Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

Composition and forms of whey protein

Composition: Whey protein is a mixture of the following:

• Beta-lactoglobulin
• Alpha-lactalbumin
• Bovine serum albumin
• Immunoglobins.

There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):

• Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%
• Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein
• Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

Muscle building with whey protein

Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”²

Much better gains in strength are associated with whey isolate supplementation compared to casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass³ compared to supplementation with casein during an intense 10-week resistance-training program.”

Health benefits of whey protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

• Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized whey fraction (Prolibra, high in leucine, bioactive peptides and milk calcium) “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”⁴
• Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment⁵
• Lower cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)”⁶
• Asthma – whey protein could improve immune response in children with asthma. One study, published in theInternational Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response⁷
• Lowering blood pressure and reducing risk of cardiovascular disease – research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.

A study published in the journal Clinical and Investigative Medicine¹ found that whey protein helps reduce weight loss among HIV-positive patients.

Possible side effects

Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn’t generally cause any adverse events.

However, consuming severely high doses can cause:

• Stomach pains
• Cramps
• Reduced appetite
• Nausea
• Headache
• Fatigue.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.

This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.

Recent developments on whey protein from MNT news

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults

New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.

Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass

New research published in the March/April 2014 issue of the Journal of the American College of Nutrition shows whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

Thighs

Both exercises hit the thighs hard but in different ways. Because the deadlift requires such a deep bend at the hips, it is the single best glute and hamstring exercise. But it also recruits a lot of quadriceps activity. The squat, on the other hand, is considered by many, including eight-time Mr. Olympia Arnold Schwarzenegger, to be the single best quadriceps exercise. Because strict form requires the thighs to be parallel to the ground at the bottom of the movement, the squat hits the quadriceps very intensely. But a squat also works the hamstrings and glutes. This is part of the difficulty of fitting each lift into your routine. They are each exhausting for the thighs, and for the sake of your spine, you don’t want to perform either of them while exhausted.

Calves

Unlike the thighs, the calves are worked only by the squat. During a perfect deadlift, all the pressure should go through your heels. It is possible to lift the toes entirely from the ground. During a squat, however, the pressure is spread across the whole foot, which involves the calves in the exercise. Those with short calves, in fact, may need to perform squats on a squat block to keep the heels from rising off the ground as the calves flex. You’ll even see some powerlifters training squat in thick-heeled work boots!

There are a few things to consider and there isn’t one right answer for everyone. There are also different ways to maintain a ketogenic program which will depend on the individual. Going into the process blind can lead to frustration, but with the following guidelines and things to look out for, you will have a better idea of the right way to transition from carbs to fats and the benefits that come along with it.

How Do You Get into Ketosis?

Ketosis is all about eliminating your body’s dependence on carbs as an energy source. That means reducing your net carb intake typically to below 50g per day. Ketosis can be encouraged by both fasting and aerobic exercise below the lactate threshold. [1] This is because by restricting carbohydrate intake and depleting stored glucose (glycogen) through exercise, your body will seek to breakdown fats as an alternative energy source.

How you initiate ketosis will depend on things like your activity level, schedule, and lifestyle considerations. Consider your experience with nutrition and diet before looking into various methods. Some sample approaches include the following: [2]

Moderate Approach: This is a good choice for most people who want to try a keto diet. Skip one meal per day while reducing your net carb intake below 30g per day. Skipping a single meal, typically either breakfast or dinner will encourage your body to enter ketosis. One consequence of ketosis is reduced appetite, so although you might feel like this is a big step, you can compensate with larger portions for your other two meals until your body adjusts.

Soft approach: For some, jumping in right away can be tricky. If this is case for you then you can start by cutting your main carb culprits. These include your breads, pastas, and desserts while adding in smaller quantities of healthy fat food sources. Work on reducing your net carb intake below 80g per day and continue to work down to below 30g of net carbs per day.

Hardcore approach: Others find that if they are going to do something, they need to go all in. If this sounds like you, then one thing you can try is to fast for a day or two followed by restricting net carb intake to below 20 grams per day. You can use MCT or coconut oil to help. This is not recommended for the beginner or for those who have not had experience with various fasting methods.

What are net carbs?

Net Carbs(g) = Total Carbs(g) – Total Fiber(g)

Since your body does not digest fiber and fiber does not raise your blood sugar (thus doesn’t trigger insulin response), it does not contribute to your carb count when factoring into a ketogenic diet. So when taking into consideration your carb intake, make sure to subtract your fiber from total carbs in your meal.

Three Types of Ketogenic Diet
Ketosis is all about reducing your carbs until your body is running off fats for fuel. This is a great way to burn fat while providing mental clarity and energy throughout your day. But there are a few situations that might require modifying your approach to ketosis. Here are different ways to apply a ketogenic diet depending on your activity level:

1. Standard Ketogenic Diet (SKD)

This is the most common and simplest application of a ketogenic diet. Once you have achieved ketosis, you simply keep your net carb intake below the required amount (around 30-50g) to sustain it. Unless you are engaged in strenuous exercise, or are an athlete, this is likely the diet for you. The good part is that it’s also the easiest to follow.

2. Targeted Ketogenic Diet (TKD) [3]

An intermediate application of the ketogenic diet, this variant applies to individuals who undergo regular high intensity training. High fat diets are able to support low intensity exercise but can make it difficult to achieve the results you may be looking for during high intensity workouts. This is because your body relies on stored sugars (glycogen) for these intense bursts of energy.

TKD gets around this by incorporating a small intake of carbs around a workout. Because you will be looking for quick energy, it is best to consume these carbs relatively soon before your workout (recommendations range from an hour to 15 minutes prior). These carbs should also have a high glycemic index because you are looking for fast absorption.

The idea here is not to binge on carbs, but instead to provide your body with enough glycogen to draw on when achieving those high intensity workouts. By doing so, your body will deplete those stores and can return to its ketogenic state after your workout where you will retain the benefits of ketosis.

3. Cyclical Ketogenic Diet (CKD) [1]

This approach to ketosis should only be undertaken with prior experience with ketosis and high intensity activity demands. Like TKD, CKD adds carbs to your keto routine. However, instead of a small intake of carbs before your workout, you spend 5-6 days with a standard ketogenic diet followed by 1-2 days of a carb-intensive diet.

The idea here is that while ketosis depletes your glycogen stores your body will actually overcompensate when presented with carbs for energy and store more than it normally would. This provides plenty of energy to accomplish high intensity routines (particularly in the beginning of the week) while still maintaining the fat burning benefits of ketosis throughout the week. Unlike TKD where the idea is to absorb carbs quickly, for CKD it is better to choose carbs with a low glycemic index as your carb loading is more prolonged and will provide more glycogen when re-entering ketosis for the week.

These methods can almost be viewed as beginner, intermediate, and advanced applications of a ketogenic diet. If this is your first look into ketosis, the standard approach is definitely where you should start. If you already do your fair share of high intensity exercise, you might want to experiment with the targeted approach to see how it contributes to your routine. Only once you’ve tried both, and have significant high intensity activity demands as part of your routine, is it recommended to try the cyclical approach. All three methods have their place and can accommodate performance pitfalls you might encounter while applying your ketogenic diet.

Avoiding Common Mistakes. How to . . .

(i) Beat Keto Fog
Keto fog, sometimes referred to as keto-flu, happens when your body first adjusts to a ketogenic state. Especially if you have a very carb-intensive diet, your body might take time to adapt to ketosis. This is a temporary feeling and can be managed by helping your body receive the boost it needs during the transition.

One way to do this is with beta-hydroxybutyrate (BHB) salts. [4] BHB is one of the primary ketone bodies the body uses for energy while in ketosis. Providing your body with exogenous BHB salts will offer an easier energy source while your system adjusts to breaking down dietary fats and burning your stored fat for that energy.

Ketogenic diets can have a diuretic effect related to carbohydrate depletion so it is important to stay well hydrated to stave off any dehydration symptoms that may contribute to keto fog. One common remedy for symptoms includes consuming a good quality bone broth that offers nutrients, hydration, and sodium to replenish your system.

Note: Once you’ve felt like your body has adjusted, consider removing the BHB salts from your diet. Reliance on exogenous ketones will impair your body’s ability to break down its own fat stores which can get in the way of potential weight loss goals.

(ii) Maintain Adequate Micronutrients

Since ketogenic diets can be diuretic in nature they can also lead to a loss of electrolytes. Combined with a restriction in food variety, supplementing your transition–and even your keto diet in general–with a multivitamin along with electrolytes like calcium, potassium, and magnesium can ensure your body is receiving the micronutrients it needs to run smoothly. Careful planning with your keto diet can provide many of these nutrients over time but supplementing might provide a smoother transition. Make sure all supplement sources are sugar free so that they do not contribute to your carb intake.

Your success with ketosis will come down to finding the right way to transition from carbs to fats while accommodating your activity level with the best diet. Many reported downsides come from neglecting ways that can ease the process and provide the nutrients needed to sustain the transition and activity levels thereafter. By utilizing the right supplements and strategies around your workouts, you can forego the pitfalls of poorly executed ketogenic diets while reaping the benefits of fat loss, sustained energy, and mental clarity that a ketogenic diet can offer.

Sources
[1] http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm
[2] https://paleomagazine.com/how-to-start-ketogenic-diet
[3] https://www.ruled.me/targeted-ketogenic-diet-indepth-look/
[4] https://www.perfectketo.com/exogenous-ketones-supplement-ketones/