protein prior to spray drying to hydrolyse (partly digest) the proteins in order to reduce their molecular size to aid absorption. While this ingredient has started to be used in cases of poor digestion and assimilation, there is no body of scientific evidence to support its use over regular WPC for general protein nutrition. Furthermore the high cost and poor taste profile make it an unattractive option.

WPI
As with WPC there are two main methods of producing WPI. However in this instance there is a substantial difference in nutritional quality between the two.

The first and preferred method is simply an extension of the filtration process used to product WPC. However even finer filters are used to firstly remove more of the fat and lactose and then to separate the various protein fractions, which each have different molecular sizes and filtered off by different sized filters. This technology is also known by the various names mentioned above for WPC cold filtering, but with finer grades of filters being used.

The other method of processing is known as ion exchange (sometimes referred to as ionised), and is rapidly losing popularity due to the growing number of people who have been made aware of the damage this process inflicts upon the protein, resulting in a poor quality ingredient. A full description of the process is quite lengthy, but in summary, the liquid whey is exposed to a series of electrical charges and acid/alkali shifts to precipitate the individual whey fractions, while leaving behind the fat and lactose. Unfortunately however this process also loses most of the Calcium and seriously denatures the proteins, reducing their bio-availability and efficacy.

Which whey is quicker?
During the early stages of post-exercise recovery, a rapid absorbing protein is essential to repair, preserve and promote growth of muscle tissue. Bodybuilders commonly opt for WPI as this has been found to absorb slightly more rapidly than WPC. Indeed, some bodybuilders single out WPI as the superior all-purpose protein.

But recovery continues well beyond the initial 30 minutes after training. Ultra-rapid absorption is not essential for quality protein nutrition round the clock, and may even result in protein wastage during your training downtime. It is also important to keep in mind that WPC can absorb faster than WPI depending on the liquid in the mix. For instance, adding milk, especially full cream milk, to WPI, will reduce the absorption rate, whereas WPC with water added is likely to result in faster uptake.

Ultimately every body is unique and makes different use of nutrients at different rates. Quality proteins such as WPC and WPI are well worth trialling and cycling to get a better sense of what works best for you.

Fortunately the choice between cold filtered WPC and cold filtered WPI is a choice between two great sources of protein, so you are likely to be well nourished by either. However the following is a list of features and benefits of cold filtered WPC and WPI respectively, to help you decide on the right whey to go.

WPC
• Perfect balance of the seven essential whey fractions
• High bio-active Calcium level
• Neutral taste that does not require much flavouring
• Low fat
• Low lactose
• 75-80% protein
• A whole food with its intrinsic natural balance of nutrients
• Easily digested and absorbed
• Good value for money

WPI
• Contains the seven essential whey fractions, closely approximating the natural balance
• Very low fat
• Very low lactose
• 85-92% protein
• dissolves easily
• rapidly digested and absorbed

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