What is whey?
When we talk about whey we are actually referring
to a complex ingredient made up of protein, lactose,
fat and minerals. Protein is the best known component
of whey and is made up of many smaller protein subfractions
such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins
(IgGs), glycomacropeptides, bovine serum albumin (BSA)
and minor peptides such as lactoperoxidases, lysozyme
and lactoferrin. Each of the subfractions found in
whey has its own unique biological properties.
Up until quite recently, separating these subfractions
on a large scale was either impossible or prohibitively
expensive for anything but research purposes. Modern
filtering technology has improved dramatically in
the past decade, allowing companies to separate some
of the highly bioactive peptides -such as lactoferrin
and lactoperoxidase-from whey.
Some of these subfractions are only found in very
minute amounts in cow's milk, normally at less than
one percent. For example, although it is one of the
most promising subfractions for preventing various
diseases, improving immunity and overall health, lactoferrin
makes up approximately 0.5% or less of whey protein
derived from cow's milk (whereas human milk protein
will contain up to 15% lactoferrin). Over the past
few decades, whey protein powders have evolved several
generations from low protein concentrates to very
high protein isolates.
What's so great about whey?
Whey protein has become a staple supplement for most
bodybuilders and other athletes, and for good reason:
it's a great protein with a wide variety of benefits.
Whey has more recently caught on with the anti-aging/longevity-minded
groups also.
A growing number of studies has found whey may potentially
reduce cancer rates, combat HIV, improve immunity,
reduce stress and lower cortisol, increase brain serotonin
levels, improve liver function in those suffering
from certain forms of hepatitis, reduce blood pressure,
and improve performance, to name a few of its potential
medical- and sports-related applications. Whey also
has an exceptionally high biological value rating
and an exceptionally high Branch Chain Amino Acid
(BCAA) content.
One of whey's major effects is its apparent ability
to raise glutathione (GSH). The importance of GSH
for the proper function of the immune system cannot
be overstated. GSH is arguably the most important
water-soluble antioxidant found in the body.
The concentration of intracellular GSH is directly
related to lymphocyte's (an important arm of the immune
system) reactivity to a challenge, which suggests
intracellular GSH levels are one way to modulate immune
function. GSH is a tri-peptide made up of the amino
acids L-cysteine, L-glutamine and glycine. Of the
three, cysteine is the main source of the free sulfhydryl
group of GSH and is a limiting factor in the synthesis
of GSH (though the effects of whey on GSH is more
complicated than simply its cysteine content).
Because GSH is known to be essential to immunity,
oxidative stress, and general well being, and because
reduced levels of GSH are associated with a long list
of diseases, whey has a place in anyone's nutrition
program. Reduced GSH is also associated with over
training syndrome (OTS) in athletes, so whey may very
well have an application in preventing, or at least
mitigating, OTS. Pertaining directly to athletes,
some recent studies suggest whey may have direct effects
on performance and muscle mass, but this research
is preliminary at best. Some studies have found oxidative
stress contributes to muscular fatigue, so having
higher GSH levels may allow you to train longer and
harder, as some recent data suggests.
Different types of whey protein
Most of the confusion surrounding whey appears to
be in understanding the different types of whey: concentrates,
isolates, ion exchange, and others. In the following
sections, I will attempt to clear it all up for the
reader.
Whey Protein Concentrates:
First generation whey protein powders contain as
low as 30-40% protein and high amounts of lactose,
fat, and undenatured proteins. They are categorized
as a whey concentrate and are used mostly by the food
industry for baking and other uses. Modern concentrates
now contain as high as 70-80% protein with reduced
amounts of lactose. This is achieved through ultra-filtration
processing, which removes lactose, thus elevating
the concentration of protein and fat in the final
product. Although much maligned by companies who have
invested heavily in marketing isolates, a well made
concentrate is still a high quality source of whey
protein, though it will contain higher levels of lactose,
ash, and fat then an isolate.
The pros and cons of isolates, and the micro
filtered vs. ion exchange debate
Whey Protein Isolates (WPIs) generally contain as
much as 90-96% protein. Research has found that only
whey proteins in their natural undenatured state (i.e.
native conformational state) have biological activity.
Processing whey protein to remove the lactose, fats,
etc. without losing its biological activity takes
special care by the manufacturer. Maintaining the
natural undenatured state of the protein is essential
to its anti-cancer and immune-modulating activity.
The protein must be processed under low temperature
and/or low acid conditions as not to "denature"
the protein. WPIs contain >90% protein content
with minimal lactose and virtually no fat.
The advantage of a good WPI is that it contains more
protein and less fat, lactose, and ash than concentrates
on a gram-for-gram basis. However, it should be clear
to the reader by now that whey is far more complicated
than simple protein content, and protein content per
se is far from the most important factor when deciding
which whey to use. For example, ion exchange has the
apparent highest protein levels of any isolate.
Does that make it the best choice for an isolate?
No, but many companies still push it as the holy grail
of whey. Ion exchange is made by taking a concentrate
and running it through what is called an ion exchange
column to get an "ion exchange whey isolate."
Sounds pretty fancy, but there are serious drawbacks
to this method. As mentioned above, whey protein is
a complex protein made up of many sub fraction peptides
that have their own unique effects on health and immunity.
Some of these subfractions are only found in very
small amounts. In truth, the subfractions are really
what ultimately makes whey the unique protein it is.
Due to the nature of the ion exchange process, the
most valuable and health-promoting components are
selectively depleted. Though the protein content is
increased, many of the most important subfractions
are lost or greatly reduced. This makes ion exchange
isolates a poor choice for a true third-generation
whey protein supplement, though many companies still
use it as their isolate source due to the higher protein
content. Ion exchange isolates can be as high as 70%
or greater of the subfraction Beta-lactoglobulin,
(the least interesting and most allergenic subfraction
found in whey) with a loss of the more biologically
active and interesting subfractions. So, the pros
of an ion exchange whey is for those who simply want
the very highest protein contents per gram, but the
cons are that the higher protein content comes at
cost; a loss of many of the subfractions unique to
whey. Not an acceptable trade in my view, considering
the fact that the actual protein differences between
a micro filtered type isolate is minimal from that
of an ion exchange.
This segues us nicely into looking at the micro filtered
whey isolates. With the array of more recent processing
techniques used to make WPIs-or pull out various subfractions
-such as Cross Flow Micro filtration (CFM, ultra filtration
(UF), micro filtration (MF), reverse osmosis (RO),
dynamic membrane filtration (DMF), ion exchange chromatography,
(IEC), electro-ultrafiltration (EU), radial flow chromatography
(RFC) and nano filtration (NF), manufacturers can
now make some very high grade and unique whey proteins.
Perhaps the most familiar micro filtered isolate
to readers would be CFM. Although the term "cross
flow micro filtered" is something of a generic
term for several similar ways of processing whey,
The CFM processing method uses a low temperature micro
filtration technique that allows for the production
of very high protein contents (>90%), the retention
of important subfractions, extremely low fat and lactose
contents, with virtually no denatured proteins. CFM
is a natural, non-chemical process which employs high
tech ceramic filters, unlike ion exchange, which involves
the use of chemical reagents such as hydrochloric
acid and sodium hydroxide. CFM whey isolate also contains
high amounts of calcium and low amounts of sodium.
To sum this section up:
- The pros of ion exchange isolates are extremely
low fat and lactose levels, with the highest protein
levels (on a gram-for-gram basis). The con-which outweighs
the pros in my view-is the loss of important subfractions
in favor of higher amounts of Beta-Lac.
- The pros of well-made micro filtered isolates are
a high protein content (90% or above), low lactose
and fat levels, very low levels of denatured proteins,
and the retention of important subfractions in their
natural ratios. There really are no cons per se, unless
the person wants the additional compounds discussed
in the next section.
* = CFM is a trademark (hence the annoying trade
mark symbol next to whenever I write CFM) of Glanbia
Nutritionals, a large dairy company based in Ireland
with production in the US.
Continue to Part
2 >>
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About the Author - William D. Brink
Will Brink is a columnist, contributing consultant,
and writer for various health/fitness, medical, and
bodybuilding publications. His articles relating to
nutrition, supplements, weight loss, exercise and
medicine can be found in such publications as Lets
Live, Muscle Media 2000, MuscleMag International,
The Life Extension Magazine, Muscle n Fitness, Inside
Karate, Exercise For Men Only, Body International,
Power, Oxygen, Penthouse, Women? World and The Townsend
Letter For Doctors.
He is the author of Priming The Anabolic Environment
and Weight Loss Nutrients Revealed. He is the Consulting
Sports Nutrition Editor and a monthly columnist for
Physical magazine and an Editor at Large for Power
magazine. Will graduated from Harvard University with
a concentration in the natural sciences, and is a
consultant to major supplement, dairy, and pharmaceutical
companies.
He has been co author of several studies relating
to sports nutrition and health found in peer reviewed
academic journals, as well as having commentary published
in JAMA. He runs the highly popular web site BrinkZone.com
which is strategically positioned to fulfill the needs
and interests of people with diverse backgrounds and
knowledge. The BrinkZone site has a following with
many sports nutrition enthusiasts, athletes, fitness
professionals, scientists, medical doctors, nutritionists,
and interested lay people. William has been invited
to lecture on the benefits of weight training and
nutrition at conventions and symposiums around the
U.S. and Canada, and has appeared on numerous radio
and television programs.
William has worked with athletes ranging from professional
bodybuilders, golfers, fitness contestants, to police
and military personnel.
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