What is whey?

Whey, also known as whey protein, is the protein found in whey, the watery part of milk that separates from the curds during cheese-making. It is widely used as a protein supplement by athletes.

Whey's high protein content provides substantial quantities ofessential amino acids. There are 9 essential amino acids required for the body to function properly. The best known are tryptophan, isoleucine, lysine, methionine, threonine, valine, leucine, phenylalanine and histidine.

Name	Main role
Tryptophan	Precursor of serotonin (mood, sleep)
Isoleucine	Muscle energy, recovery
Leucine	Muscle synthesis (key to anabolism)
Valine	Muscle energy, tissue regeneration
Lysine	Tissue growth, calcium absorption
Methionine	Detoxification, healthy hair and nails
Threonine	Immune support, tissue elasticity
Phenylalanine	Precursor of dopamine and adrenaline
Histidine	Growth, tissue repair, histamine production

What is whey used for?

That's right, why take whey? Isn't our diet high enough in protein as it is?

Whey is a supplementary source of protein and can improve the macro-nutrient content of the diet, as well as having effects on the immune system. We'll come back to its benefits in the next section.

For the moment, remember that people commonly use whey protein to achieve a diet more relevant to their lifestyle or sporting goals. Most often, the ultimate goal is to improve performance and enhance muscle recovery. Others consume whey protein for mass gain or lean bodybuilding purposes, adapting their training accordingly.

Objective	Whey type / consumption	Desired effect
Weight gain	Whey gainer (rich in carbohydrates and calories)	Increase total energy intake
Dry / weight loss	Whey isolate with no added sugar (low in sugar and fat)	Maintain muscle mass while cutting calories
Muscle recovery	Whey isolate post-workout	Repair fibers and optimize protein synthesis
Maintenance or food supplement	Whey isolate (standard)	Cover daily protein requirements

Who should take whey?

Bear in mind that if your protein intake is already high, adding whey protein to your current intake may be totally unnecessary. In fact, most people can get enough protein from a healthy and varied diet.

However, if you find it difficult to meet your daily protein requirements due to a health problem or intensive sports training, ask your doctor if whey could be useful for you. See the following articles for help:

• Which whey should you choose for running?
• How do you choose your whey when you're a beginner?
• Which whey is right for top-level athletes?

As far as quantities are concerned, it is advisable to follow the serving instructions on the packaging. Finally, top-level athletes should be particularly vigilant about the risks of doping induced by taking protein powder, and choose, among others, products made in France and validated by AFNOR.

What are the real benefits of whey?

Research into the use of whey proteins for specific conditions and activities shows several advantages.

Depending on your condition and your goals, you won't select the same type of whey. However, changing your diet always has an impact on your health, so it's always advisable to choose a whey without additives or sweeteners.

Muscle recovery

First of all, whey protein could help speed up muscle recovery after intense exercise. This is the best-known effect and the main reason why athletes take protein supplements.

Weight gain

The right type of whey (gainer) can help weight gain in people who have difficulty gaining and keeping weight, such as the elderly or people with HIV/AIDS. Taking whey won't make you fat, but it can facilitate healthy metabolic function.

Weight loss and dryness

But in other cases, whether purely for aesthetic reasons, or when training for a competition, athletes can capitalize on the appetite-suppressant effect of protein. This makes it easier for them to achieve their slimming objectives and help them lose weight.

In this case, athletes will tend to opt for a sugar-free whey to reduce their calorie intake as much as possible.

Healing

Thanks to their essential amino acid content, whey has been shown to be beneficial for wound healing. This is particularly useful for people recovering from burns and those with chronic wounds.

Finally, hydrolyzed formulas contain proteins that have been broken down into smaller particles than those contained in cow's milk and soy-based formulas. Research shows that infants fed a hydrolyzed form of whey protein are less likely to develop atopic dermatitis (eczema) than infants fed a standard formula.

How do I take whey?

Whey - usually in powder form - can be added to liquids(milk and water) or soft foods, such as applesauce, or blended with ice and fresh fruit to make a smoothie.

Full details are in our article on how to take whey, but it's often taken in a shaker. You can use a bottle of water and crushed ice to mix it if you don't have one. You know who can take it, how to take it and why, but you don't necessarily know when to take whey.

Overall, the sooner you can increase your protein intake after your workout, the better. In general, you havea two-hour window called the anabolic window after training to consume a protein and carbohydrate meal and recharge your body.

Should whey be taken with milk or water?

There are no hard and fast rules. If you're overweight, take whey protein with water. If you're underweight, take it with milk, and if you're slim and fit, the choice is yours: take it with water or with milk. If you need to, read our article on whey that foams when shaken.

Objective	Recommended fluid	Why
Weight loss	Water	Less calories
Weight gain	Milk	Additional energy intake
Maintenance	Milk or water	According to taste and tolerance

How is whey made?

When discovering the world of dietary supplements, one subject that comes up regularly is that of side effects. So is whey dangerous for your health?

Remember that when taken correctly and without chemical additives, wheys are safe and can help you build muscle and strength, lose weight, reduce your appetite and boost your metabolism.

That said, it's always worth looking at how it's made, to understand that whey is simply a product derived from filtered milk.

In fact, the start of the whey or casein production process is the same as that for cheese. Once the milk has passed quality tests, enzymes are added to separate the curds from the liquid whey.

The liquid whey is then pasteurized and the protein concentrated and isolated. The two main methods for achieving this are membrane filtration and ion exchange technology.

Method	Principle	Benefits	Disadvantages
Membrane filtration	Cold separation through porous membranes	Very low lactose and fat content Preserves sensitive peptides and micronutrients Preserves natural protein structure	Slightly lower protein purity, therefore possible traces of lactose/minerals
Ion exchange	Electric charge insulation in an exchange column	Pure, highly concentrated protein Virtually lactose- and fat-free	May degrade or lose certain peptides and bioactive micronutrients (specific nutritional loss) Possible loss of certain natural flavors

Membrane filtration is a cold separation process using porous membranes. Thanks to their different pore sizes, membranes are capable of eliminating bacteria, degreasing whey by preventing (larger) lipids from passing through the membrane, allowing carbohydrates and minerals to pass through, and retaining whey proteins.

Ion exchange is a process for selectively isolating specific protein components.Raw whey is sent through a column which collects the proteins and separates them according to differences in their net charge. The remainder (lactose and minerals) is washed out and transformed into another ingredient.

To find out more about how whey is made, here's an article entitled "Is our whey organic?" which looks at the manufacturing process and what goes into it.

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