Whey is a by-product of the cheese industry and is created when milk is separated into curds and whey. Curds are used to make cheese while, until relatively recently, whey was considered a waste product — although this was not always the case.
The ingestion of whey for health reasons is thought to have begun with the ancient Greeks and Hippocrates recommended it as a “serum” for enhancing health. The health benefits of whey were rediscovered in Switzerland in the 16th century when it was noticed that pigs fed with whey developed faster than those without. When human consumption also brought observable heath improvements, a trend of health resorts began attracting aristocrats from all over Europe.
Today, whey has a role to play in weight loss, sports nutrition, cardiovascular disease and perhaps even the treatment of cancer.
What’s in whey?
Whey contains a plethora of health-promoting constituents including beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, lactoferrin, immunoglobulins, lactoperoxidase enzymes, glycomacropeptides, lactose and minerals.
Whey is highly prized as a protein source as it contains all of the essential amino acids in an easily digested form. It contains large amounts of branched chain amino acids leucine, isoleucine and valine. It also contains the sulphur-laden amino acids cysteine and methionine which indirectly enhance immune function.
As the proteins in whey are quickly digested and assimilated into the body, it is sometimes referred to as a fast protein as opposed to casein (the main protein found in the curds), which is harder to digest and assimilate and hence known as a slow protein.
Whey for weight loss
Research has been very positive regarding the role whey protein plays in weight loss for obese and overweight people. In a study by Baer published this year in The Journal of Nutrition, a double-blind randomised trial found positive results for weight loss as well as reduction in waist circumference with consumption of whey protein. Overweight and obese participants consumed whey powder twice daily but did not change their diet in any other way. A comparison was also made between whey protein and soy protein with whey found to be superior in reduction of weight and waist circumference.
Interestingly, levels of the hormone ghrelin were found to be lower in those consuming whey protein. Ghrelin is known as the “hunger hormone” and works on the brain to increase appetite and also increase the appeal of high-calorie foods. This reduction in levels of ghrelin was flagged for further research as a possible mechanism of action by which whey protein may support weight loss.
Whey for muscles
Nutritional supplements are very popular among athletes and whey’s amino acid profile makes it an attractive choice to support muscle recovery and growth. Many studies have shown that supplementation with whey protein can enhance muscle growth in response to resistance training.
Some studies also suggest that whey protein may enhance recovery from heavy exercise and possibly decrease muscle damage and soreness. Interestingly, one study followed resistance-trained athletes during a 10-week training program and found that the timing of protein supplement ingestion did not alter results in strength, power or body composition.
The unique muscle-building properties of whey protein powder are also attracting attention in the area of cancer treatment. Maintenance of muscle mass is crucial for improving outcome and quality of life in cancer patients. One study compared a casein-based protein powder to a protein powder containing whey protein, casein and added leucine. The casein group was not found to gain any appreciable levels of muscle mass while the whey group made significant gains.
Whey for hearts
A promising area of study has highlighted a positive role for whey in cardiovascular health. ACE inhibitors are the main group of medications used for high blood pressure and can be associated with some unpleasant side-effects including cough, hypotension and fatigue.
Preliminary studies have shown whey protein has peptides that possess ACE-inhibitory activity, decrease blood pressure and improve vascular function. It is whey protein in particular which contains these peptides as the separation process releases these biologically active peptide fragments.
Studies to date have suggested that regular consumption is needed for whey to exert a beneficial effect on blood pressure and cardiovascular function, although even a single serve after a meal appears to lessen metabolic disturbances associated with cardiovascular dysfunction. A discussion paper published in the British Journal of Nutrition comments that cardiovascular events are most common early in the morning after waking and suggests that perhaps a serving of whey protein regularly at this high-risk time of day has the potential to lessen an individual’s likelihood of an adverse cardiovascular event.
Taking whey
If you are considering taking whey protein powder as a nutritional supplement, it’s worth knowing that there are three main forms: concentrate, isolate and hydrolysate.
* Concentrates contain a low level of fat and cholesterol but usually more carbohydrate in the form of lactose.
* Isolates are concentrated by ultra filtration to remove the fat and lactose and are 90 per cent protein by weight.
* Hydrolysates are manufactured to be easier to digest and are possibly less allergenic.
Taken as a nutritional supplement, whey is relatively harmless. For those with true milk allergy, whey may not be suitable although hydrolysed whey powder is often well tolerated even among these individuals.
Individuals on medication or with known medical conditions should consult their primary healthcare provider before taking whey therapeutically. Dosages used in clinical trials range from 30 to 90g per day for varying lengths of time. Seek professional advice for dosage levels specific to your requirements.
References available on request.
Kate Mirow is a naturopath, nutritionist, herbalist and homoeopath practising at Your Health in Manly, NSW. She specialises in fertility and weight loss while also seeing a myriad of other health conditions. T: 02 9977 7888
