Whey proteins under scrutiny: production processes, protein separation and their benefits

Although in our series of articles entitled Supplements Under the Spotlight we've covered a lot of things, we haven't gotten to whey protein yet. And yet, these are arguably the most well-known and used supplements of all. Well, that's exactly why we decided to remedy that.

So in our article today, you'll find the answers to everything you ever wanted to know about whey protein.

What is whey protein anyway?

If I had to characterize whey protein to a complete layman, I would probably say that it is a protein source derived from milk. And while the issue is a bit more complex, in essence, this definition would more than adequately describe it. If you put a litre of milk in front of you, you will find roughly 30g of protein in it - roughly 24g will be milk casein (not to mentionwhich, by the way, could be the next part of our series) and the remaining 6g will be whey protein.

You've probably heard that whey protein is produced as a by-product of product of the production of cheese and other dairy products. This is, of course, true, and before the development of appropriate processing techniques for this product, it was considered a waste substance. Thanks to these processes, about which we will talk more in the next sectionpart of this article, whey becomes an extremely high quality protein powderwhey, which has an excellent spectrum of amino acids, an enormously good biological value and an unrivalled content of protein microfractions (especially lactalbumin, immunoglobulins and glycomacropeptides).

What are the manufacturing processes of whey proteins?

As we discussed in the introduction, there are several different manufacturing processes that can be used to create a protein powder from liquid whey. And of course, there are huge differences between them. The cheaper processes often cause denaturation of the protein and therefore poor usability. But they are cheap, and that's why manufacturers use them. Let's take a look at the most well-known manufacturing processes in the next part of the article.

1. Whey drying

One of the earliest methods used to produce powder was drying. This process is quite simple - the whey is dried using high temperature, excess lactose and other unwanted ingredients are removed and the protein is ready.

The problem is that rarely are all the excess ingredients removed and, in addition, the heat will denature the protein and make it less usable. Drying whey is an outdated method and is hardly used nowadays.

2. Ion exchange

The second method of whey protein production is ion exchange. This is carried out on the basis of the electrical charges of the proteins, which are acted upon by two chemicals - sodium hydroxide (NaOH) and hydrochloric acid (HCl). The great advantage of this method is its low cost, for which manufacturers naturally use it, and its minimal lactose and fat content.

However, due to the action of the chemicals, there is a significant reduction (or even complete destruction) of some very important biologically active protein fractions, such as glycomacropeptides. The ion exchange process is still used by some companies, but from their personalmy personal experience and for the aforementioned reason of the absence of important components, I do not recommend it too much.

3. CFM (Cross Flow Microfiltration)

Finally, we come to the cross flow microfiltration process, i.e. CFM. This is a much more complex method than the previous two. In this case, the whey flows through crossed ceramic filters with permeable membranes. No elevated temperature, no chemistry.

The process is completely clean and harmless, preserving all the benefits ofuseful fractions and is also mineral-friendly. CFM protein, for example, contains the highest proportion of calcium and the absolute minimum of sodium. Although this was not the case in the past, this process is nowadays very widely used and I dare say that it is unrivalled in terms of the quality of the resulting product. So if you are thinking about buying whey protein, I definitely recommend the CFM method.

How are whey proteins separated?

No sooner have you understood what CFM means on your protein, for example, than we get to the other terms. Do you know what WPC, WPI, or WPH is? Because there is no such thing as whey protein. Based on the manufacturing process as well as the properties (whether it's taste, speed of digestion, or otherThese proteins are further subdivided into the three abbreviations mentioned above. And it is these that we should discuss in the next part of the article.

1. Whey protein concentrate (WPC)

WPC (Whey Protein Concentrate) is probably the most widely used type of protein on our market. It usually contains 60-80% protein, has a higher carbohydrate and fat content, but often also a very good amino acid spectrum (especially higher leucine content), a high vitamin and mineral content that is not damaged by harsh processes and a pleasant taste.

The advantage is the low price (compared to WPI and WPH), for which I would recommend the product especially to recreational exerciserswho want to replenish protein after training and maximize muscle growth, but do not have competitive ambitions.

2. Whey Protein Isolate (WPI)

The second option in which whey proteins are found is WPI (by analogy, Whey Protein Isolate). Isolates have a higher protein content (often between 80-90%), but at the expense of having a lower mineral and vitamin content for a change. The advantage is certainly the low lactose content (often recommended for people with intolerance) and the absolute purity of the product.

On the other hand, however, you have to reckon with a higher price and not so good taste. I would recommend this protein to more advanced athletes who are on a reduction diet or trying to maximize muscle building.

3. Whey Protein Hydrolysate (WPH)

The third and most advanced option is whey hydrolysate. WPH (sometimes referred to as HYDRO) is the imaginary pinnacle of whey protein supplementation. Essentially, it is an isolate that undergoes further processing to make it longerlonger protein chains to be cleaved to make the protein even more absorbable.

The advantage is therefore the extremely fast digestibility and the absolute purity of the product, the disadvantage is the high price and the distortion of the taste characteristics of the protein. Hydro is especially suitable for athletes in pre-competition diets, where it can increase insulin secretion even without consuming carbohydrates.

How and when to take whey protein?

Let's assume that you've already chosen a protein and now it's sitting at home and you don't know how and when to use it. Although the manufacturer always states the recommended gram weight per serving, most people don't know how many such servings to take per day.

In this case, your optimal protein intake is essential. Every body has different requirements for protein intake, and while some people do very well on just 1g of whiteprotein per 1kg of body weight, someone else will need up to 2.5g per 1kg of their weight to gain muscle mass. So to some extent you need to monitor your own body and adapt your diet and supplementation accordingly. In general, however, it can be said that protein can be used in the following cases:

1. After training

Probably the most important justification for whey protein is after training, for two main reasons:

• The first is to increase the secretion of insulin, which is a hormone that (very simply put) inhibits cortisol and therefore stops catabolic processes and starts anabolic reactions.
• The second reason is that, thanks to proteinogenic amino acids (the most potent being leucine) , it starts proteosynthesisin muscle fibres and again we get better regeneration and anabolic processes.

2. For breakfast

Personally, I like to enjoy protein for breakfast. The reason is simple, I'm not too hungry in the morning, and therefore, for example, half an avocado and a scoop of whey protein suits me best. This way I get plenty of good quality fats and easily absorbed protein without feeling full or having to force myself to eat in any way.

3. At any time during the day

By analogy, my breakfast experience can be transferred to any meal of the day that doesn't have the desired protein representation. But if you're used to having, say, chicken and rice for lunch, protein is completely unnecessary. It's only useful if you're eating a meal rich in carbs and fat but minimal protein (cereal with yogurt, for example).

What are the benefits of whey protein?

Whey protein has so many benefits that it could easily last an entire article. Thanks to the gentle processing of natural raw materials, you get a product that is far from just for building muscle mass.

1. Improving the functioning of the immune system

One of those things worth mentioning is just improving the functioning of the immune system. This is due to the content of bioactive fractions and specific amino acids (such as cysteine), thus the protein stimulates the production of glutathionea very important antioxidant that reduces oxidative stress.

2. Excellent spectrum of amino acids

The spectrum of amino acids is the factor that determines the quality or not of a protein. And just whey protein I have this spectrum absolutely ideal. Thanks to the gentle production methods, all important and the amino acids are in exactly the right proportions.

3. Improving cognitive function and lowering cortisol levels

Cortisol, sometimes also referred to as the stress hormone, is one of the biggest obstacles for anyone who wants to build muscle mass easily. The issue of lowering the levels of this hormone in relation to protein intake is a topic that is very complex and the opinions of experts vary widely. What is clear, however, is that with increased protein intake comes increased proteosynthesis and, thanks to the key serine and taurine content, it can really help in the fight against cortisol. Z scientific studies so far suggest that it can increase serotonin levels and thus improve cognitive function.

4. Other benefits

Of the other benefits, which probably don't need to be elaborated more, they are definitely worth mentioning:

• Improving depression (again, thanks to the aforementioned serotonin)
• Balancing blood glucose levels
• Prevention of hepatic steatosis
• Improvement of intestinal microflora
• Increasing IGF-1 levels

So what protein do we recommend?

If you've made it this far in our article today, you're probably wondering, what protein do we recommend? We answered that question in our comparison of the best whey proteins on the marketwhere you'll find the best representatives of this category. We've chosen them completely independently and we've personally tested the vast majority of them, so you can be 100% sure that we're completely objective.

And that's all there is to whey protein. If you have any questions about this very popular supplement, please contactfeel free to ask in the comments, we'd love to read them and answer them for you.

Previous parts:

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• Joint nutrition under the microscope: benefits, dosage and personal experience
• Glutamine under the microscope: proper dosage, effects and our experience
• BCAAs under the microscope: Benefits, proper dosage and side effects
• Creatine under the microscope: How it works in the body, its benefits and side effects
• Pre-workouts under the microscope: uses, active ingredients and negative effects
• Omega 3 under the microscope: Proper dosage and healthbenefits
• Magnesium under the microscope: Benefits, dosage and its best forms
• Vitamin D3: Benefits, proper dosage and best form
• EAAs under the microscope: proper dosage, effects and supplement reviews