All You Need To Know About Whey Protein Supplementation.
Okay, Let's be straightforward here!
Especially in Malaysia. Well, I would say in other parts of the world they know what whey proteins are made off! But over here in Malaysia, I have countless customer telling me they want whey protein because their friends or family member recommending it to them.
Yet whenever I ask them, do you know what whey protein is made from or why do you want to use whey protein supplementation?
Majority of them would tell me that they have no idea what whey protein is!
Some might even assume they are some magic supplement or chemical which made them grow massive muscle.
Even kids can use whey proteins without any side effect.
They are surely not steroid or magic pills!
Actually do you know that majority of baby milk formula is actually using whey protein hydrolyzed as an easy to digest protein source?
Now lets us get to understand what is whey protein and the type of whey protein which is available over the Malaysia market. While we are on it, we will also evaluate some of the main advantages you will experience by including whey protein powder in your diet so you can get the full picture of what whey protein supplement is all about and that they are not just for fitness junkie or bodybuilders.
Knowing The Type of Whey Protein Powder Supplement
From our practice of selling protein supplement in Malaysia retails, we encounter a number of customers from various background. Here is what we experience as a retail and wholesales protein retailer in Malaysia:
When most people think of whey protein powder, they instantly think of either muscle building or using it for cutting phase. After all, in order to produce more lean muscle mass in the body, protein is a must as your muscle basically builds out from proteins (Amino Acid).
The harsh fact is that if you neglect to get in all the protein you need for your muscle to rebuild the damaged muscle which is caused during a workout, you are absolutely not going to be successful to add on more muscle mass or muscle recovery benefits.
While you don't need hundreds of grams of protein a day like some people believe to develop muscle mass, you unquestionably do need to get in enough of protein intake to build muscle and to prevent muscle catabolic.
Something that often gets overlooked however is all the other benefits of whey protein powder supplementation has to offer.
Let's evaluate some of the main benefits to consume whey protein powder in your nutrition regime so you can get the full picture of what this whey protein supplement is all about.
Now we all know where proteins are made from milk!
Basically from the milk protein, when further look into the protein component, there is 2 type of protein in it. This protein from cow's milk would be called whey and casein (In the milk protein ratio, when you consume milk, it will be 20% whey and 80% casein).
When cheese is made, the whey is separated from the casein (the “curds”), and this happens naturally. But at that point of time, the whey which is separated is only in liquid form and previously before whey protein benefit is discovered and used, the whey protein liquid is practically thrown away (Now you know why it is cheaper to get whey in cheese manufacturing country such as in the USA and Europe).
The process continues by having liquid whey filtered away, creating whey protein which is then dried and ready to be used. The powder will contain a little fat and some carbohydrates (as lactose) as most of the fats and carbohydrates and fats would remain in the cheese and what left would be a lot of protein in the powder form.
So what are the type of whey protein out there and which type whey protein supplement does ProteinLab Malaysia bring to Malaysia retails for you?
There is basically four main variations of whey protein powder in the market currently in the world. This include :
1) whey protein concentrate
2) undenatured whey concentrate
3) hydrolyzed whey protein
4) whey protein isolates
Now we know that there is 4 type of whey protein. Some might argue that they are more or less the same.
Well, I don't totally disagree with that either. Because if it to be compared to another products, you can use the scenario of grass-fed cow and grain-fed cow meat. Is it the same? Yes and No.
There are a few different characters that will differ slightly in make-up, so choosing the right variety for your goals will be important.
Whey Protein Concentrate
Whey protein concentrate is the most common form of whey protein powder supplement which is available in the market shelf due to the low production cost. Whey protein concentrate contains a lot of the milk solids leftover from the process. This translate to more milk sugar still available in the whey concentrate along with many other ingredients which you don't need which slow down the digestion and absorption of the protein.
The drawback from whey protein concentrate would be it could cause more inflammation due to the milk sugar compared with whey isolate. However, inflammation is not a bad thing by itself, but due to our modern-day high sugar and omega 6 fatty acid diet which induces lots of inflammation, it might be wise to avoid inflammation-causing food. The fun part, however, is that whey concentrate powder is usually cheaper compared with whey isolates powder.
Moreover, the advantage of using whey protein concentrate would be that this whey protein concentrate is the least amount of processed whey. In the natural health realm, we know that our primary goal is a healthy body performing efficiently, even when we want to gain weight or bulk up. In this case, we understand that a more process product such as whey isolate or whey hydrolyzed undergo, the product is an inadequate product and that fats, enzymes, and other nutrients add to the protein’s benefits for overall well-being have been stripped off.
By filtering whey protein powder into a concentrated form, very little is damaged beyond what pasteurization already inflicts. (Depending on where you are located geographically, it may be possible to source whey protein concentrate that is not first pasteurized, and this would be your most ideal option.)
Whey protein usually contains around 80% protein and the remaining 20% of the whey concentrate powder contains carbohydrates and fats. The carbohydrates and fat numbers aren’t high, so it’s going to be fine for anyone on a bulking diet, lean bulk diet or even cutting phase. However do not really recommend it if you are on Keto diet and this small amount of carbs might add up with your other meals as well.
Some of the pure 100% Whey Protein Concentrate supplement which Proteinlab Malaysia retails carry are Viking whey and MucleRulz WheyRulz.
Undenatured Whey Concentrate
Undenatured Whey Concentrate claims to be the least process protein which is believed to have all the benefits of the whey protein concentrate intact. The reasoning behind this would undenatured whey concentrate is loaded with beta-lactoglobulin, alpha-lactalbumin, lactoferrin, and immunoglobulins – all of which can be rendered useless when the protein is denatured. These substances indeed can benefit you in some ways such as improving your immune function, cardiovascular health, response to exercise and even your hormonal levels.
However, this is also believed to be a marketing claim by a certain company without solid science evident proof. You can read more of the myth Undenatured Whey Concentrate produced in USA being debunk in the link here. It is near yo impossible to obtain this type of whey in USA, however, we are able to source it from European country just for you if this is the choice of whey you are looking for.
Some of the Undenatured Whey Concentrate protein powder supplement which Proteinlab Malaysia retails carry are Scitec Nutrition 100% Whey Protein Concentrate.
Hydrolyzed Whey Protein
Hydrolyzed whey protein can act as a double-edged sword. After being isolated, the whey protein is again filtered and processed with a water solution. However unlike the process of whey protein concentrate where they would prefer to filter out only the protein content, this time the goal is not to filter out the protein, but to break it down as a kind of pre-digestive process. With some amino acids already broken down, the resulting product is an incredibly (expensive) pure protein that is gentle on the digestive tract and very easy for the body to process.
Now you might think, this is a pure high protein content whey which is easy to digest. So this is an excellent selection other than the expensive price tag. The drawback is, however, whey protein hydrolyzed is also denatured and devoid of anything but the protein. There is not immune support or anything else besides just nutrient-free protein. Even it is pure whey protein, some of the protein might also be damaged and less effective due to the effect of heavy processing. We do not really recommend using whey hydrolyzed unless you are having a digestive issue even or your body is having hard time absorbing protein due to some medical reason.
Some of the hydrolyzed whey protein powder supplement which Proteinlab Malaysia retails carry are Optimum Nutrition Hydrowhey and Scitec Nutrition 100% Hydrolyzed Whey Protein.
Whey Protein Isolates
Whey Protein Isolates are processed to remove all the fat, cholesterol and lactose. So after the process, what left just pure whey protein powder. Whey Protein Isolates is usually at least 90 % protein and contains the greatest of protein concentration coming in at 90-95%, while the rest of the whey protein powders range from 25-89% total protein content. The reason why whey protein is used primarily by bodybuilder is due to the leucine content as they promote insulin spike. So a protein powder without cholesterol, carbohydrate, lactose and fats would mean that the higher the insulin spike and therefore the more protein your body would actually absorb.
Whey protein isolate also contains the lowest level of lactose, so anyone who is currently lactose intolerant will unquestionably benefit from this circumstance. It tends to be lowest in fat as well, so really one of the best well rounded proteins available for cutting and high protein requirement intake.
Some of the whey protein isolates powder supplement which Proteinlab Malaysia retails carry are MuscleRulz IsoRulz, Levro Iso and Scitec 100% Whey Isolates.
Now you have understand what type of whey protein powder supplement available in Malaysia market.
Below we would discuss more on what generally why do we want to use whey protein.
One advantage to including whey protein in your diet regularly is the support for a healthy immune system. Immunoglobulin is an antibody that is found in whey protein powder in concentrations of as much as 10-15%. Do you know in the 17th-19th centuries, Whey is became known as a remedy for ailments. Studies have shown that whey protein enhances glutathione (GSH) in various tissues which in turn maintains the muscle glutamine reservoir. GSH is the keystone of the body's cellular antioxidant defense system and regulates many aspects of immune function.
SUPPORT FOR HEART HEALTH
One of the key issues in supporting heart health is making sure that saturated fat intake is kept low and blood pressure remains under control.
In one study researchers had a group of 20 healthy adult males consume either a fermented milk supplement with added whey protein concentrate or a placebo for an eight week period.
After the eight week period elapsed they investigated the effects of the supplement on the levels of HDL, triglycerides, and systolic blood pressure and found that the subjects taking the whey protein supplement had higher levels of HDL (good cholesterol) and supported healthy triglyceride and systolic blood pressure levels already in healthy range.
BETTER WEIGHT CONTROL
Maintaining a healthy body weight and composition is a main priority of most people and by regularly including whey protein powder in the diet, it would be much easier to gain lean muscle mass while cut off all those unwanted body-fat.
Studies have demonstrated that calcium is a mineral that helps to influence the energy metabolism and positively promote a better body composition. In one study calcium fortified cereal was compared to calcium fortified cereal plus non-fat milk in terms of increasing weight and fat loss and it was seen that the addition of the milk substantially amplified the weight loss effects that were seen.
One point that should be noted is the researchers did make mention of the fact that while a higher dairy consumption can help support healthy body composition, in those who are already overweight simply adding more dairy to their diet will not have much of an effect; at that point, calorie reduction needs to come into play as well.
PROMOTE MUSCLES GROWTH
Muscle mass naturally declines with age. When this happened, basically it will lead to fat gain as muscle mass is your primary fat burning machine. However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet. To promote this, weight training with high protein food consumption or supplementation have been shown to be effecting in preventing the loss of muscle mass.
Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids which assist in spiking your insulin and drive the protein into the correct storage in your body (muscle). For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body
LENGTHEN LIFE SPAN
Whey protein has been proven to help reduce muscle waste. This is crucial because as we age, our bone mass tends to decay. Our digestive functioning also decreases. Whey protein helps combat both of these issues. By supplementing with whey protein, muscles recover better, while gaining mass and strength. This is also great for boosting energy levels!
So now you know the benefits of whey protein. We are going to answer a few frequently ask question for whey protein supplementation.
Whey Protein Isolate vs Concentrate: What's The Difference?
There are several nutritional differences between whey isolate and concentrate. These differences are caused by the processing methods.
When the liquid whey is collected as a by-product of cheese or yogurt production, it undergoes several processing steps to increase its protein content .
After a sufficient protein concentration is achieved, the liquid can be dried to form whey concentrate powder that consists of up to 80% protein by weight. The remaining 20% of the whey concentrate powder contains carbohydrates and fats.
If different processing steps are used to reduce the fat and carbohydrate content of whey, a whey isolate powder containing 90% or more protein by weight can be produced.
Overall, the processing steps used in the production of whey isolate result in higher protein content and lower fat and carbohydrate content per serving.
However, the types of amino acids found in both forms of whey are virtually identical, since they are derived from the same proteins.
The table below shows the key differences between a standard whey isolate and whey concentrate supplement per 100-calorie serving:
Up to 1 gram
Up to 3.5 grams
In addition to having lower total carbohydrate content, whey isolate also has lower lactose content. This means that it could be a better choice for those who are lactose intolerant.
Nevertheless, the amount of lactose in both forms of whey protein is likely to be low enough for those who are lactose intolerant to use in most cases.
In addition to their nutritional differences, there are cost differences between these two types of whey. Generally, whey isolate is more expensive than whey concentrate.
While this makes sense based on the higher purity of whey isolate, taking a larger quantity of whey concentrate can bring you the same dose of protein, often at a lower cost.
SUMMARY: The main difference between whey isolate and concentrate is that whey isolate undergoes more processing, which results in a higher protein content with less carbs, lactose and fat. Whey isolate is typically more expensive than whey concentrate.
Many studies support the beneficial effects of whey protein for active people .
One study in 192 exercising individuals found that taking whey protein supplements, including whey isolate or concentrate, led to improvements in lean mass and strength.
However, despite the minor differences in nutritional content, there is not strong evidence to suggest that whey isolate and concentrate have different effects in your body.
In regards to protein, one of the most important factors is your total daily intake. What’s more, it is often recommended that the majority of daily protein intake comes from high-quality sources such as dairy, eggs and poultry.
Both whey isolate and concentrate are high-quality proteins, and it is reasonable to expect that they will produce quire similar effects if an equivalent dose of protein is taken.
With that said, those who are limiting their fat, carbohydrate or lactose intake may prefer whey isolate since it is lower than whey concentrate in all three of these components. However, those who people a more wholesome food form would be more suitable to use whey protein concentrate instead.
It is also worth noting that many supplements contain a blend of proteins that includes both whey isolate and whey concentrate.
A few example of blended whey concentrate and isolate which is carried in Malaysia retails would be Scitec 100% Whey Protein Professional +ISO, Optimum Nutrition (ON) Gold Standard 100% Whey Protein, MAXLER 100% Golden Whey and many more
SUMMARY: Although research supports beneficial effects of whey protein for active individuals, there is not clear evidence for differences in the effects of whey isolate and whey concentrate.
Whey protein consists of several fast-digesting proteins and is a common ingredient in dietary supplements. Two common forms are whey isolate and whey concentrate.
Whey isolate undergoes different processing than whey concentrate, which results in the isolate containing more protein with less carbs and fat per serving.
However, these nutritional differences are small, and there is not strong support for different effects of these two types of whey protein.
Whey isolate may be a good choice for those who are carefully limiting their fat, carb or lactose intake, though this form of whey is typically more expensive.
Taking a slightly higher dose of whey concentrate can result in getting the same total amount of protein as you would get from a whey isolate product, often at a lower cost.
Regardless of which type you use, whey is a high-quality protein that can help you reach your daily protein intake goals.
As you can see, there are a number of benefits to using whey protein powder apart from it being a convenient way to meet your protein requirements. With all the different flavors and varieties available today that cross an entire price spectrum, it is one of the top supplements that you should be adding to your diet for overall health and well-being.