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Whey protein is one of two major protein groups of milk. Whey is
produced as a byproduct of making cheese. In addition to protein,
unprocessed whey contains fat, lactose, and a few other substances.
Raw whey is processed to produce protein-rich whey protein
concentrates and whey protein isolates. Whey protein concentrates
are rich in whey protein but also contain fat and lactose. Whey
protein isolates are low in fat and lactose.
The main
proteins in whey are beta-lactoglobulin and alpha-lactoglobulin,
which together account for nearly 80% of total whey protein.
Alpha-lactalbumin is high in the amino acid tryptophan, which the
body uses to make the neurotransmitter serotonin. Studies have shown
that supplementing with alpha-lactal can help improve memory
impairment caused by stress.
Whey protein is more rapidly
digested than other proteins, such as casein (another milk protein)
and may prove useful in the nutrition of some infants and other
individuals. There is some evidence that they may have even had some
immune-modulating and anticancer effects. However, to date there is
no compelling evidence that whey protein builds muscle faster than
other protein sources.
Whey protein recommended
dosage
There is a variety of different types of
supplemental whey protein. These include whey protein concentrates,
whey protein isolates, whey protein hydrolysates, and combinations
of all of these types. While doses of whey protein are variable
depending on the intended use, some individuals will take 10 to 25
grams of whey protein daily.
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