Whey protein: no fat—and may fight cancer

Better Nutrition, Nov, 2003 by Edmund R. Burke

Whey protein, once thought to be a useless by-product of cheese production, has recently become one of the most popular protein supplements. This is due, in part, to the development of several methods for distilling whey into a high-quality powder that is fat- and lactose-free. Although it's the most expensive of the three protein powders (whey, casein and soy), whey has a number of advantages over other protein supplements.

One of the greatest benefits of whey protein is that it enhances glutathione production ... one of the body's natural antioxidants. Therefore, in addition to supplying protein, whey can help to protect against free-radical damage. Whey protein also has the highest levels of branched-chain amino acids (BCAAs), and it has been shown to boost the immune system. And because whey protein exits the stomach much faster than proteins such as casein, it can be absorbed more quickly into fire bloodstream through the intestines. This provides a substantial rise in blood amino acids in a short amount of time, which is important during exercise and recovery. Finally, whey protein dissolves easily in water, making it convenient for a protein drink when you're on the go.

Whey protein contains the highest concentration (about 25 percent) of BCAAs of any single protein source. This BGAA content is important because BCAAs are an integral part of muscle development and are the first amino acids sacrificed to provide energy during high-intensity exercise.

Whey-protein isolate contains quadra-peptides (short protein chains containing four amino acids), which have been shown to have pain-killing effects. This is another powerful functional property that may help decrease muscle soreness following intense weight training or aerobic exercise.

Due to its excellent amino-acid profile, solubility and digestibility, whey has a high biological value (BV). Basically, BV is a measure of how well a protein is used by the body.

One of the more interesting properties of whey protein is its reported ability to stimulate IGF'-1 (insulin-like growth factor 1) production. IGF-1 is structurally and functionally similar to insulin and enhances protein synthesis and increased muscle growth. Researchers have discovered that whey protein provides unique health benefits, such as fighting infections and perhaps even fighting cancer. Lastly, whey protein appears to play a direct role in bone growth. Studies show it may increase the level of bone proteins such as collagen and strengthen the bones.

Properly processed whey protein is the ideal protein for several reasons. Compared to casein, whey protein is digested more quickly, with better mixing characteristics and a general reputation for higher quality. It offers the highest content of BCAAs (more than 20 percent). This versatile protein can be used for baking, cooking, mixing shakes and so on. It is ideal for both hard-training athletes and sedentary people who want to supplement their diets with more protein. Because of its high BV, less is needed to accomplish tissue repair, growth and recovery. There are many excellent protein products on the market that contain only whey protein.

Reprinted from Optimal Muscle Performance and Recovery by Edmund R. Burke, PhD, by permission, Avery, a member of the Penguin Group (USA) Inc.