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The Right Whey Protein
By Cory Holly
Whey is a derivative of milk, produced as a watery, sidestream product during the
manufacturing of cheese. Cheese consists primarily of milk curd, which is a soft gel formed
when casein, the most abundant protein in cow’s milk, reacts with lactic acid converted from
lactose (milk sugar) by microorganisms in the milk. Milk curd contains most of the milk fat,
some whey and many other water-insoluble substances. Fresh liquid whey is mostly water
and lactose.
In its original and raw form, fresh whole whey has a similar effect on the digestive tract to
that of yogurt, and is regarded as a natural cleanser and remedy for many intestinal
complaints. I first read about whey as a health food in Dr. Paavo Airola’s 1971 classic book Are
You Confused? Airola describes whey as a national food in Sweden where it is traditionally
used to prevent internal sluggishness, gas, bowel putrefaction and constipation.
But there is something even more special about whey, especially for athletes and those of us
committed to the active lifestyle. Whey contains an extensive range of remarkable proteins
called "whey peptides" which provide the highest quality source of protein known — higher
than eggs, fish, turkey, beef or soy. Whey protein is also "cleaner" than commercial animal
proteins, less susceptible to oxidant and free radical conversion and carries virtually no risk of
parasite, pathogen or infective microorganism exposure.
Cooking Denatures Protein
Cooking reduces the biological value of protein. Exposure to high-heat ruptures the bonds
that hold peptides together causing a cross-linking effect. Few of us eat wild, raw animal
protein, which is actually alkaline forming, high in bioactive micronutrient and enzyme value
and conducive to adrenal function, general survival and good health. Protein is our only
source of essential amino acids and nitrogen, and therefore its rate and percentage of
absorption and utilization is enormously important to health and fitness. Nitrogen is critical to
tissue growth, wound healing and the formation of creatine, niacin, B12 and even our genetic
hardware. In essence, human cells function as mini-protein factories.
Only 0.6% of whey is protein, which means it takes approximately 229 litres of milk to
produce one kilogram (1000mg) of concentrated, high-quality whey protein. The trick is to
extract the fullest and most complete spectrum of peptides possible without damaging their
structure or affecting their health enhancing properties. That means no heat, no chemicals
and starting with the highest grade of whey available (preferably Canadian whey).
2885 Shaughnessy St. • Port Coquitlam, BC • (778) 285-WHEY • www.onewhey.ca • [email protected]
Whey Peptides
Whey peptides are comprised of two or more amino acids linked together in sequence, like
the pearls of a necklace. Each pearl represents a single amino acid, such as tryptophan or
leucine. When two amino acids are connected to each other they become a peptide. A
dipeptide is defined as two amino acids joined together by a peptide (disulfide) bond.
Carnosine is a dipeptide consisting of alanine and threonine. Three amino acids joined
together form a tripeptide, such as glutathione (cysteine-glutamate-glycine). Polypeptides are
formed by an indefinite number of amino acids. Human growth hormone (hGH) is a
polypeptide hormone consisting of 191 amino acids.
Whey peptides vary in size, molecular weight and function. For instance, beta-lactoglobin,
which is a medium weight whey peptide, is recognized as one of nature’s best sources of
branched-chain amino acids. The branched-chain amino acids or BCAAs, protect against
muscle loss when dieting and supply extra energy for strenuous workouts. Many athletes use
whey protein exclusively for BCAAs, as they also spare muscle proteins depleted through highvolume and high-intensity training. BCAAs help keep your anabolic drive alive.
Another newly discovered whey peptide of low molecular weight, is called glycomacropeptide
(GMP). This peptide is known to suppress appetite, reduce blood stickiness, function as an
antibacterial and even reduce tartar adhesion in teeth! GMP also contains a very unique
compound called sialic acid, which acts like an anchor in the GI tract to neutralize common
viral infectants. Other important whey peptides include lactalbumin, lactoferrin, bovine serum
albumin (BSA), immunoglobulins, lactoperoxidase, peptones and lactophan.
Extraction & Filtration Methods
The best whey proteins are derived from ultra-high quality whey protein concentrate (WPC),
which is created after whole whey has been dried and filtered to remove most of its lactose,
minerals and fat. The next step involves the technology of enzyme hydrolysis and several
extraction and special filtration methods, including cross-flow ultrafiltration, microfiltration,
ion-exchange, nanofiltration, diafiltration and reverse osmosis.
Each particular method of extraction is crucial to the performance and activity of each specific
whey peptide, which explains why none of these advanced extraction methods is necessarily
superior to the other. For example, ion-exchanged whey protein is rich in high molecular
weight immunoglobulins and whey growth factor extract (WGFE) but the process produces
virtually no bioactive GMPs. Ion-exchanged whey protein is also high in sodium and requires
additional filtration to improve its protein concentration. Crossflow membrane ultrafiltration
is best for GMP production and retains a higher proportion of calcium, but it reduces bovine
serum albumin (BSA) which is known to boost immune function by increasing glutathione.
Combining several extraction methods is actually the best "whey" to go as such a blend will
2885 Shaughnessy St. • Port Coquitlam, BC • (778) 285-WHEY • www.onewhey.ca • [email protected]
result in a highly functional, proprietary supreme blend. But a product derived from only one
method such as cross-flow ultrafiltration still has outstanding application. The biological
values of various filtration and extraction methods will be similar but the functional
properties of each product will relate to their peptide displacement and concentration.
Lactose and milk fat may also vary per serving. Engineered whey protein isn’t cheap and
expect to pay even more for a supreme blend. Combining different extraction methods costs
more to manufacture and the taste and texture of the end product is difficult to attend.
Choose a NAME BRAND when selecting a whey protein. Buy from a company who has earned
a reputation for quality and maintains a manufacturing environment which complies with
Good Manufacturing Practice (GMP) in Canada. Quality control is enormously important, as
whey proteins are classified as foods in Canada and seldom undergo extensive analytical
testing to verify their contents, biological value, whey peptide percentage and label claims.
Cory’s Secret Recipe For Health
Whey peptides are clearly established as one of the best single choices when selecting a
protein supplement for yourself or your family. They deliver muscle-building nitrogen faster,
and when stacked into a healthy diet, they provide multiple health benefits that everyone can
enjoy, regardless of age. Add one or two scoops of whey protein to 1 cup of filtered water and
combine with one tablespoon of The Sport Oil and your favorite fresh fruit, such as papaya,
kiwi, pineapple, banana or frozen berries. If you want to spice it up with more power or
prevent exhaustion, add 2-5 grams of creatine monohydrate and 2-5 grams of L-glutamine.
Use bodyweight and activity level as a guiding force to determine appropriate amounts. Now
you’ve got my secret recipe for health and vibrant living — don’t underestimate it!
PROTEIN COMPARISON CHART
FOOD (100gm)
Whey Peptides
Chicken Breast
Venison
Tuna (water)
Bacon
Swiss Cheese
Lamb (leg)
Halibut
Ground Beef (lean)
Beef Liver
Beef Pepperoni
Salmon Pink
PROTEIN
88gm
31gm
30gm
30gm
30gm
29gm
28gm
27gm
25gm
24gm
22gm
20gm
FAT
1gm
5gm
3gm
0.5gm
49gm
28gm
7gm
3gm
18gm
5gm
44gm
6gm
CARBS
5gm
0gm
0gm
0gm
0gm
4gm
0gm
0gm
0gm
4gm
0gm
0gm
FAT % (Calories)
2%
23%
18%
4%
79%
66%
36%
20%
62%
27%
82%
40%
BV*
110-159**
79
80
83
82
84
80
83
80
82
80
83
2885 Shaughnessy St. • Port Coquitlam, BC • (778) 285-WHEY • www.onewhey.ca • [email protected]
Mozzarella Cheese
Sirloin Steak
Peanuts (dry roast)
Soybeans
Sesame Seeds
Almonds
Beef Salami
Cottage Cheese
Pork Chop
Egg (whole)
Egg (white)
Lentils
Yogurt (skim)
Alfalfa Sprouts
Millet
Oatmeal
Milk (whole)
Milk (skim)
Broccoli
Spinach
Baked Potato
Brown Rice
Yam
20gm
18gm
18gm
17gm
17gm
16gm
15gm
14gm
13gm
12gm
10gm
9gm
4gm
4gm
4gm
3gm
3gm
3gm
3gm
3gm
2gm
2gm
1gm
22gm
20gm
52gm
9gm
49gm
52gm
21gm
2gm
19gm
11gm
0gm
0.4gm
1gm
0.6gm
1gm
0.2gm
3gm
0.2gm
0.3gm
0.2gm
1gm
0.8gm
0.8gm
4gm
0gm
25gm
10gm
25gm
25gm
4gm
4gm
0gm
0gm
0gm
20gm
6gm
3gm
24gm
11gm
5gm
7gm
5gm
3gm
25gm
23gm
28gm
67%
71%
72%
43%
72%
74%
71%
20%
77%
67%
0%
3%
18%
16%
7%
3%
46%
4%
8%
7%
8%
7%
1%
84
80
68
74
70
66
80
84
82
100
88
68
88
58
62
58
91
91
60
60
60
59
62
*BV (Biological Valve) refers to the amount of protein (nitrogen) retained in the body per
gram of protein absorbed.
**Colgan, Michael PhD, The Right Protein for Muscle and Strength (1998) Progressive Health
Series Colgan Institute, pg. 20 BIOLOGICAL VALUE OF PROTEINS
Protein (which means “to come first”) is essential, as it supplies the body with amino acids
and our only source of nitrogen (16%). High temperature denatures protein and reduces its
biological value. This can adversely affect tissue repair and wound healing, and potentially
compromise enzyme activity, immune function, hormone production and neuropeptide
transmission.