Protein Powder Primer

Whey Protein Concentrate: The lowest grade. Think of it like crude oil.



That is pretty ingnorant.

 

Will Brink is one of the smartest nutrition guys on the planet. This will explain it better for everyone here.







By: Will Brink

If there is one thing that continues to perplex me, it is the disparity between how popular whey protein is (thanks in large part to yours truly) and how much confusion there is regarding this immensely popular supplement. Why are people so confused about whey? I have to conclude that it's part deceptive advertising by some unscrupulous supplement companies, poorly researched articles put out by self proclaimed "guru" types, and the fact that whey is indeed a complicated protein.

In this article I will endeavor to clear it all up once and for all... lift the vale of secrecy, strip away the myths, and shatter the hyperbole surrounding this ultra popular supplement. By the time you are through reading this article, you will know all that is needed to know regarding the differences in whey, such a concentrates vs. isolates, micro filtered vs. ion exchange, and many other answers to questions that seem to persist no matter how hard wise guy writers like me have tried to dispense with all the myths and misinformation/disinformation surrounding whey.

Read this article carefully, put it to memory, and you will be the resident whey expert in the gym and amaze your friends at the next cookout if whey becomes a topic of discussion (man, people go to some boring cookouts!).

What Is Whey?

When we talk about whey we are actually referring to a complex protein 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 sub fractions 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 from whey, such as lactoferrin and lactoperoxidase.

Some of these sub fractions are only found in very minute amounts in cow's milk, normally at less than one percent. For example, though one of the most promising subfractions for preventing various diseases, improving immunity and over all health, lactoferrin makes up approximately 0.5% or less of whey protein derived from cow milk (where as human milk will contain up to 15% lactoferrin). Over the past few decades, whey protein powders have evolved several generations from low-grade concentrates to very high-grade concentrates and 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 for a wide variety of reasons. Whey has more recently caught on with the anti aging/longevity minded groups also for its effects on immunity.

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 (though sellers of whey make FAR too big a deal of that fact) and an exceptionally high 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 lymphocytes (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, general well being, and 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:

Most of the confusion surrounding whey, appears to be in understanding the different types of whey: concentrates, isolates, ion exchange, etc, etc. In the following sections, I will attempt to clear it all up for the reader.

Pros & Cons Of Concentrates:

First generation whey protein powders contained as low as 30-40% protein and contained high amounts of lactose, fat, and undenatured proteins. They were considered a "concentrate" and were used mostly by the food industry for baking and other uses. Modern concentrates now contain as high as 70-80% plus protein with reduced amounts of lactose and fat. Many people are under the impression that a WPC is inherently inferior to an isolate. This is simply untrue. Though WPCs will contain less protein on a gram for gram basis than an isolate, a high quality WPC contains all sorts of interesting compounds not found in the isolates.

Good concentrates contain far higher levels of growth factors, such as IGF-1, TGF-ß1, and TGF-ß2. They contain much higher levels of various phospholipids, and various bioactive lipids, such as Conjugated Linoleic Acid (CLA), and they often contain higher levels of immunoglobulins and lactoferrin.

Although data is lacking as to whether or not these compounds found in a good WPC will effect an athlete's muscle mass or performance, studies do suggest these compounds can improve immunity, intestinal health, and have many other effects that both athletes and "normal" people alike may find beneficial.

The drawbacks of WPCs are they have slightly less protein gram for gram than an isolate, and contain higher levels of fat (though these fats may in fact have beneficial effects) and higher levels of lactose. People should not be under the impression that a well made WPC is inherently inferior to a whey protein isolate (WPI) and may in fact be a superior choice, depending on the goals of the person. For example, some people don't tolerate lactose well or are trying to watch every gram of fat in their diet while others may want the potentially beneficial effects of the additional compounds found in a high quality concentrate.
The Pros & Cons Of Isolates, & The Micro Filtered vs. Ion Exchange Debate.

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 stimulating activity. The protein must be processed under low temperature and/or low acid conditions as not to "denature" the protein and this becomes an even greater concern when making high grade isolates vs, concentrates.

WPIs contain >90% protein contents 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 then 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 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

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, immunity, etc. 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.

Micro-Filtered Isolates

This segues us nicely into looking at the micro filtered whey isolates. With the array of more recent processing techniques used to make WPI's - 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 techniques 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 undenatured proteins. CFM® is a natural non-chemical process which employs high tech ceramic filters, unlike ion exchange, which involves the use of chemical regents such as hydrochloric acid and sodium hydroxide. CFM® whey isolate also contains high amounts of calcium and low amounts of sodium.



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To Sum This Section Up:


The pros of concentrates is there may be higher levels of various and potentially beneficial - growth factors, lipids, phospholipids, and other potentially interesting compounds. The cons are lower protein gram for gram than isolates, and higher levels of fat and lactose that some people may wish to avoid. Like all whey proteins, not all concentrates are created equal in their levels of the above mentioned compounds of interest.
The pros of Ion exchange isolates is extremely low fat and lactose levels, with the highest protein levels (on a gram for gram basis). The cons - which outweigh 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 is a high protein content (90% or above), low lactose and fat levels, very low levels of undenatured 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 (e.g., higher levels of growth factors, CLA, etc.) found in a well made concentrate.
* = CFM® is a trade mark process (hence the annoying trade mark sign next to when ever I write CFM) of Glanbia Nutritionals, a large dairy company out of Ireland with offices in the US.

New Directions / The Future For Whey

There are several interesting directions in the development and processing of the next generation of whey proteins.


Optimizing sub fraction ratios, etc: Another fairly new development in whey processing is the ability to isolate out certain bio active sub fraction proteins on a large scale from whey proteins, such as lactoferrin or Glycomacro peptide, using some of the processing methods mentioned above. This was not possible to do on a large scale just a few years ago but can be done today with modern filtering techniques employed by a small number of companies. This allows for a truly tailored protein supplement; the ability to add back in certain subfractions in amounts that can't be found in nature. Take for example the subfraction lactoferrin. In many whey products, it is nonexistent due to the type of processing employed.
The best whey products will contain less than 1% lactoferrin and more like .5% of this rare but important micro-fraction. Some companies are now able to add in a specific subfraction to get a truly "designer" protein. One company is also working on making an isolate that will have higher levels of the beneficial subfraction, alpha-lactalbumin, and lower levels of the more allergenic and less nutritive subfraction, Beta-lactoglobulin. "High alpha-lac" whey isolates would be potentially superior to what is currently on the market in large scale production.

On the concentrate front, there is a company that is producing a concentrate with much higher levels of the aforementioned growth factors (IGF-1, TGF-ß1, and TGF-ß2), and other bio active compounds, such as various phospholipids, Conjugated Linoleic Acid (CLA), immunoglobulins, and lactoferrin and has a fat content of approx 15%, which is 5-10% higher in fat than most concentrates, but it's the fat that contains those compounds.


Hydrolyzed proteins make a comeback: Most people remember hydrolyzed proteins were all the rage a few years ago, then dropped off sharply. "Hydrolyzed" basically means the protein has been 'broken down' partially into peptides of different lengths. Because the protein is already partially 'broken down' it is absorbed faster, which may have positive effects under certain circumstances, such certain metabolic conditions (i.e., burn victims or people with certain digestive disorders and pre-term infants).
Whether or not hydrolyzed proteins are truly an advantage to athletes has yet to be proven. The hype over hydrolyzed proteins was based pretty much on one rat study that found fasted rats given Hydrolyzed protein had higher nitrogen retention then rats fed whole protein. Too bad no one ever followed up with a human study with athletes showing the same thing. Regardless, the reason Hydrolyzed protein supplements never became more popular was due to the fact they tasted awful, were expensive, and lacked enough data to really support its use.

The way they were produced at the time also denatured the protein heavily. One company has a method for Hydrolyzing whey protein that uses an enzymatic process that tastes OK and does not denature the protein. It also appears to be fairly cost effective. This type of Hydrolyzed whey may have some interesting, albeit poorly researched, applications for bodybuilders and other athletes.


Got milk minerals? Another potentially useful product to bodybuilders and other athletes is a process for extracting milk minerals from the milk. This gives a highly bio available form of calcium without the fat and lactose of dairy products, and also contains other minerals and nutrients, such as magnesium, phosphorus, potassium, and zinc, needed for optimal bone formation and metabolism. Recent research suggests that higher calcium intakes are associated with lower blood pressure, and other positive effects on health.
Most interesting to bodybuilders and other athletes however, is a growing body of research that has found higher calcium intakes leads to reduced bodyfat levels and may help shift the metabolism to increased lipolysis (fat breakdown) and decrease lipogenesis (formation of fat).

Though bodybuilder types don't tend to suffer from bone density issues, many may not be getting an optimal intake of calcium to see changes in bodyfat levels. This new milk mineral product added to various protein formulas, might be just what the anabolic doctor ordered for athletes looking to minimize bodyfat and maximize muscle mass.

Conclusion

Well there you have it. I hope this article finally clears up the major confusion people have surrounding whey, so the reader can now be an educated consumer when they go to buy that next can of whey. Don't be fooled by the hype.

Whey is great stuff for many reasons, but you won't "add mounds of muscle in ultra short time" from the simple addition of whey to your diet... I also suggest people keep an eye out for some of the newer developments I outlined above that will probably be finding their way into the next generation of whey-based formulas.


About The Author


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's 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.

 

Good concentrates contain far higher levels of growth factors, such as IGF-1, TGF-ß1, and TGF-ß2. They contain much higher levels of various phospholipids, and various bioactive lipids, such as Conjugated Linoleic Acid (CLA), and they often contain higher levels of immunoglobulins and lactoferrin.



I guess you must of missed that part.

I have no reason to flame you. My last two studies in that thread prooved my point. That is all I need. It is obvious you hate supps. And sure if someone could eat a perfect diet, not worry about contaminants in their foods etc, then maybe it wouldn't be needed. However to think that you know more on this than Will Brink I am sorry is flat out fooish, and sorry but dumb.

 

Also consider this : Whey protein concentrates are processed at low temperatures and low acid conditions. They can contain as much as 70% to 80% percent protein, with small amounts of lactose and minimal fats. In addition, low tempature and low acid filtration ensures that about 90% - 96% of this protein is undenatured. It also retains most of the active peptides.

iIon exchange whey protein isolates are processed to contain more than 90% protein content with minimal lactose and no fat. This offers an advantage over whey concentrates in terms of pure protein content. However some of the isolation procedures (ion-exchange procedures) lead to a denaturation or a loss of the important peptides. Therefore, ion exchange whey protein isolates may be higher in protein percentage but may not offer the same health and muscle building benefits as the lower protein whey concentrates.

 

http://www.extremenutrition.co.uk/news_and_articles/whey.php




It is recommended to have anywhere from 1 - 3 grams of protein per lb of bodyweight on a daily basis. It's also correct that you body can only absorb a certain amount of protein, the rest is excreted and urea levels can get high, hence why we need to replenish protein supplies often with good protein sources at each meal. We do not store protein like other nutrients, the body happily stores up fat and carbohydrates on our bodies for such times as there is a calorie deficit, these stored calories are the bodies first line of defence against catabolism .

You may look at your protein powder or can of tuna and read that it contains "75% Protein", this may well be the case but if that protein only has 14 out of the 22 Amino Acids present in the human body it means our highly resourceful body must manufacture the missing aminos from the ones we have ingested. the problem being it is done so at the expense of these already eaten aminos.

So that 50 gram serving of tuna gave you 32.5 grams of protein, but as it only had 14 amino acids present, so by the time your body has chopped and re-built the aminos you supplied it with back into the aminos it really needed, you've only ended up with 20 grams of relevantly proportioned protein making it through to the bloodstream, which in turn takes it to your muscles.

As most of us do rely heavily on protein drinks, for cost reasons as much as convenience, it is as important to research the amino acid content of our chosen products as it is to review the protein content. But it also is worthwhile to find out about a products "protein fractions".

I personally believe a quality whey concentrate is the better of all the whey protein powders on they market today, in my opinion, after reading a lot of information supplied by rival companies in their marketing literature and promotional material from potential suppliers of various different forms of protein powder I have came to this conclusion,

Today's concentrates now contain as 70-80% protein, with greatly reduced amounts of lactose and fat compared to the amounts they first contained. Many people are under the impression that a whey protein concentrate is inferior to an whey protein isolate. I do not, and I will explain as follows.

Although concentrates will contain less protein on a gram for gram basis than an isolate, a high quality concentrate contains all sorts of interesting compounds not found in the isolates. Good concentrates contain far higher levels of growth factors, such as IGF-1, TGF-

 

http://www.muscletalk.co.uk/newsletter-0403.asp

 

This is from Dav Draper dot com


Whey Protein

 

whoa is there a way you can summarize some of those arguments? i didnt really want to read all of that but it does seem interesting

 

No. Don't be lazy.

 

No one flamed you so take the pacifier out. I nver said I find CLA essential, nor would I take it in it's single material. I take EFA's for reasons that I listed. Now you can say you schooled me, whatever you would like. People have the link, and they can read it as they like and read what I pulled off of pubmed or other resources, or they can trust you.

Simple as that. And yes I pulled a lot of the information off of bodybuilding sites etc. But why wouldn't I?

Mow why wouldn't you want the higher growth facotrs in concentrate? Lasdt I checked isolate will give me a whopping two to three grams extra protein per scoop for 10-40 dollars more a bottle. Isn't worth it to me for reasons I already listed.

No one flamed you, I just didn't agree with you. Simple as that.

 

Oh my goodness. Can you complain anymore please. You seeked to give them information that was not accurate. I gave them artiles and studies to where they can make their own decisions. You know what all adults should do. Now if they don't want to read them. Well then they don't need to be taking anything. Simple as that. Your whole point has been the 90% protein factor. Adn yes my point is that is STILL ONLY 2-3 grams extra per scoop while missing out on numerous growth factors while paying a higher price. Many people take the stance of concentrate sucks, buy isolate. Through the sources I gave you, the consumer on this forum can decide for themselves, without another flame war on here. Have a good day, I have a class to go to now.

 

Certifications mean nothing. Assume only makes a ass out of you and me Sure you can say I know nothing, blah blah blah, flame away I don't mind. My countless clients and those who have used me with great success say otherwise. Do a search on here you will find many happy trainees of mine. Or on my own board. Or better yet, e-mail Militechs camp and ask them who helped Stacy with their fighters diet and supp plans.

 

No actually, you didn't.