Whey protein is inextricably linked to bodybuilding. Sure, muscles need protein to grow, but is whey protein better than other types of protein in that regard?

THE IMPORTANCE OF PROTEINS

Proteins play a vital role in building muscle. They are, after all, necessary to achieve muscle protein synthesis, the process whereby protein from food is converted into muscle proteins, which prevents muscle damage and allows muscle to grow.

Bodybuilders therefore need more protein than the average person: about 1.6 grams per kilogram of body weight per day.

Fortunately, you can choose from many different food sources to get that daily portion of protein. Still, bodybuilders have a penchant for powdered proteins, especially whey protein. Is that right? Do you need whey to achieve maximum muscle growth?

THE ORIGIN OF WHEY PROTEIN

Whey protein (English: whey) is a protein that occurs naturally in cow’s milk (and other breast milk). It is extracted from whey, which is formed during cheese making. To make hard cheese from milk, the milk must be curdled with a so-called rennet. That rennet contains enzymes that split the milk protein into casein and whey. The casein forms a lumpy mass: curd, the precursor of cheese. The liquid that remains and is squeezed out of the curds is the whey.

The latter also explains the behavior of whey protein and casein protein in the stomach. Or actually while preparing a protein shake. A protein shake prepared with casein is thicker than a shake prepared with whey protein (unless thickeners have been added). Whey protein is also broken down faster in the stomach than casein protein. As a result, whey is also called a ‘fast’ protein and casein a ‘slow’ protein (see also below).

ADVANTAGES AND DISADVANTAGES OF WHEY PROTEIN

Three factors play a role in the choice of protein sources for bodybuilders:

• the amino acid profile (also expressed as biological value);
• the digestibility;
• the recording speed;
• the presence of other valuable nutrients.

Let’s put whey protein against these criteria.

AMINO ACID PROFILE

Proteins are made up of amino acids. There are 22 of these building blocks, the so-called essential and non-essential amino acids. The body can make non-essential amino acids itself. Essential amino acids, or EAAs, on the other hand, must be obtained through your diet. The amino acid profile of a protein indicates which amino acids it provides and in what quantities. We call a protein ‘complete’ if it contains all nine essential amino acids.

BCAAS
There are three essential amino acids that are even more important for muscle growth than the others. These are leucine, isoleucine and valine, also known as branched chain amino acids (BCAAs). On the one hand, these amino acids can be used more easily for energy during strength training than other amino acids, and thus counteract muscle breakdown. On the other hand, they form muscle protein by increasing muscle protein synthesis. The BCAAs therefore work both anti-catabolic and anabolic.

Leucine is the most anabolic of all amino acids: it increases muscle protein synthesis the most. For optimal muscle growth, you should consume about 2.5 grams of leucine per meal.

Despite the importance of BCAAs, you should not supplement these amino acids separately, as happens all too often. BCAAs do their job best in the company of the other amino acids. That is why it is best to consume whole proteins. Supplementation with only BCAAs instead of whole proteins could even be detrimental to muscle growth! Supplementing with leucine alone is therefore also pointless.

Whey protein has perhaps the best amino acid profile of all proteins. Below is an example of an amino acid profile for whey concentrate:

BCAAs: 22.9 g
– of which leucine: 10.6 g
EAAs: 47.5 g

Research has shown that whey has the highest leucine content of all proteins. One scoop of whey (~ 20 grams of protein) therefore provides you with about 2.5 grams of leucine.

Biological value
Whey protein has the highest biological value of all proteins due to the good amino acid profile. A high biological value means that a relatively large number of essential amino acids are present in the correct ratio (corresponding to that in the human body). In the past, it was thought that eggs had the highest biological value. Therefore, egg protein was assigned a biological value of 100. Later, when whey protein was isolated from milk, it was discovered that a higher biological value is possible. Depending on the filtering process, whey protein can have a biological value of 110 to 150. In comparison, the biological value of cheese is 84, that of fish is 70 and that of potatoes is 34.

However, all this does not mean that proteins with a lower biological value are less good for muscle building. To maximize muscle protein synthesis, it is recommended to eat 20 to 40 grams of protein per meal. If you do that, you usually easily get all the necessary amino acids, including those 2.5 grams of leucine. If you eat 40 grams of whey, you almost get 5 grams of leucine. However, a dose of leucine greater than 2.5 grams provides no additional benefits .

DIGESTIBILITY

A second aspect that determines the quality of a protein source with regard to muscle growth is digestibility. By digestibility we mean the proportion of amino acids in the protein that can actually be digested, absorbed and used for protein synthesis.

Nowadays, the PDCAAS (Protein Digestibilty Corrected Amino Acid Score) is increasingly used. This indicates the extent to which a dietary protein can actually meet the need for essential amino acids, taking into account the digestibility of the protein.

Research has shown that whey has the highest digestibility of all proteins, namely 100% (PDCAAS score 1). All amino acids from the protein are thus digested and used for protein synthesis.

ABSORPTION SPEED

Although less important than the previous two aspects, absorption speed can also factor into your choice of a particular protein source. Because the timing of protein intake also plays a role in muscle growth. The total protein intake in one day is indeed decisive for muscle growth, but it is recommended to spread that intake somewhat evenly throughout the day in portions of 20-40 grams.

Timing of protein intake may become more important as you become more advanced as a strength athlete. This is because the process of muscle recovery and building is faster in advanced users than in beginners. The anabolic window is therefore narrower: the peak of muscle protein synthesis is probably already within ten hours after training.

To be able to provide your body with proteins quickly after training, it may be a plus to use a quickly absorbable protein source. Whey is then your best choice, because it appears in your bloodstream only fifteen minutes after ingestion. This makes whey protein the fastest absorbing protein. Not that your body absorbs all proteins from, for example, one shake at once. It can normally absorb 8 to 10 grams of whey protein per hour.

OTHER NUTRIENTS

Although calorie and protein intake are the most important, the other macronutrients (carbohydrates and fats) as well as micronutrients also play a role in muscle building. That is why you choose the best protein sources that also provide you with vitamins and minerals, and, for example, omega 3 fatty acids.

Relatively new is the insight that certain micronutrients can even increase the anabolic power of proteins. For example, research has shown that eating whole eggs stimulates muscle protein synthesis 40% more than eating egg protein alone, which may be due to the cholesterol and other nutrients in the yolk. Other studies also seem to support the idea that regular protein sources can do more for muscle protein synthesis than protein alone.

This also exposes the biggest disadvantage of (whey) protein powders: they deliver proteins and that’s it. We therefore advise against relying too much on dietary supplements. A protein shake immediately after training is fine, but otherwise try to use regular protein sources. And consuming only regular protein sources is also fine: whey supplements are not a must.

In principle, both animal proteins (eggs, meat and dairy) and vegetable proteins (such as legumes, grains and vegetables) are sufficient for muscle growth. Although vegetable proteins often do not have a complete amino acid profile, that is not a problem if you use different protein sources in one day (which is the case with a normal diet). Vegetarians and vegans can therefore also meet their protein needs without any problems, despite the fact that they cannot use whey protein and other animal proteins.

BUYING WHEY PROTEIN: WHAT SHOULD YOU PAY ATTENTION TO?

If you decide to buy a whey protein powder you will notice how large and diverse the choice is. To make that choice a bit easier, a few points of attention.

1. FORMS OF WHEY

Whey protein is available in three varieties: concentrate, isolate and hydrolyzate. The differences are in the protein content (and therefore also the biological value) and the speed at which the protein is digested and absorbed. In addition, there are also ‘blends’. Then you get a mix of several types of whey protein and possibly also other types of protein, such as casein.

Concentrate
Concentrate is the most unprocessed form of whey. This makes it the healthiest of the three types of whey, but processed or unprocessed makes no difference for the absorption of proteins. All large proteins are broken down during digestion into smaller protein chains and individual amino acids. So if that hasn’t happened in the factory yet, it still happens in the intestines.

Concentrate also has a disadvantage: it contains ‘only’ 80% protein. The other 20% consists of water, carbohydrates, milk fat, milk sugar (lactose) and minerals.

Yet whey concentrate is by far the most sold type of whey (usually as the main ingredient of a blend – see below). This is partly due to the good taste and solubility. In addition, concentrate is usually a bit cheaper than other types of whey.

Isolate
However, if you want whey that is more pure and therefore contains less ‘by-product’, then whey isolate is a good option. Isolate undergoes an extra treatment, which means that it contains less fat, milk sugar and regular sugar. Isolate usually contains about 90% protein, sometimes even more, up to 93 percent.

Overall, isolate has a slightly higher biological value than concentrate, is lower in calories and may be better for people with some lactose intolerance (although isolate is not completely lactose-free).

You can also choose specifically for an isolate when you are cutting. As you know, you should continue to eat at least as much protein while cutting as during bulking. Maybe even more. You should therefore cut back on carbohydrates, and to a lesser extent on fats. A protein supplement that is as pure as possible helps you to meet your protein needs without also ingesting unwanted carbohydrates (sugars) and fats. Now this is typical for the picky among us.

Due to the processing, the isolate variant does contain (somewhat) fewer so-called bioactive peptides, so that the beneficial health effects of these are less than with concentrate.

However, the main disadvantage of whey isolate seems to be the price: it is usually a bit more expensive than concentrate, but not to an alarming extent.

Hydrolyzate
Enzymes have been added to the third whey variant, hydrolyzate, so that the protein is, as it were, pre-digested and absorbed even faster by the body. More precisely, the amino acid chains (the peptides we were talking about) in whey hydrolyzate are split into shorter chains and ‘free’ amino acids, which reach the blood and therefore the muscle more quickly. Hydrolyzate therefore has the highest absorption rate and the highest biological value of all proteins: 150. In addition, it dissolves just a little better than other whey powder types.

Now the absorption of proteins is again not a matter of the stopwatch and a biological value of 110-125 (like that of concentrate) is more than fine. Remember that any good quality whey variety will provide you with all the essential amino acids in the right proportions. As a result, we do not really see any added value in whey hydrolyzate, which is a lot more expensive than the other whey types. In addition, hydrolyzate has a slightly more bitter taste.

Blends
Whey blend is a mix made of several types of whey. For example, whey concentrate with isolate, or with all three types of whey. Manufacturers often say that it concerns a specific, optimal ratio of substances. Or that with such a blend you are assured that you are getting all the necessary amino acids.

However, we cannot help but dismiss both arguments as nonsense. Concentrate, isolate and hydrolyzate each already have a complete amino acid profile and a high biological value. No benefit has been shown to date in mixing those strains. This is often a commercial trick: claiming that all types of whey are in the product, while it concerns, for example, 90 to 95 percent concentrate and a very small percentage of isolate and hydrolyzate.

In addition, there are blends of different types of proteins, for example whey protein and casein protein, and sometimes also calcium caseinate (milk protein) and chicken protein. We don’t really see the added value in a normal diet either. Casein may be useful to have in addition to whey, but not specifically in combination with each other.

By the way, there is nothing wrong with a blend: some of the best-selling whey protein powders are blends. But keep in mind that you usually get mostly whey concentrate and that you shouldn’t believe any claims about synergy of the ingredients.

2. ADDITIONS

In addition to the whey itself, how ‘pure’ a whey protein supplement is also depends on what has been added to the product for the taste: flavor aroma, thickener, sweetener and possibly (natural) coloring. It goes without saying that natural powders without flavors are the purest. Looking purely at muscle growth, it doesn’t matter what is or isn’t added for the taste, but for your overall health you want to keep the consumption of sugar and artificial nutrients to a minimum.

Research at the University of Wageningen (2014) shows that proteins with banana flavor in the second place are in terms of purity. In third place are proteins with vanilla flavor, in fourth place with strawberry flavor. Then come the proteins with tropical flavors, and at the very back dangle the proteins with a chocolate aroma. The latter is because cocoa is also added to chocolate shakes.

Pay extra attention to the amount of added sugars. Usually artificial sugars such as sucralose, acesulfame K or from plants such as stevia are used. But dextrose, sucrose or fructose can also be added. The sugar content on the label is not always correct and depending on where it is placed on the list of ingredients you can guess the amount added. The rule is that what is stated first is present in higher quantity than what follows.

3. RELIABILITY

The amount of protein stated on the label is sometimes exaggerated, according to the 2014 Wageningen study just mentioned. Although this is fortunately less and less common, you sometimes still see it at low-cost brands – the smaller, cheaper brands.

At the same price fighters ‘amino spiking’ also sometimes  takes place. This means that cheaper, ‘worthless’ amino acids are added to a protein product in order to claim a higher protein content. For example, non-essential amino acids such as glycine and taurine. Adding, for example, creatine or other nitrogen-containing substances also increases the nitrogen content in the protein powders and thus the protein percentage.

We made a selection of whey protein supplements that you can rely on for quality and composition. Most of these have been independently tested by Supplementlabtest.com, although these tests are already a few years old. Labdoor.com has more recent tests, but these mainly concern American brands that are difficult or impossible to obtain from us.

IN SUMMARY

1.   To be able to build muscle optimally, you must eat enough proteins: approximately 1.6 grams per kilogram of body weight per day. This should be possible using any regular animal and/or vegetable protein sources. The use of protein powders is therefore not a must.

2.   Whey protein, usually offered as a supplement in powder form, strictly speaking has the most beneficial properties for muscle growth: an excellent amino acid profile (making it the protein with the highest biological value) with the highest content of leucine (the most important amino acid for muscle growth), highest digestibility and fastest absorption rate. Moreover, a protein shake is easy to prepare and to take with you. Plus it isn’t expensive.

3.   The high absorption rate makes whey ideal to take immediately after training, when the anabolic effect of protein intake may be slightly greater than later within the anabolic window of opportunity. However, there’s no urgency of taking a (whey) protein shake immediately after training if you have already consumed a protein-rich meal within a few hours before the training.

4.   The disadvantage of protein powder is that it does not provide other valuable nutrients, as regular protein sources do. After all, micronutrients are also important for muscle growth (as for your general health as well) and may even enhance the anabolic effect of protein intake. Therefore, make sure that the majority of your protein consumption consists of regular protein sources, such as eggs and chicken. For example, only have a whey protein shake around your workout or in the morning with breakfast.

5.   There are three types of whey: concentrate, isolate and hydrolyzate. Concentrate is the cheapest, most soluble and according to many the tastiest variant. Isolate is the purest and most low-calorie. Hydrolyzate is the fastest absorbing, but also the most expensive and, according to many, the least tasty. For most people, concentrate will suffice, although the slightly more expensive isolate is a good option during a calorie-restricted diet and/or for people with lactose intolerance. So-called blends of several types of whey are also sufficient, but offer no specific added value.