Why Whey is the Way to Go

Protein is one of the most important food components for the human body. If your diet is low in protein, you’re in big trouble, and if you’re a bodybuilder who is not taking in adequate amounts of protein, you’re doomed. Proteins have many unique properties and can be found in every tissue and cell of the body. They contain amino acids, which are essential for cellular growth and repair and the synthesis of DNA and RNA. These building blocks of protein provide the chemical backbone for a large number of enzymes and hormones as well.
     Although some of my physician and scientific colleagues still debate the amount of protein that an athlete should have in his or her diet, take it from me: If you are a bodybuilder, weight lifter or any serious, hard-training athlete for that matter, you need a lot of protein. But there is another important distinction to be made: the source of your protein.

They're Not All Alike
There are many protein supplements on the market. Most are egg- or milk-based, while others are made from soy, beef and even gelatin sources. Due to their ready availability and low price point, the majority of protein supplements over the years have been milk proteins.
     Raw milk is the starting point for the manufacture of a host of milk products. Although it contains a number of different proteins, milk contains two major proteins that are used in the dietary supplement industry: casein and whey.
     Casein is the principal protein in milk, and until fairly recently, the most commonly used milk-protein derivative. Food scientists add the enzyme rennin to milk to precipitate the casein. Casein has a biological value of 77, which means that your body will absorb 77% of the available protein.
     Whey protein is also derived from milk. (Remember the nursery rhyme about Miss Muffet and her curds and whey?) Amazingly, this byproduct of the cheese industry used to be discarded. In contrast to casein’s biological value of 77, the biological value of whey approaches 100. Hence, when compared to casein, whey easily wins. Whey protein is also rich in tissue-regenerating substances like branched-chain amino acids, cysteine, minerals and lactalbumin.
     The higher-quality whey-protein products use ion exchange and microfiltration to remove microbes and other impurities, allowing for a purer product. These filtration processes allow for the removal of most of the lactose in whey supplements, but scientists have yet to achieve a completely lactose-free product (something to keep in mind if you are lactose-intolerant). Whey commonly comes in powder form as a “concentrate” or “isolate.” The concentrate has up to about 80% whey, of which 6 to 8% is lactose. (The remaining 20% is moisture.) Whey isolate can be concentrated to as high as 93% purity with only 1 to 1.5% lactose.

Selecting whey isolates guarantees that heat processing has been minimized, while assuring that the product is safe.

Immune-Enhancing Properties
Whey protein has unique immune-enhancing attributes. In one study with rats, a whey-protein diet enhanced the liver and cardiac concentrations of the antioxidant glutathione (GSH). Cellular glutathione levels are diminished by strenuous physical activity. Suboptimal levels of cellular GSH have also been found to alter the structural and functional integrity of muscle. Whey protein is approximately 2.5% cysteine, which has been shown to increase intracellular GSH levels.
     Glutathione is also necessary for lymphocyte proliferation in the development of a vigorous immune response. The amino acid cystine (which is reduced to cysteine once it enters the cell) aids in the coordinated response of macrophages (special white blood cells) and lymphocytes. This response is regulated in part by cystine uptake in the macrophages and lymphocytes. In turn, this aids in decreasing the amount of oxidative damage that results from strenuous physical activity.
     By consuming whey, you help to avoid cellular GSH depletion. It is therefore conceivable that whey protein can also promote recovery and stave off overtraining syndrome in the high- performance athlete (something that bodybuilders and fitness enthusiasts slip into all too often).

Whey isolate can be concentrated to as high as 93% purity with only 1 to 1.5% lactose.

The Advantages of Whey-Protein Isolate
Whey-protein isolate is a superior form of whey protein because of its purity, high GSH content, increased bioavailability, solubility, relatively low lactose content and high concentration of branched-chain amino acids.
     The method of pasteurization also has an effect on protein availability. All proteins are sensitive to heat, and since pasteurizing involves heat, you should factor this in when you are selecting a whey product. The methods of protein processing that are legal in the United States include high-temperature, short-time pasteurization (in which milk is treated at 72 degrees Celsius for 15 seconds); low- temperature, long-duration (in which milk is treated at 62 degrees Celsius for 30 minutes); and ultrahigh temperature pasteurization (in which the milk is treated at approximately 77 degrees Celsius for a few seconds). The method known as cold-filtration pasteurization, which minimizes heat exposure, yields the most intact protein product. How-ever, cold filtration is illegal in the United States because it is believed that the bacterial pathogens may not be killed.
     Whey-protein isolate has the most science to back it. Whey-protein hydrolysate is sometimes found on the market, but don’t be fooled. Hydrolysate is an inferior protein due to the denaturation that occurs during excessive heating. The bottom line is this: As long as you go with a brand name you can trust, selecting whey isolate guarantees that the heat processing has been minimized, while assuring that the product is safe to consume.
     Perhaps the reason that other forms of whey still can be found on the market is pricing. Although isolates are superior to other forms, this superiority is unfortunately reflected in the price. Isolates can cost two or even three times more than concentrates and hydrolysates. Many companies combine these forms in their products, so you can get a blend of whey at a more affordable price. I have no objection to this and find it quite reasonable. However, during the precontest period and while you are ill or training heavily, you should use whey isolate if your wallet can handle it.
     As far as bioavailability and absorption are concerned, again my preference is for the isolate, followed by whey-protein concentrate and then by whey-protein peptides. Some whey protein isolates are more than 90% soluble and up to 98% bioavailable. This makes them a superior form of whey-protein supplementation.

Making the Best Choice
You need to keep abreast of the facts so you can make educated purchasing decisions. Considerable research supports the use of whey protein. It has been touted as the most powerful protein antioxidant because of its unique actions at the cellular level. Whey has also been shown to be a positive immunomodulator that can even increase the life span of animals. Perhaps most importantly for the athlete, whey protein has the highest biological value of any available protein.
     As the verified benefits of whey protein continue to grow, the popularity of this amazing supplement will continue to increase. So, as both a practicing physician and former bodybuilder, I believe that you should strongly consider adding whey to your supplement regimen in case you haven’t already done so. Pay attention to labels to ensure that you are getting a high-quality product, and try to get as much whey-protein isolate as possible. Its many proven benefits clearly make it the best type of whey for you.

Selected References: Giese, J “Proteins as ingredients: Types, functions and applications” Food Technology (1994) Oct: 50-60 Boza, JJ, Jimenez, J, Martinez, O et al “Nutritional value and antigenicity of two milk protein hydrolysates in rats and guinea pigs” Journal of Nutrition (1994) 124: 1978-1986 Bounous, G and Gold, P “The biological activity of undenatured dietary whey protein: Role of glutathione” Clinical and Investigative Medicine (1991) 14: 296-309 Bounous, G, Batist, G and Gold, P “Immunoenhancing property of dietary whey protein in mice: Role of glutathione” Clinical and Investigative Medicine (1989) 12: 154-161 Sastre, J, Asensi, M, Gasco, E et al “Exhaustive physical exercise causes oxidation of glutathione status in blood: Prevention by antioxidant administration” American Journal of Physiology (1992) 262: R992-R995 Batterman, W “Whey protein for athletes” Deutsch Milchwirtschaft (1986) 37: 1010-1012