The Whey to Go for Athletes

Athletes should consume whey protein, particularly whey protein isolate, as it is an excellent protein source for muscle recovery.^1-3 Whey protein typically falls into two types: whey protein concentrate and whey protein isolate. Whey protein concentrate consists of protein (25-80 percent), lactose (4-8 percent) and fat (1-7 percent).⁴ This is the supplement form commonly found in health and nutrition stores.⁵ In contrast, whey protein isolate is the purest form of whey protein, containing anywhere from 90-95 percent protein, with virtually no lactose or fat.

The additional process of cross-flow micro-filtration removes the impurities, yielding 8 percent more denatured protein while excluding remaining fats.⁶ The next step of adding whey protein hydrolysate allows for rapid utilization and excellent absorption.⁷

What Is Whey Protein?

Whey proteins are high-quality proteins naturally found in cow's milk. Milk contains two major proteins: casein and whey. The latter comprises about 20 percent of the total milk protein, which is more soluble than casein and has a higher protein quality rating.^8-9 Whey is also a rich source of branched-chain amino acids, leucine, isoleucine and valine. Whey protein contains all of the essential and non-essential amino acids needed by the body; it is a complete protein.¹⁰

Which Whey?

The process of creating whey protein starts as cheese making. All milk should be from organic, grass-fed cows (high in omega-3 to omega-6 fatty acid ratio).¹¹ Corn-fed cows produce high amounts of omega-6 fatty acids, which are inflammatory. Unfortunately for most of the nutritional supplement industry, corn-fed cows are the source of whey protein. Beware! This is the reason I only recommend third-party certified companies that validate this grass-fed process.^12-13

Whey Protein for Sports Nutrition

The amino acid profile of whey protein is almost identical to that of skeletal muscle.¹⁴ Its high concentration of branched-chain amino acids (BCAAs) help to maintain and repair lean muscle tissue following exercise and prevent muscle breakdown. These BCAAs help to prevent fatigue during intense, long-duration sports events. Leucine, which is found in abundance in whey protein, helps to stimulate protein synthesis and maintain a positive nitrogen balance to enhance muscle repair and recovery.^15-18

Whey protein can be effective when combined appropriately with exercise. Whey protein consumption post-workout may be one of the most beneficial things one can do to maximize lean body mass.^19-20 It is low-glycemic, but insulinogenic at the same time.^21-22 This creates a unique opportunity for muscle growth without fat gain, especially in a post-workout setting.

The addition of an appropriate amount of carbohydrate with whey is beneficial in terms of muscle gains. In studies analyzing post-workout intake of protein alone, carbohydrates alone or a combination of both, protein and carbohydrates together generated the greatest insulin response. This enhances muscle glycogen synthesis, glucose uptake and protein synthesis.^23-24

Whey Post-Workout Ratios

Research indicates consumption of 20 grams of whey protein is ideal post-workout:²⁵

• For a power workout (e.g., weight-lifting), the appropriate ratio is 2:1 carbs to protein.
• For a team sport (e.g., lacrosse) the appropriate ratio is 3:1 carbs to protein.
• For an endurance workout (e.g., cross-country distance running), the appropriate ratio is 4:1 carbs to protein.^26-27

The optimal window of opportunity for absorption of all the carbs/protein is within 30 minutes of completing an athletic endeavor completion.²⁸

Additional Benefits of Whey

Whey protein provides an excellent source of cysteine, enhancing glutathione status, which optimizes immune function. Additionally, it aids in recovery from eccentric exercise.²⁹

Take-Home Points

Whey protein provides an excellent source for muscle recovery from athletic activity. This occurs as a result of whey protein yielding high levels of branched-chain amino acids (BCAAs) and aiding in protein synthesis. The purest form is whey protein isolate from organic grass-fed cows (third-party certified). The consumption of proper ratios of whey protein and carbohydrates remains critical to ensure muscle recovery and performance. It's the whey to go for athletes.

References

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