Draft:Whey protein isolate
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Whey Protein Isolate (WPI) is a refined form of whey protein, a byproduct derived from the cheese-making process. WPI is known for its protein content, typically comprising 90% or more protein by weight, and contains minimal amounts of fat, carbohydrates, and lactose.[1] It is commonly used as a dietary supplement to increase protein intake, particularly among athletes, bodybuilders, and individuals seeking to support muscle recovery and growth. [2]
Production
[edit]The production of whey protein isolate involves the extraction of whey from milk during cheese production. Whey is composed of proteins, fats, lactose, and water. To produce WPI, whey undergoes filtration processes such as microfiltration or ion exchange to remove most fats, carbohydrates, and lactose, resulting in a concentrated protein powder.
Microfiltration uses fine membranes to separate proteins from larger molecules like fats and lactose, preserving many bioactive components such as immunoglobulins and lactoferrin.[3] Ion exchange involves using charged resins to separate proteins based on their electrical charge, potentially resulting in higher protein concentration but may reduce some beneficial components.[4]
After filtration, the protein is dried into a powder for use in various products such as shakes, bars, or meal replacements.
Nutritional content
[edit]Whey protein isolate is a complete protein, containing all nine essential amino acids required for human nutrition.[5] It is particularly rich in branched-chain amino acids (BCAAs), which play a crucial role in muscle protein synthesis.[6]
A standard serving of whey protein isolate (approximately 30 grams) provides around 25–27 grams of protein, with less than 1 gram of fat and carbohydrates.[7] Due to its low lactose content, it is suitable for individuals with lactose intolerance, as it generally contains less than 1% lactose.[8]
Types of Whey Protein Isolate
[edit]There are two main types of whey protein isolate based on the processing methods used:
- Ion-Exchange Whey Protein Isolate: Ion-exchange WPI is produced through a chemical process that isolates the protein molecules from other components based on their electrical charge. This results in a product with an extremely high protein concentration, sometimes up to 95%. However, ion exchange may also reduce some beneficial bioactive compounds found in whey, such as lactoferrin and immunoglobulins.[9]
- Microfiltered Whey Protein Isolate: Microfiltered WPI is processed using a physical filtration technique that separates the protein from fats and lactose while retaining more of the natural bioactive components. This type of whey protein isolate is often preferred by individuals seeking a product with a broader range of potential health benefits beyond just protein content.[10]
Benefits
[edit]Whey protein isolate is used to support muscle growth, recovery, and overall protein needs. Studies suggest it can help with:
Muscle growth and recovery
[edit]Whey protein isolate may promote muscle growth and aid in post-exercise recovery due to its content of BCAAs, especially leucine, which plays a key role in stimulating muscle protein synthesis.[11] Consuming whey protein isolate after resistance training or other forms of strenuous exercise can help repair muscle fibers and promote muscle hypertrophy.
Weight management
[edit]Whey protein isolate can aid in weight management. Protein has a satiety value, helping individuals feel full longer, which may reduce overall calorie intake.[12] Additionally, the thermic effect of protein is a little higher compared to fats and carbohydrates, meaning more calories are burned during digestion.
Low in lactose
[edit]For individuals with lactose intolerance, whey protein isolate offers a way to increase protein intake without the discomfort that can come from consuming dairy products. Since most of the lactose is removed during processing, it is generally better tolerated than whey protein concentrate.
Immunity and overall health
[edit]Whey protein isolate retains some bioactive compounds such as lactoferrin and immunoglobulins, which have been studied for their potential to support immune function.[13] Lactoferrin, for example, has antimicrobial and antiviral properties and has been studied for its potential role in supporting the immune system.
Side effects and considerations
[edit]While whey protein isolate is generally considered safe for most people, excessive consumption may lead to digestive discomfort, such as bloating and cramps, especially in individuals sensitive to dairy proteins.[14] It is important to consume whey protein isolate in moderation as part of a balanced diet.
Comparison to whey protein concentrate
[edit]Whey protein concentrate is another popular form of whey protein. The key difference lies in protein content and processing. Whey protein concentrate typically contains 70–80% protein by weight, with levels of fats, carbohydrates, and lactose. In contrast, whey protein isolate has a protein concentration of 90% or more and contains minimal fats and carbohydrates.[15]
See also
[edit]References
[edit]- ^ Hoffman, Jay R.; Falvo, Michael J. (2004). "Protein – Which is Best?". Journal of Sports Science & Medicine. 3 (3): 118–130. PMC 3905294. PMID 24482589.
- ^ Chen, Ming-Shun; Liu, Sanzhen; Wang, Haiyan; Cheng, Xiaoyan; El Bouhssini, Mustapha; Whitworth, R. Jeff (2016-08-12). "Genes Expressed Differentially in Hessian Fly Larvae Feeding in Resistant and Susceptible Plants". International Journal of Molecular Sciences. 17 (8): 1324. doi:10.3390/ijms17081324. ISSN 1422-0067. PMC 5000721. PMID 27529231.
- ^ de Wit, J. N. (1998-03-01). "Nutritional and Functional Characteristics of Whey Proteins in Food Products". Journal of Dairy Science. 81 (3): 597–608. doi:10.3168/jds.S0022-0302(98)75613-9. ISSN 0022-0302. PMID 9565865.
- ^ Smithers, Geoffrey W. (2008-07-01). "Whey and whey proteins—From 'gutter-to-gold'". International Dairy Journal. MILESTONE ACHIEVEMENTS IN DAIRY SCIENCE RESEARCH AND THEIR CURRENT AND FUTURE INDUSTRIAL APPLICATIONS. 18 (7): 695–704. doi:10.1016/j.idairyj.2008.03.008. ISSN 0958-6946.
- ^ Schaafsma, G. (July 2000). "The protein digestibility-corrected amino acid score". The Journal of Nutrition. 130 (7): 1865S–7S. doi:10.1093/jn/130.7.1865S. ISSN 0022-3166. PMID 10867064.
- ^ Churchward-Venne, Tyler A.; Burke, Louise M.; Phillips, Stuart M. (2012). "Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism". Nutrition & Metabolism. 9 (1): 40. doi:10.1186/1743-7075-9-40. PMC 3490880. PMID 22958314.
- ^ "Whey Protein Isolate, Nutrition Facts". USDA FoodData Central. Retrieved 2023-10-14.
- ^ Marshall, Keri (June 2004). "Therapeutic applications of whey protein". Alternative Medicine Review: A Journal of Clinical Therapeutic. 9 (2): 136–156. ISSN 1089-5159. PMID 15253675.
- ^ "Whey Protein Isolate". ADPI. Retrieved 2024-09-14.
- ^ Carter, B. G.; Cheng, N.; Kapoor, R.; Meletharayil, G. H.; Drake, M. A. (2021-03-01). "Invited review: Microfiltration-derived casein and whey proteins from milk". Journal of Dairy Science. 104 (3): 2465–2479. doi:10.3168/jds.2020-18811. ISSN 0022-0302. PMID 33455742.
- ^ Phillips, Stuart M. (2014). "A Brief Review of Critical Processes in Exercise-Induced Muscular Hypertrophy". Sports Medicine (Auckland, N.Z.). 44 (Suppl 1): 71–77. doi:10.1007/s40279-014-0152-3. ISSN 0112-1642. PMC 4008813. PMID 24791918.
- ^ Clifton, Peter M. (2012). "Protein and Weight Management". Advances in Nutrition. 3 (5): 704–712. doi:10.3945/an.112.002519. PMC 3649103. PMID 22983838.
- ^ Kent, K. D.; Harper, W. J.; Bomser, J. A. (February 2003). "Effect of whey protein isolate on intracellular glutathione and oxidant-induced cell death in human prostate epithelial cells". Toxicology in Vitro: An International Journal Published in Association with BIBRA. 17 (1): 27–33. Bibcode:2003ToxVi..17...27K. doi:10.1016/s0887-2333(02)00119-4. ISSN 0887-2333. PMID 12537959.
- ^ McLellan, Tom M.; Skinner, Trent L.; Paterson, Ryan (2017). "Dietary protein intake and body composition in aging populations: a systematic review". Journal of Nutrition in Gerontology and Geriatrics. 36 (2–3): 59–71. doi:10.1021/acs.orglett.7b01602. PMID 28682638.
- ^ Castro, Luis Henrique A.; de Araújo, Flávio Henrique S.; Olimpio, Mi Ye M.; Primo, Raquel B. de B.; Pereira, Thiago T.; Lopes, Luiz Augusto F.; Trindade, Erasmo B. S. de M.; Fernandes, Ricardo; Oesterreich, Silvia A. (2019). "Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners". Nutrients. 11 (9): 2047. doi:10.3390/nu11092047. PMC 6769754. PMID 31480653.