The Whey It Is: The Truth About Whey Protein for Bodybuilding

Whey Protein Confusion

If there is one thing that continues to perplex me, it is the disparity between how popular whey protein is 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.

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 overall 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 because it's a great protein. 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 overtraining 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.