08 Feb

Complete and Thorough Guide to Whey Protein

What is Whey ?

Whey is the by-product of the cheese making process. It is what remains of the milk once the cheese and the casein is removed. It is the liquid that remains after the process. The liquid is turbid yellowish in colour and majority of it consists of water. The liquid contains a high and diverse amount of organic content.

The organic content composition and characteristic usually  varies according to the origin of the milk and the methods used to produce the cheese.

Lacoste is the major organic component that is present in whey followed by proteins, minerals, lactic acid and lipids.  There are also other minor components including citric acid, non-protein nitrogen compounds and B-complex vitamins.

Whey can made from milk of different animals, including cow, goat, sheep and buffalo, however, usually whey is made from cows milk due to the economical value attached to the production of it.

How much whey can be made from milk ?

From 100 litres of milk, around 12kg of cheese is produced and further 3kg of casein is produced. Which means around 87 litres is whey.

Whey generally represents a volume fraction of 90% in milk and is classified in two different types: sweet whey, resulting from rennet-coagulated cheese with a pH of at least 5.6 and acid whey, obtained from acid-coagulated cheese with a pH below 5.1.

History of whey

Hundreds of years ago, in Ancient Greece era, whey was claimed to be a cure for a lot of illnesses and it was used as a medicine and sometimes as a skin balm.

Before 1980s, whey and the by-product was used as pig food or was discarded into the landfills. However, after the 1980s, the dairy industry processed whey into a range of products including for medical use and more.   What also helped in using whey as a food source was the development of technology. With these developments, we saw separation technology used to obtain high quality whey. Separation technology included use of selective porous membranes that allows superior isolation and fractionation of whey components.

Development of digestion processes have been applied as important step to reduce the pollution problems that is caused by the deposition of this by-product through the use of enzymes and micro-organisms, which resulted in the production of commodities for other industries, such as monosaccharide and amino acids.

Whey Protein Complex and Biological Components

Whey proteins are globular molecules with a substantial content of a-helix motifs, in which the acidic/basic and hydrophobic/hydrophilic amino acids are distributed in a fairly balanced way along their polypeptide chains.

Amino Acid

As whey is made up of a number of different proteins which includes by b-lactoglobulin (b-Lg), a-lactalbumin (a-La), immunoglobulins (IGs), bovine serum albumin (BSA), lactoferrin (LF), and lac-toperoxidase (LP), together, these contain a full range of amino acids including the BCAAs, isoleucine and valine.

BCAAs are required for tissue growth and muscle repair. Leucine in particular play an important role in the translation-initiation of protein synthesis. Sulphur-containing amino acids, which are cysteine and methionine are also found in high amounts and concentrations in whey protein. These sulphur-containing amino-acids assist in enhanced immune function through intracellular conversion to glutathione.


Lactoperoxidase is the most abundant enzyme in whey and has been shown to have anti-bacterial effects across a range of species. Its effects are linked to its ability to reduce hydrogen peroxide, catalysing peroxidation of thiocyanate and certain halides (including iodine and bromium)1,8. Lactoperoxidase appears to have the qualities of a stable preservative as it is not inactivated during the pasteurisation process.


Whey protein is considered to be a fast absorption protein as the protein powder reaches the jejunum quickly after it enters the gastrointestinal tract. Once it is in the small intestine, whey undergoes slow hydrolysis that encourages greater absorption over the length of the small intestine.  This great and fast absorption of whey makes an ideal source of protein for individuals.

Clinical use

There are a number of studies being conducted where the use of whey protein with patients suffering from cancer, Hepatitis B, HIV, cardiovascular disease, osteoporosis and GI tract problems.

Some studies have shown that patients suffering from Hep B that took 12g of whey daily demonstrated improved liver function marks, decreased serum lipid peroxidase levels and increased IL-2 and NK activity,

12 Jan

How much protein do you need

When it comes to protein intake, it differs on how much protein every individual needs. The intake amount is dependent on your lifestyle and your goals. Below, we have put together a guide on how much protein you need per day to assist with you reaching your goals.

The reason you need protein is because it helps and assists in the development in all new tissues; repairs and strengthens muscles damaged by exercise; assists in defending the body infections and diseases; provides energy when your body in low on carbohydrate.

Amount of protein per day:

Low Intensity: Individuals that live an inactive lifestyle need 0.8 grams of protein per kg of body weight. Inactive adults would include individual that have a sedentary lifestyle and are not involved in much physical activities.

Moderate Intensity: Individuals that are involved in endurance type activity, which includes running distances, cycling and triathlons, need 1.2 – 1.4 grams of protein per kg of body weight.

High Intensity: Individuals that are involved in resistance or strength training exercise, which needs weight training, bodybuilding, HITT training, need around 1.7 – 1.8 grams of protein per kg of body weight.

As an example, if an individual weighed 70kg, they will need the following amounts of protein per day:

Inactive : 56 grams

Endurance training: 84 to 98 grams

Resistance training: 119 to 126 grams

Individuals who are involved in moderate to high intensity exercise have an increased need and requirement for protein intake due to the fact that they need the protein to help in assisting the muscle being repaired.

The protein can come from both plant and animal sources. However, protein which comes from animal sources usually contain all the essential amino acids required by the body.

02 Jan

Different Kinds Of Whey Protein Powder

So what is Whey protein? Let’s take a moment to answer that question as well as looking at the benefits of Whey protein. In addition, we will look at different kinds of popular Whey protein, including Whey Protein Concentrate, Whey Protein Casein, and Whey Protein Isolate.

What Is Whey Protein?

Whey Protein is a mix of protein that are isolated from the liquid material that is a byproduct of cheese which is called whey. It is among the best studied supplements on the market thanks in part to the fact that it has a very high nutrition value.

Individuals prefer to take Whey protein because it is a great source for good quality protein, it helps to promote muscle growth, it can help to lower blood sugar, it can help to treat Type-2 Diabetes, it can help to reduce inflammation, it can improve antioxidant defenses, and it can help fill you up without a lot of calories. Whey protein is best used as a supplement in addition to a healthy diet and can provide the energy you need for a workout as well as the raw building blocks that help your body recover afterwards.

What Is Whey Protein Concentrate?

Whey Protein Concentrate is one of the least expensive forms of Whey protein currently on the market. It typically comes in large drums for relatively cheap. A fantastic starting point for those beginning with dietary and exercise supplements, Whey Protein Concentrate will provide the protein you want without requiring a more serious investment in terms of the amount you are willing to spend. It is most often used during the day and is great for pre or post workout consumption. Be aware that many people have issues struggling to digest Whey Protein Concentrate, leading to things like stomach pains and excess gas.

What is Whey Protein Casein?

Whey Protein Casein is a popular choice thanks to its slow acting time released composition. It takes anywhere from 5 to 7 hours to fully break down, making it perfect to eat before you go to sleep. Whey Protein Casein is a popular option because it leads people to feeling full longer. It also has a high glutamine content which helps to improve your immune system as well as speed up the speed in which you recover after you workout. While Whey Protein Casein may provide a lot of benefits, expect it to cost you a lot more. In addition, some of the issues with digestion carry over from the Whey Protein Concentrate.

What Is Whey Protein Isolate?

Protein Isolate is a purer form of Whey Protein Concentrate. In Whey Protein Isolate, nearly everything is removed from the Whey except for the protein. Far better than Concentrate or Casein for metabolizing, the Whey Protein Isolate is the fastest way for your body to absorb proteins. It is also great for diets that have low carbohydrate restrictions as it has far less carbs than other forms of Whey. Great for pre and post workouts, whey proteins are the easiest for your body to digest. If you have a sensitivity to Whey, then consider getting Whey Protein Isolate. At the same time, prepare for it to be among the most expensive options out there for Whey Protein.

Alternatives To Those Listed Above & Approach To Taking Whey Protein

Interested in trying out other kinds of protein that are not Whey Protein Isolate, Whey Protein Casein, or Whey Protein Concentrate? Consider Hydrolysate protein, soy protein, milk protein isolate, or egg albumin. Each provide their own unique benefits and side effects and should be considered if you are having a challenging time digesting or affording the different kinds of Whey Protein discussed above.

When approaching Whey protein for the first time, take it slowly. Begin with the more basic forms of Whey protein to see if you have a reaction. If not, gradually step up the amount you are using until you get to your target. If you experience a sensitivity or require a specialized function, then go for one of the more specialized kinds of Whey Protein. In addition, remember that Whey protein is not a substitution for food, but a supplement to it. Only consider Whey protein when you have already established a relatively healthy diet.