What Foods Have Whey Protein

Like Whey Casein Is Derived From Milk

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Milk contains two types of proteins casein and whey. Casein is 80% of the milk protein, while whey is 20%.

Casein protein is digested slowly, while whey protein digested quickly. This is an important difference between these two popular dairy proteins.

Like other animal proteins, casein is a complete protein source. That means it provides all the essential amino acids your body needs for growth and repair (

There are two main forms:

  • Micellar casein: This is the most popular form and is digested slowly.
  • Casein Hydrolysate: This form is predigested and rapidly absorbed.

A 33-gram scoop of standard casein protein powder contains 24 grams of protein, 3 grams of carbs and 1 gram of fat .

It may also contain various micronutrients , but the exact composition will vary depending on the brand.

Bottom Line:

Casein protein is derived from milk. It is a slow-digesting protein that contains all the essential amino acids your body needs.

Protein Shake Mistake #: It’s Not Just About The Shake

It’s easy to poke fun at Jim Bro and his cronies chugging their third protein shake of the day, but know that they’re doing it for the sake of their strength. That doesn’t mean three shakes a day will work for you you can source the same amount of protein from a protein bar. Try to stick to one shake a day and vary your protein sources, even if you’re double-dipping in whey or vegan protein. Just make sure you look at the ingredients list.

“When youre looking for protein bars its important to consider the amount of saturated fats in each bar. Bars which contain more than 5g per 100g is considered high in saturated fats, explains Jenna Hope, , MSc, BSc . Additionally, whilst these bars are a convenient source of protein, many of them are made using artificial and highly processed ingredients.”

Protein bars “should be viewed as a convenient protein source or an alternative to a chocolate bar rather than a healthy snack, explains Hope. The artificial sweeteners can also contribute to cravings for sweet foods. Where possible opt for protein bars which contain fibre and natural ingredients.”

Protein Shake Mistake #: Beware Of Intolerance

A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative.

Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.

Read Also: What Snacks Are High In Protein And Low In Carbs

Classic American Comfort Foods Made With Whey Protein

    Classic American comfort foods that were once shunned for their poor nutritional profiles have risen in popularity. Still, consumers remain on the lookout for healthier food options even in the midst of changing eating patterns and buying behaviors due to recent events.

    When given the choice between a traditional comfort food and a healthier alternative, consumers are torn. They want the nutritional benefits of lower fat, calories and sodium, but dont want to give up the comfort of satisfying flavors and rich, creamy textures.

    Now, more than ever, food manufacturers feel the pressure to produce more healthful offerings of the classic dishes that are staples in American diets. And whey protein concentrate proves to be an ideal, all-natural alternative for many of the high-fat, high-calorie ingredients used in these applications.

    What Is Whey Protein

    Now Foods Whey Protein Isolate Chocolate

    Whey protein refers to a group of eight proteins found in milk. These proteins, in order from the biggest to smallest amounts in milk, are:

    • Beta-lactoglobulin.
    • Lactoperoxidase.
    • Lysozyme.

    Manufacturers add enzymes to milk in the cheese-making process. The enzymes curdle the milk, which separates the liquid whey from milks solid curds. The curds, which contain most of the milks fat, are the main ingredient in cheese.

    When the solid curds are removed, youre left with watery whey protein, which has varying amounts of lactose and fat. Usually, manufacturers pasteurize the whey to kill bacteria and then dry it. Voila! Whey protein powder.

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    Whey Protein Foods Unexpected

    The serum can be used in products where you don’t expect to see it. The Journal of Food Science and Technology presented a list of whey products in November 2015. The document notes that it can be added as an ingredient in:

    • Baked goods, including crackers, muffins, and bread.
    • Salad dressings.
    • Baby formula.
    • Medical nutritional formulas.

    The whey in these products can be in forms known as demineralized whey, sweet whey, acid whey or reduced forms . Reduced forms and demineralized serum are the forms used in sports supplements.

    Protein Intake And Kidney Damage

    The kidneys are remarkable organs that filter waste compounds, excess nutrients and liquids out of the bloodstream, producing urine.

    Some say that your kidneys need to work hard to clear the metabolites of protein from your body, leading to increased strain on the kidneys.

    Adding some more protein to your diet may increase their workload a little, but this increase is quite insignificant compared to the immense amount of work your kidneys already do.

    About 20% of the blood your heart pumps through your body goes to the kidneys. In an adult, the kidneys may filter around 48 gallons of blood every single day.

    High protein intake may cause harm in people with diagnosed kidney disease, but the same doesnt apply to people with healthy kidneys (

    18 ).

    In conclusion, there is no evidence that a high protein intake harms kidney function in people who dont have kidney disease.

    On the contrary, it has plenty of health benefits and may even help you lose weight .

    Summary

    A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets dont adversely affect kidney function in healthy people.

    Also Check: Which Foods Are High In Protein For Weight Loss

    How To Spot Casein On A Label:

    Youll find casein listed as either of the following: casein, caseinates, calcium caseinate, potassium caseinate, and sodium caseinate. Read labels thoroughly and buy products that are 100 percent vegan to be sure youre not consuming this ingredient. If you have a question about the ingredients in your food or household product, you may also want to contact the manufacturer to inquire about it more thoroughly.

    Other Problems With Dairy And Your Health

    Organic Whey Protein Concentrate from Essential Living Foods

    As you can see, its no wonder that gooey cheese pizza or bowl of dairy milk ice cream is so hard for many people to give up, but addiction isnt the only problem dairy causes. Dairy has also been linked to brain fog and depression, which creates even more havoc to the brain and body. Lactose, a milk sugar found in dairy, is also one of the number one allergies people have in the United States.

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    To Make Protein Pudding

    You can also mix whey protein with unsweetened non-dairy milk to make a protein pudding. Then top it with some berries, flax, or maybe some chia seeds for an even more filling factor. Try out different flavors and combinations to see which ones work for you. Though any type of milk will do, unsweetened vanilla almond milk is the lowest calorie option and in my opinion, the best tasting.

    Both Forms Have Similar Benefits

    Many studies support the beneficial effects of whey protein for active people .

    One study in 192 exercising individuals found that taking whey protein supplements, including whey isolate or concentrate, led to improvements in lean mass and strength .

    However, despite the minor differences in nutritional content, there is not strong evidence to suggest that whey isolate and concentrate have different effects in your body.

    In regards to protein, one of the most important factors is your total daily intake. Whats more, it is often recommended that the majority of daily protein intake comes from high-quality sources such as dairy, eggs and poultry .

    Both whey isolate and concentrate are high-quality proteins, and it is reasonable to expect that they will produce similar effects if an equivalent dose of protein is taken .

    With that said, those who are limiting their fat, carbohydrate or lactose intake may prefer whey isolate since it is lower than whey concentrate in all three of these components.

    It is also worth noting that many supplements contain a blend of proteins that includes both whey isolate and whey concentrate.

    Summary Although research supports beneficial effects of whey protein for active individuals, there is not clear evidence for differences in the effects of whey isolate and whey concentrate.

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    The 11 Best Whey Protein Powders For 2021

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

    Whey protein is a popular nutritional supplement used for a variety of reasons, including promoting muscle gain and providing a quick source of protein on the go.

    There are three main types of whey protein used to make protein powder supplements :

    • Whey protein concentrate: contains 2589% protein
    • Whey protein isolate: contains greater than 90% protein and is lower in carbs, fat, and lactose than whey protein concentrate
    • Whey protein hydrolysate: is broken down to accelerate digestion and absorption rates

    A multitude of whey protein supplements are available for purchase at grocery and specialty stores, as well as online. However, some whey protein powders are higher in quality than others, making them a better choice.

    Plus, some people may choose a supplement based on what type of whey protein it contains.

    The whey protein supplements on this list contain minimal ingredients and are tested for quality and purity.

    Here are the 11 best whey protein powders for 2021.

    Whey Is An Excellent Source Of High

    Foods That Help You Lose Weight â The WoW Style

    Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

    It is a complete, high-quality protein, containing all of the essential amino acids.

    In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein .

    These qualities make it one of the best dietary sources of protein available.

    There are three main types of whey protein powder, concentrate , isolate , and hydrolysate .

    Concentrate is the most common type, and is also the cheapest.

    As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.

    Bottom Line:

    Whey protein has a very high nutritional value, and is one of the best dietary sources of high-quality protein. It is highly digestible, and absorbed quickly compared to other proteins.

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    Candy And Sweets That May Contain Milk

    You probably realize that milk chocolate contains milk. But milk ingredients may be hidden in other sweets, including:

    • Nougat: Typically found in candy bars like 3 Musketeers and Snickers in the United States, nougat is generally made with honey, sugar, nuts, egg whites and possibly milk powder, although ingredients may vary. Always check the label for ingredients, or ask about them.
    • Sherbet: This common substitute for ice cream is made with fruit, water, and sugar, but it may also include egg whites, milk, or gelatin. Many brands of sherbet sold in grocery stores contain milk fat or cream. If you want a similar product, go for sorbet, which is made from fruit, water, and sugar. However, you should always check the ingredients to be sure.

    Learn How To Cook Plant

    Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

    For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

    Here are some great resources to get you started:

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    How Much Protein Do We Need

    There is no one-size fits all with daily protein requirements. Many factors have to be considered like age, weight, lifestyle health and fitness goals, ect.

    According to the Nutrient Reference Values for Australia and New Zealand, the average adult needs about 0.8 grams of protein per kilogram of body weight.

    So for example someone who weighs 75 kilograms needs about 60 grams of protein per day. But like I said, many factors need to be considered. If you’re after muscle growth your body may need more than this.

    Please consult your healthcare professional to find your perfect protein requirement.

    Side Effects Dosage And How To Use It

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    Whey protein is very easy to incorporate into the diet.

    It is sold as a powder that can be added to smoothies, yogurts, or simply mixed with water or milk. There is a wide selection available .

    25-50 grams per day is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging.

    Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time.

    Excessive consumption may also cause digestive problems, such as nausea, pain, bloating, cramping, flatulence, and diarrhea.

    However, moderate consumption of whey protein supplements is well tolerated by most people, with a few exceptions.

    If you are lactose intolerant, whey protein hydrolysate or isolate may be more suitable than concentrate. If you have ever had liver or kidney problems, then consult with a doctor before taking a protein supplement.

    At the end of the day, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well.

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    Whats The Difference Between Whey Isolate And Whey Concentrate

    There are several nutritional differences between whey isolate and concentrate. These differences are caused by the processing methods.

    When the liquid whey is collected as a by-product of cheese or yogurt production, it undergoes several processing steps to increase its protein content .

    After a sufficient protein concentration is achieved, the liquid can be dried to form whey concentrate powder that consists of up to 80% protein by weight. The remaining 20% of the whey concentrate powder contains carbohydrates and fats.

    If different processing steps are used to reduce the fat and carbohydrate content of whey, a whey isolate powder containing 90% or more protein by weight can be produced .

    Overall, the processing steps used in the production of whey isolate result in higher protein content and lower fat and carbohydrate content per serving.

    However, the types of amino acids found in both forms of whey are virtually identical, since they are derived from the same proteins.

    The table below shows the key differences between a standard whey isolate and whey concentrate supplement per 100-calorie serving:

    Whey Isolate
    HigherLower

    In addition to having lower total carbohydrate content, whey isolate also has lower lactose content. This means that it could be a better choice for those who are lactose intolerant.

    Nevertheless, the amount of lactose in both forms of whey protein is likely to be low enough for those who are lactose intolerant to use .

    What Happens If You Have Whey Protein Powder When Youre Lactose Intolerant

    Although whey protein powder is made from the lactose-containing liquid part of milk, the actual amount of lactose in whey protein powder varies by product. Most dairy protein powders are processed enough that a lot of the lactose is actually removed.

    There are three main types of whey protein powder: whey concentrate, whey isolate and whey hydrolysate. Whey isolate contains around 90 percent protein and less lactose than whey protein concentrate. Because whey isolate is more processed and contains less lactose, people who have lactose intolerance might not feel the effects of the lactose as much as they would if they were to consume whey concentrate, which contains around 80 percent protein along with more lactose. Whey hydrolysate contains a similar amount of lactose as whey concentrate.

    That means lactose-sensitive individuals might be able to handle whey protein isolate, despite the fact that it contains lactose. By having significantly lower levels of lactose, whey isolate can be a lactose-friendly option and allow for consumption of whey protein without those symptoms of indigestion typically linked with lactose.

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    How To Avoid Whey To Alleviate Lactose Intolerance

    This article was co-authored by Alan O. Khadavi, MD, FACAAI. Dr. Alan O. Khadavi is a Board Certified Allergist and a Pediatric Allergy Specialist based in Los Angeles, California. He holds a BS in biochemistry from the State University of New York at Stony Brook and an MD from the State University of New York Health Science Center at Brooklyn. Dr. Khadavi completed his pediatric residency at Schneider Childrens Hospital in New York, and then went on to complete his allergy and immunology fellowship and pediatric residency at Long Island College Hospital. He is board certified in adult and pediatric allergy/immunology. Dr. Khadavi is a Diplomate of the American Board of Allergy and Immunology, a Fellow of the American College of Allergy, Asthma & Immunology , and a member of the American Academy of Allergy, Asthma & Immunology . Dr. Khadavi’s honors include Castle Connollys list of Top Doctors 2013-2020, and Patient Choice Awards “Most Compassionate Doctor” in 2013 & 2014.There are 19 references cited in this article, which can be found at the bottom of the page. This article has been viewed 82,055 times.

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