An excellent source of high protein, whey protein is the most commonly used supplement to elevate one’s fitness regime. We spoke to Kanchan Patwardhan, a dietitian and nutritionist based out of Mumbai with 27 years of experience who said that it is a miracle product for fat loss and maintaining good health. Is this hero ingredient worth all the hype or is it just another fitness fad? Patwardhan weighs in on the benefits, efficiency and uses of whey protein.
But first, what is whey protein?
Whey protein is “a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production,” according to Healthline. This is one of the better forms of protein derived from milk, as it is low in lactose content and high in nine essential amino acids and contents like beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins.
Whey protein can also be derived from plant-based foods like peas, rice and soy protein for those following a vegan diet.
Types of whey protein
Patwardhan characterises whey protein into three types: concentrate, isolate and hydrolysate or hydrolysed whey.
Whey protein concentrate has around 80 per cent protein content along with milk fat and is palatable due to its natural sugars. Hydrolysate protein is a pre-digested variant, which results in a spike in insulin levels.
Patwardhan considers whey protein isolate as the best among the three. She says, “It is the most popular form of protein as it is easily digestible, thanks to the peptides derived from it.”
What are the natural sources of whey protein?
Raw and whole foods such as eggs, oily fish and chicken are in general good sources of protein, claims the dietitian. Kefir, lean meats, Greek yoghurt and different varieties of cheese are also well-regarded as good sources of this nutrient.
For those following the vegan diet, Patwardhan says that pulses are known to be a good source of this nutrient. However, she explained that around 100 grams of cooked dal holds only four grams of protein which does not meet the dietary requirement. Other foods such as nuts, soy and chickpeas contain 22 to 25 per cent of protein.
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What is the dietary requirement for protein?
Patwardhan says that calculated supplementation of whey protein is necessary to avail its complete benefits. A healthy adult (both man and woman) requires one gram of protein per kilogramme of his or her body weight per day, she adds. Though this is a simple math generally applicable to everyone, it is important to adjust the dosage by consulting a nutritionist, keeping individual health concerns in mind.
She further stresses the importance of factors such as lactose intolerance and the daily activity of an individual that is to be considered while determining the dosage.
What is a whey protein powder?
According to Harvard Health, whey protein powder ingredients consist of protein extract from the casein derived from milk, vitamins, minerals and flavouring agents added to make it more palatable. It is suggested that you go through the full ingredient list with an expert first to decide which whey protein powder to use.
What are the benefits of whey protein?
According to the dietitian, the key benefit of whey protein, especially if it is in the isolate form, is that it is easily digestible without causing bloating of the stomach. Patwardhan said, “It is known to improve insulin resistance, fight obesity, show improved bone health and build collagen for healthy skin.”
Healthline states that protein provides the building blocks for muscle growth. Another report published by the National Library of Medicine in 2012 credits this miracle ingredient for increasing insulin levels by releasing the anabolic hormones.
A NIM study published in 1997 states whey protein is absorbed faster than any other type of protein.
Overall, whey protein in isolate form is considered best to obtain good muscle strength, lean body and fat loss, as confirmed by the study cited in the International Journal of Sports Nutrition and Exercise Metabolism.
Risks associated with whey protein supplements
While Healthline lists risks involved with an overdose of whey protein as “nausea, flatulence, pain and cramping”, Patwardhan says that unregulated and concentrated versions of this nutrient can cause kidney problems in the long run and digestion issues causing diarrhoea.
Having said that, the dietitian reiterates that it is generally safe to take whey protein powder after consulting an expert who determines the dosage accordingly. “The protein intake of an individual should be based on calculation. Health conditions like kidney problems or high creatine levels in the blood should be checked before the continued intake of this nutrient, “ states Patwardhan.
A word of caution
Mostly safe and easy on the stomach and palate, whey protein is one of the best options to lose fat, gain muscle strength and control triglycerides in blood, among other benefits. The dietitian concludes that individuals need to take necessary precautions while choosing a whey protein powder, considering their body weight, health conditions and if they are pregnant or lactating mothers. In such cases, they need to take a dietitian-approved powder, which is free of steroids and artificial flavouring. “Go for a branded product approved by your nutritionist,” she concludes.
Dietitian Kanchan Patwardhan has over 27 years of experience and is the founder and owner of Kanchan’s House of Health & Nutrition and Dr Nutree health products. She is also the recipient of the National Health Care Award.
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This story first appeared on Lifestyle Asia India
Frequently Asked Questions (FAQs)
Whey protein is mainly beneficial for muscle building and fat loss.
Protein intake is determined by a dietitian after analysing one’s weight, daily activity and health condition.
Yes, a whey protein supplement helps cut belly fat.
Whey protein supplementation, if taken early in the morning, makes one feel full and helps crush cravings. Taking this supplement post-workout will help in recovery and muscle building.
