Whey protein, a dietary supplement highly prized by athletes, raises a crucial question when it comes to adopting a paleo diet: is it compatible with the principles of this ancestral diet?
In this article, our team aims to give you all the information you need to situate whey in relation to the paleo diet - is it strictly speaking compatible with the latter? And also, is it part of the same "philosophy"?
We'll be providing clear recommendations, so that athletes concerned about their diet and performance can make an informed judgement on the matter, and integrate whey into their diet - if they so wish.
The paleo diet: principles and key foods
The paleo diet, inspired by the diet of prehistoric man, is based on simple but essential principles. It favors a diet rich in nutrients of "natural" origin, emphasizing fruits, vegetables, lean meats, nuts and seeds, while excluding dairy products, grains, legumes and processed foods.
This diet aims to mimic the eating habits of our Paleolithic ancestors, focusing on unprocessed, "natural" foods .
Description of the paleo diet: origins and principles
The paleo diet takes its name from the Paleolithic era, a time when agriculture did not yet exist, and when the human diet consisted mainly of what hunting, fishing and gathering could provide.
The principles of this diet are based on the idea that modern diseases, such as obesity and diabetes, are partly due to changes in our diet since the agricultural era. By adopting a Paleo diet, rich in proteins and low in carbohydrates, we aim to regain a more natural and healthy nutritional balance.
The first thing to know is that whey is a dairy product. So, in any case, whey does not strictly correspond to the criteria of this diet. Indeed, there are concerns about milk proteins, and this is one of the reasons why a paleo diet seeks to avoid them.
However, beyond the strict rules, the question arises as to whether a well-chosen whey can be in line with what a practitioner of the paleo diet is looking for.
At the heart of the latter is a particular conception of food: being in harmony with what you eat, understanding the origin and composition of food, and favoring natural, unprocessed products.
This dietary philosophy raises a major question concerning whey protein: is it in keeping with the spirit of the paleo diet?
The main concerns lie in its dairy origin and processed appearance, which at first glance seem at odds with the principles of the paleo diet.
So the question arises: despite its recognized benefits for athletes, can whey be integrated into a paleo diet? And, if so, how can you choose the right whey for your needs?
This is the question that the rest of this article will attempt to answer.
What is whey protein?
Whey protein, a dietary supplement in powder form, is extremely popular with athletes and those engaged in intensive physical activity.
Definition and origin of whey
Whey protein is derived from milk. It is obtained through a mechanical filtration process, without the use of chemical solvents, which separates the whey's protein components from the rest of the milk.
This process ensures a high concentration of protein, while considerably reducing the lactose, fat and carbohydrate content. Whey is particularly rich in essential amino acids, which are indispensable to the human body and cannot be synthesized naturally. The product is then spray-dried, without prior heating for the most efficient processes.
The importance of whey in sport
Whey protein plays an essential role in improving sporting performance. After training, muscles require specific nutrients for repair and growth(1).
Whey, with its rich protein and amino acid composition, provides these elements quickly and efficiently.
It is particularly appreciated for its ability to accelerate muscle recovery. The proteins and amino acids it contains help repair damaged muscle fibers, reducing recovery time and enabling athletes to resume training more quickly.
What's more, by stimulating protein synthesis in the muscles, whey promotes muscle mass gain(1)(which can be maximized by playing on many other variables), a crucial aspect for athletes seeking to improve their performance and physique.
However, although whey is obtained through mechanical rather than chemical filtration processes, its processed nature raises questions about its compatibility with the paleo diet, which favors a natural, unprocessed diet. The next section of our article will examine this question in detail, exploring whey's place within a paleo diet.
What's the difference with paleo products?
As we said earlier, whey is, by definition, not compatible with the paleo diet. The question is not whether it is compatible with the diet, but rather with the underlying philosophy and objectives of such a practice. Although whey is a milk derivative processed into powder, its manufacturing process and composition can theoretically be more or less aligned with the spirit of the paleo diet, provided the product is chosen wisely.
The transformation aspect
The paleo diet focuses on foods in their most natural state, such as fruits, vegetables, nuts and lean meats. Although you'll never find whey straight from the tree, it is nevertheless obtained by a mechanical filtration process, without the use of chemical solvents, to isolate the proteins. Its amino acid composition is even better than lean meat. The ratio of essential amino acids (EAA) and branched-chain amino acids (BCAA) / 100 g total amino acids is higher for whey than for a reference protein such as salmon, egg or chicken.
This process is similar to that used for products such as olive oil, which, although not available in its raw state in nature, is considered compatible with the paleo diet due to its purely mechanical transformation process.
What does whey contain that may be at odds with the paleo diet?
Whey has a significantly reduced (or even zero) lactose concentration thanks to its filtration processes, making it more digestible, even for those who are lactose-sensitive.
This characteristic also distances whey from the paleo principle of dairy avoidance, as it contains virtually no lactose, one of the main elements that make dairy products incompatible with it.
What's more, many wheys are associated with numerous additives, such as sweeteners, thickeners, texturizing agents... In this case, these wheys are absolutely not compatible with the paleo diet. However, some brands offer certified products free of additives and sweeteners, which may meet the desired requirements.
The protein powders offered by Protéalpes meet these additive-free criteria, and could be in line with the philosophical and nutritional principles of the paleo diet.
If this article has convinced you, you can even incorporate whey directly into your recipes to avoid cereals as much as possible, particularly in flour. For example, you can try your hand at making "paleo style bread" with whey and no grain products.
Conclusion
In conclusion, although whey is not technically compatible with the paleo diet due to its transformation process, it can nonetheless be used in the same spirit if chosen with care.
There are, of course, many other criteria. Opting for a locally produced whey, for example, offers additional advantages. Not only does it allow you to know where the products come from, but it also supports extensive, more environmentally-friendly agriculture, an aspect that fits in well with the paleo spirit.
So, by choosing wisely, it is possible to combine whey with the philosophy sought when choosing a paleo diet, without being in radical opposition to its fundamental principles.
