What is whey protein and do you need it?

Whey protein is derived from milk and is commonly used as a supplement to aid weight loss and muscle-building.  Its popularity stems from the fact that it contains all 9 essential amino acids and is thus considered a complete protein.

According to Medical News Today, there are 3 types of whey protein:

1. Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on its concentration levels. Lower-end concentrates usually have 30 percent protein while higher-end concentrates can go up to 90 percent.
2. Whey protein isolate – WPIs are derived when all the fat and lactose are removed from the concentrate. WPI is usually at least 90 percent protein.
3. Whey protein hydrolysate – WPH is a by-product of partial hydrolysis, a process that “pre-digest” the protein to allow absorption by the body.  As a result, WPH doesn’t require as much digestion as the other two forms of whey protein.

When and how much whey protein should you take?

For exercise recovery, experts recommend consuming protein within 45 to 60 minutes following a workout.  This is because your muscles are most responsive to the use of protein for repair and growth. Based on an article by Healthline, ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise.

For weight control, you will need to maintain a steady supply of protein throughout the day to keep you full.  According to NASM, you should aim for a daily intake of at least 1.6  grams of protein per kilogram of your weight.  For example, if you weigh 70kg, you will need at least 112 grams of protein per day.  Athletes and heavy exercisers who are aiming for weight loss can consume 2.2-3.4 grams of protein per kilogram.

If you are trying to build more lean muscle and/or lose weight, extra protein, coupled with resistance training, can help you achieve your goal faster.

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