Whey protein is becoming increasingly popular – and not just among athletes or others looking to boost their sporting performance. This natural supplement is now making inroads into the supermarket trolleys of families and older people looking to add extra protein to their diets. If you want to try whey protein but feel overwhelmed by the many different products available on the shelves, this guide is for you. It gives you the lowdown on the various supplements you might come across so you can make the right decision about which protein option best matches your daily needs.
What is whey?
Whey is a naturally occurring protein formed during the cheese-making process that is low in fat and carbohydrate, and high in nutritional value. It contains all nine essential amino acids and can be dried into a powder for easy addition to meals as a supplement.
Whey protein supplements
Whey protein
Whey protein powders are among the most widely used protein supplements. Whey is one of the main proteins found in cow’s milk. Whey protein powders, such as concentrate, isolate, and hydrolysate, contain all nine essential amino acids, including leucine, in a form that is easily digested and rapidly absorbed. Whey protein is therefore considered a “fast” protein.
Whey protein powders are available in a range of flavours and integrate readily into recipes. The neutral-tasting variant is most commonly used for cooking, while sweetened variants such as vanilla can add flavour to desserts and baked goods.
Whey protein concentrate
Whey protein concentrate is a high-quality protein at around 80% protein, with the remainder consisting of carbohydrates (lactose) and fat. The lactose content makes it less suitable for individuals who are lactose intolerant or who limit lactose intake.
Whey protein isolate
Casein
Casein is also a milk-derived protein. It contains all essential amino acids but takes longer to digest. It is therefore considered a “slow” protein. Some users take a casein supplement before sleep to provide a slower release of protein during the night. This is thought to result in reduced protein breakdown during the overnight fast.
BCAA
BCAA (branched-chain amino acids) consist of three essential amino acids: leucine, isoleucine, and valine. The supplement is targeted at athletes and does not contain the full set of essential amino acids that whey protein provides. The combination is associated with recovery from fatigue and muscle soreness, with leucine playing a role in post-exercise muscle recovery and repair. Leucine is also present in regular whey protein supplements.
Non-whey-based protein supplements
Plant-based proteins
Demand for non-dairy protein supplements is increasing as veganism grows in popularity. Many plant proteins are incomplete as they do not contain all essential amino acids. Combining plant proteins in complementary patterns increases the biological value of the combined intake.
Protein bars
Protein bars are convenient on-the-go options and can contain up to 50% protein. Many bars, however, contain little protein and high levels of sugar and fat, closer in profile to confectionery than to a supplement. Ingredient lists should be checked to confirm the bar contains at least 10% high-quality protein such as whey, with sugar and fat at the lower end
Other supplements
Creatine
Creatine is not a protein, but it is often shelved alongside protein supplements in sports nutrition. It is a naturally occurring compound in the body, predominantly in muscle, that can support muscle energy production during heavy lifting and high-intensity exercise. Some whey protein powders include added creatine. Creatine cannot substitute for whey protein.
Why does the body need protein?
Protein is required for growth, repair, and maintenance of healthy tissue. All proteins contain amino acids, which are involved in many metabolic processes and organ functions. Higher-protein foods can also support satiety. Nine essential amino acids cannot be synthesised by the body and must come from the diet — whey protein contains all nine.