Whey protein is a highly prized nutritional supplement in the world of sport, particularly for its muscle-building and post-exercise recovery qualities.
This article aims to provide you with an in-depth understanding of whey, its composition, the different types available (concentrate, isolate, hydrolysed, native), as well as the nutritional information and ingredients it contains.
Our team's aim is to help athletes and consumers make the right choices when it comes to protein supplementation. To this end, we'll explain how whey is made and how to tell the difference between a "good" whey and a "bad" one.
What is whey protein? What is the manufacturing process?
Whey is a high-quality dietary supplement extracted from milk and composed mainly of proteins. It is particularly appreciated in the world of sports nutrition for its richness in essential amino acids and BCAAs, which are crucial for muscle growth and recovery.
It is obtained through a mechanical filtration process, which separates proteins from other milk components such as lipids and carbohydrates.
Producing whey does not, in itself, require the addition of additives. However, some brands do use them for industrial facilitation and preservation purposes, as well as to modify color, taste or texture. We'll talk more about this later in this article.
This filtration process ensures that the final product contains a high concentration of protein, with minimal levels of fat and carbohydrates, making whey ideal for those looking to increase their protein intake as part of a balanced diet.
After filtration, the whey is dried to form a fine powder. This powder is the end result of the manufacturing process and is ready for consumption. As it is, however, the taste will not be very pleasant, and the purer the isolate, the more complicated it will be to reconstitute in water (lots of foam). This is why it is often combined with flavoring or cocoa, to make it more pleasant to consume, or with other compounds (usually additives) to help solubilize it.
As a finished product, you can then ingest it mixed with water or milk in a shaker. But there's nothing to stop you incorporating it into your recipes.
Whey protein is therefore a practical and effective dietary supplement, offering a source of high-quality protein that is easily assimilated by the body and adapted to the needs of athletes and active people.
Whey and various additives
Whey protein may contain various additives, mainly sweeteners, thickeners and emulsifiers, whose impact on quality and nutritional value is important to understand.
In this section, we'll try to help you understand the importance of choosing a whey with no additives or sweeteners.
Sweeteners in whey
Sweeteners are frequently added to whey to improve its taste without increasing the sugar content. Sweeteners such as sucralose, acesulfame potassium, aspartame or steviol glycosides are common.
Consumers need to be aware that artificial sweeteners(1), although calorie-free, can have long-term health effects. Negative impacts on insulin metabolism, the brain's perception of sweet taste, and intestinal microbiota are just some of the reasons why intense sweeteners (artificial and/or ultra-processed) should not be consumed in high-recurrence comfort products such as whey.
Emulsifiers in whey
Emulsifiers, such as sunflower lecithin, are added to improve whey solubility, making it easier to mix with liquids and reducing foaming. Although lecithins are generally considered safe, they require solvents and other compounds for extraction, and may be derived from transgenic soybeans: it is therefore preferable to choose lecithin-free whey.
We recommend choosing wheys with short, clear ingredient lists. Consumers should pay close attention to labels to choose a product free of undesirable ingredients.
Whitening agents in whey
Some manufacturers use whitening agents to improve the visual appearance of whey. It is strongly advised to avoid these products, as bleaching agents can be a health concern. It's difficult to know whether raw whey has been treated with a whitening agent, as this will not be indicated on the label.
Choose a raw whey manufactured in France, which is very different from a whey in the form of a finished product manufactured in France.
Example: a company formulates its own products in France, but buys the raw whey from abroad (many production plants are in China). The products may be labelled "Made in France", but the raw material is definitely not French or even European.
This information can be very difficult, if not impossible, to find. Don't hesitate to approach brands directly, asking questions or even requesting certificates. Brands with nothing to hide should find the time to respond!
Choosing the best whey: quality criteria and buying advice
Selecting the ideal whey protein requires careful attention to several quality criteria to ensure that the product effectively meets your sports nutrition and bodybuilding needs.
Protein content is a crucial indicator of whey purity. A high-quality whey should have a high protein content, generally over 85% for an isolate, and slightly less for concentrates. This ensures that a maximum of milk lipids and carbohydrates (lactose) have been removed, which is essential for an optimal product.
But be careful! These data are actually associated with the raw whey used, and not with the nutritional values of the finished product, which you can find on thelabel. Depending on the secondary ingredients used, the protein concentration of the finished product may "drop" by dozens of %. However, this does not mean that the product is any less high quality than another which retains its very high protein values. This is typically the case with additive-free products, which, compared to those containing additives, will have bulky raw ingredients in their composition (vs. additives which are used in the order of mg), which will take up space and therefore lower this protein value. This is not a problem, but you'll simply have to adjust the intake volume to absorb the amount of protein actually needed, i.e. between 20 and 25g for a common size.
When choosing a whey protein, focus on the amount of protein provided per serving rather than the proportion per 100g. This will guarantee an effective intake for muscle growth and recovery after exercise.
The amino acid profile is also a determining factor. A whey naturally rich in BCAA (leucine, isoleucine, valine) effectively promotes protein synthesis and muscle recovery(2). The presence of all other amino acids (such as glutamic acid, which can yield glutamine through endogenous synthesis) is crucial for optimal BCAA utilization.
Product purity is another important aspect. An additive-free whey with a short, transparent ingredients list is often a sign of superior quality. This guarantees that you are consuming a whey concentrated in compounds of real nutritional interest, free from undesirable substances.
Another question is whether it's important to choose a locally-produced whey?
As we've seen, the origin and processing of the milk used to produce whey can also affect its quality. Opting for a locally-produced whey from a French dairy ensures satisfactory product traceability and the consumption of a high-quality whey.
Whey nutritional profile
The ideal nutritional profile of a whey depends on your specific goals.
Regardless of the protein content per 100g, a serving of whey should provide between 20 and 25g of protein to be truly effective for an athlete.
The carbohydrate content of whey varies according to its use. Theoretically, whey protein should always be supplemented with carbohydrates. A product with around ten grams of carbohydrates per intake is ideal for daily use, in bodybuilding for example.
For "no added sugar" products, it's a good idea to add a carbohydrate source to suit your taste, such as honey, maple syrup...
On the other hand, it's a good idea to increase carbohydrate intake, always in addition to protein intake, in a very intense post-exercise situation, during which the body has undergone severe glycogen depletion.
Finally, in some cases, when you want to maximize caloric intake alongside protein intake, it may be worth taking gainers rather than whey.
The latter, rich in calories and protein, are designed for those looking to build muscle mass. They combine protein with carbohydrates and sometimes fat, to provide a high energy dose.
Gainers are particularly useful for people who find it difficult to gain weight or for athletes who need a high calorie intake.
Like all dietary supplements, they should not replace a meal, and it is very important to consume them as part of a varied and balanced diet.
Tips for choosing the right whey for your needs
It's important to clearly define your objectives (increased muscle mass, weight loss, recovery) in order to choose the most appropriate type of whey. If you're lactose intolerant, opt for a whey isolate, which contains little or no lactose.
Choose wheys that have been tested and certified to comply with regulatory and doping standards(although they are absolutely not doping products).
Finally, assess the value for money by comparing prices according to grammage, any volume offers, protein content per dose and , above all, overall product quality.
By taking these different aspects into account, you can choose a whey that meets your nutritional and sporting needs, while guaranteeing healthy, effective consumption.
Native, concentrated, isolate and hydrolysed: what are the differences?
Whey protein comes in different forms, each with its own characteristics. It's important to understand these differences to choose the type of whey best suited to your needs and objectives.
Native whey
Native whey is produced directly from milk, using a filtration process similar to that of other forms of whey, but applied directly to the milk rather than the whey. Native whey was heavily marketed as the solution for obtaining "undenatured" proteins, as opposed to classic isolate whey, which was presented as a waste product of the cheese industry.
Even if, a few decades ago, whey was indeed an unusable compound in the cheese industry, it is in fact only the separated liquid part of casein, which has coagulated during the cheese-making process. Now that we know how to valorize this whey via ultrafiltration and microfiltration, it is no longer a "waste product" at all, but a co-product with very high added value, even more so than the cheese itself, when the initial milk is of high quality.
So-called "native" whey is totally linked to the cheese industry, since the filtered, unused fraction will also be used later for cheese production. It's only the moment of filtration that differs.
No scientific study has proven that the addition of rennet or lactic ferments (not active on whey proteins but on milk casein) has a negative impact on the whey proteins that will be separated from them.
On the other hand, whey proteins are very prone to denaturation, and to consider only the process of adding rennet or ferments on denaturation is derisory, since any subsequent treatment will have a much greater potential for denaturation (pasteurization, drying on heated air flow...).
In other words, to obtain the least denatured protein possible, we need to focus on the initial quality of the milk (production methods, yields...), whether or not the milk is heated (classic or gentle pasteurization), sterilization methods (microfiltration or pasteurization) and filtration and drying methods (preheating or not) rather than on the single aspect of "filtration on whole milk or whey".
No study has shown any positive impact of "native" whey compared with classic whey in terms of muscle protein synthesis and sports performance.
Whey concentrate
Whey concentrate (WPC) is very common. It is obtained by filtering whey, reducing the lactose and fat content while retaining a good proportion of the nutrients. With a protein content of around 70-80%, WPC is a balanced choice in terms of quality and price, appreciated for its taste and digestibility. Despite this, it can still contain significant amounts of lactose and fat.
Whey isolate
Whey Isolate (WPI) undergoes further membrane ultrafiltration, reducing lactose and fat content almost completely. With over 85% protein, WPI is ideal for those seeking to minimize their fat and carbohydrate intake, while maximizing their protein intake. It is also rapidly assimilated, promoting efficient post-workout recovery.
What's more, this whey may be especially suitable for people with lactose intolerance.
Hydrolyzed Whey
Hydrolyzed whey (WPH) is pre-digested with enzymes, further facilitating its rapid assimilation by the body.
Although WPH is often promoted for its rapid absorption, it' s important to note that its efficacy compared to other forms of whey is unproven, and that the "pre-digestion" stage involves the use of compounds that make it a processed product.
What's more, its price is generally higher, which is not justified in terms of its impact on performance.
