What Is Whey Protein?

There was a time when protein powders and shakes were the domain of bodybuilders and meatheads looking to get jacked at the gym. Not anymore. Now everyone from busy parents to college students to your elderly relatives appreciates the ease and convenience of protein shakes. And when it comes to protein powders, whey protein is one of the favorites.

What’s so great about protein powders? Well, your body needs a certain amount of protein to function optimally. Protein is one of the three macronutrients found in food, along with carbohydrates and fat. Carbs and fat provide most of the energy your body needs, while protein’s main contribution is keeping your body strong and healthy. Among other things, protein is the primary building block of muscles, skin, organs, certain hormones, and vital parts of your immune system. 

Suffice it to say, it’s important to eat enough protein. While it’s totally possible to get all the protein you need from the animal and plant foods you eat, some people also benefit from boosting their protein intake with protein supplements like whey protein. 

Where Does Whey Protein Come From?

Whey protein powders are made from the liquid that’s left over when milk is made into cheese. Remember Little Miss Muffet sitting on her tuffet eating her curds and whey? The curds were the cheese, and the whey was the liquid they were swimming in.

When liquid whey is filtered and dehydrated, you’re left with powdered whey that’s a good source of protein. We can then turn that powder into whey protein-based supplements like Primal Kitchen’s Primal Fuel®.

You might say that whey protein is the ultimate manifestation of “waste not, want not.” Liquid whey that might otherwise be tossed away gets a new life as the base of your signature post-workout smoothie!

How Does Whey Protein Compare to Other Types of Protein Powders?

Head to the supplement aisle at your local store, and you’ll be confronted with an almost overwhelming array of protein powder options: whey, hemp, pea, soy, and various others. 

Whey protein is our top pick for a few reasons. First, it contains all nine essential amino acids—the ones the body can’t make itself, so they have to come from food or supplements. In particular, whey contains leucine, an amino acid that plays an important role in stimulating muscle growth, which is one reason whey protein has long been popular with bodybuilders.

Compared to other types of protein supplements, whey also ranks highly in terms of bioavailability and digestibility, as measured by BV (biological value) and DIAAS (Digestible Indispensable Amino Acid Score). Don’t worry, there won’t be a quiz! All you need to know is that whey is an excellent source of high-quality protein your body can readily use. 

Whey Versus Collagen: Which is Better?

Neither whey protein nor collagen peptides is inherently superior. They serve different purposes, so you might choose to include both in your nutritional supplement routine. Whey is a complete protein source that you can use to increase your total protein intake. Collagen is not considered a complete protein because it’s missing leucine. Take collagen if you want to harness its skin, hair, and nail benefits. 

Who Should Use Whey Protein?

You might be wondering if you should be adding a whey protein powder to your routine. If you’re already getting enough protein from whole animal and plant foods in your diet, there’s no need to add whey protein. However, there are a few reasons why you might want to.

For people who have a hard time getting enough protein from meals and snacks, shakes or smoothies made with protein powder can be an easy and convenient way to boost intake. The same goes for days when you’re too busy to prepare an elaborate meal. Having protein powder or baked goods made with whey protein on hand to grab can make life a lot easier. Whey protein is also a great way to give your body some protein immediately following exercise. 

All you need to add whey protein to the mix is a shaker bottle and some water, but we also love adding Primal Fuel Whey Protein Drink Mix to recipes like these:

• Peanut Butter Chocolate Chip Protein Cookies
• Protein Pancakes
• 4-Ingredient Milkshakes
• Chocolate Chip Protein Ice Cream
• Blueberry Muffin Smoothie

Not sure if you’re currently eating enough protein? Tracking your food intake for a few days using an app like Cronometer will give you a snapshot of your typical dietary pattern. If you’re falling short on protein, or any other nutritional benchmarks, you can start to make changes accordingly. Knowledge is power!

Can Everyone Use Whey Protein?

Not necessarily. If you have a milk allergy, you’re better off with a different type of protein powder. People with lactose intolerance can sometimes use products made with whey isolate since most of the lactose has been removed, but check with your doctor if you have any questions about whether it’s right for you. 

Because whey is a byproduct of cheese production, it’s also not considered vegan. Vegetarians or other plant-based eaters who include some dairy products should feel comfortable including whey protein. 

How to Choose a Whey Protein Supplement

When shopping for protein powder, check the ingredient list. There are three different whey formulations to choose from: 

• Whey protein concentrate is simply the filtered and dehydrated whey. It contains somewhere between 30-80% protein, in addition to fat and lactose (a sugar naturally occuring in dairy products). 
• Whey protein isolate has had some of the fat and lactose removed, so you get more protein per serving—up to 90% protein.
• In hydrolyzed whey or whey protein hydrolysate, the chains of amino acids that make up the protein have been broken down into smaller pieces, which makes it easier to digest.

Many protein powders on the market contain sugar or artificial sweeteners, artificial flavors, and other undesirable additives. Primal Fuel contains whey protein isolate, natural vanilla flavor or real cocoa powder (depending on which delicious flavor you select), and plant-based sweeteners. 

If you could use some help getting enough protein, or you’re simply looking for ways to make meal and snack time more convenient, give whey protein a try.