Whey Protein Vs, Animal Protein

Question of the Week:

Q: What is the difference between whey protein and animal protein in powder form?

A: The difference between the two is not like one may think. Whey protein is an animal found in milk and milk products like yogurt, ricotta cheese, cottage cheese (especially the liquid float on top), goats milk, and cheeses like cheddar, provolone, and swiss. Think of the line from the nursery rhyme Little Miss Muffet, “Little Miss Muffet sat on a tuffet
 eating her curds and whey,…”. Curds and whey are proteins found in milk, an animal protein source. Whey is the liquid portion that is leftover from cheese production. So whey is not a different protein, rather it is a kind of protein found in some animal proteins. Just like a bicycle manufacturer has different bikes, protein (the bike manufacturer) has different proteins.

However, in powdered form, whey protein powder and whey protein concentrate are higher in lactose which can cause gastrointestinal discomfort for some people. Whey protein isolate is lactose free. Other protein powders made of different proteins will have other qualities. (Dunford, Sports, Cardiovascular & Group, 2006) The real question is why does whey protein have so much hype?

Q: Why does whey protein have so much hype?

A: As mentioned, whey protein comes from an animal source and is a very bioavailable, soluble protein. As a result it will enter the blood stream faster then other proteins. Plus it has additional benefits including immune system influences and antioxidant properties. In addition, whey protein contains branched chain amino acids (BCAA), leucine, isoleucine, and valine. (Dunford, Sports, Cardiovascular & Group, 2006) The reason that this is such an important piece to the puzzle is that BCAA are shown to spur protein synthesis. It is these qualities that supplement companies use to market their whey protein products. However, the average American diet provides enough quality protein for even the increased needs of athletes (1.2-1.7 g/kg bodyweight), thus making protein supplements unnecessary and costly. (Dunford, Sports, Cardiovascular & Group, 2006) Yes, research shows that the BCAA leucine does increase protein synthesis, but 2.5 g of leucine, or 3.5 oz beef is all you need. A meal with 3 oz chicken, an 8 oz glass of milk, cup of brown rice, and a half cup asparagus provides about 3 grams leucine and over 30 grams protein. (Seyler & Layman, 2012) Basically, a well balanced meal with high quality proteins (animal protein) will provide enough protein. Even a vegetarian or vegan can attain adequate protein and leucine intake. Timing of the protein is just as important however. According to SCAN’s Pulse, 90 grams of dietary protein distributed between three meals will provide maximum protein synthesis. (Seyler & Layman, 2012) Furthermore, according to the Academy of Nutrition and Dietetics, Sports Nutrition: A Practice Manual for Professionals, protein supplements are no more affective than the proteins we get from our diet. In short, eat real food and use the money that you would have used on supplements to buy new running shoes or new tires for you bike. (Dunford, Sports, Cardiovascular & Group, 2006)

Amount of Leucine in Foods
3 oz cooked beef	2.15 g
3 oz cooked pork chop	2.00 g
3 oz tuna	1.75 g
8 oz milk	0.85 g
One large egg	0.6 g
1/2 c edamame	0.4 g

*Adapted from: (Seyler & Layman, 2012)

References:

Dunford, M., Sports, A. D. A., Cardiovascular, F., & Group, A. W. N. D. P. (2006). Sports nutrition, a practice manual for professionals. (4th ed ed.). Amer Dietetic Assn.

Seyler, J., & Layman, D. (2012). The role of protein in overall health: Quality, quantity, and timing considerations. SCAN’s pulse, 31(3), 4-6.