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Whey Is Me

As I continue to search for adequate protein sources for optimum heath and exercise recovery, being as though I have been an ovo lacto vegetarian for 32 and pescatarian the last 3 plus years of my life. I have found a protein that helps with repair, recovery and proper immune function. Whey is the liquid material and globular proteins that is the by product of cheese production from milk. I was a bit hesitant with this because of my history with lactose and milk digestion intolerance. But with my current athletic program it has worked well and because of the lack of casein in this product, my digestion has been stable with the major allergen source in milk being from caseins.

Whey is made up of several nutrients that are primarily composed of protein, lactose, fats and minerals. This protein molecule is composed of Beta-lactoglogulin, alpha-lactalbulin, and serum albumins. The protein fraction bonds are also made of lactoperioxidases, bovine serum albumin, immunoglogulins, lysozyme and lactoferrin. The Biological value of each protein has a specific quality for health and repair that research is currently validating the effects and benefits.

Whey proteins are comprised of 3 major forms which are concentrate, isolate and hydrolysate. Concentrates have a moderate protein weight (29%-89%) by volume and the highest bioactive compounds with more carbohydrates and less fat and cholesterol. The highest protein value of 90% or more is from Isolates. They are processed to remove the fat and lactose which also reduces the bioactive compounds. Hydrolysates are predigested and partly hydrolyzed for improved digestion and use by the body. This form is more expensive to manufacture and has been shown to have a less allergenic reaction than the other two forms. The Biological value of the concentrates, isolates, eggs and lastly milk is in descending order of superiority.

Many athletes have used this protein powder for muscle growth and repair for many years. Several studies validate the improved muscle mass and strength increases from using this supplement. Whey proteins high BCAA profiles and biological value are key elements in the effective protein synthesis. Additionally, this speeds recovery and improves adaption to physical exercise. Ongoing research to show the effects of reducing heart disease, diabetes and cancer are currently under analysis. Whey has been shown to increase glutathione (GSH) synthesis. GSH is a antioxidant that protects the body from toxins and free radical damage. Increased levels of GSH can improve immune function, reduce oxidative stress and help the body combat stress more effectively. Studies have shown that low levels of Glutathione are associated with fatigue and over training.

I have found that when whey is consumed this has a direct effect on recovery and delayed onset muscle soreness. After intense exercise, there is a window of opportunity where the body absorbs the necessary nutrients more effectively. This “window” is immediately after working out up to 3o minutes. I have also correlated that a 1/3 protein and 2/3 carbohydrate ratio has the more pronounced effect on the replenishment of glycogen storage and muscle repair. So the longer you wait after exercise, the more sore you will be and reduced recovery.

Certain Whey protein powders can cause digestive disorders and additional symptoms (fatigue, headache) in certain people which as mostly lactose tolerate related. I have found that this is mostly related to the artificial sweetener used and the specific whey form. Thru my trials and multiple dietary experiments, the purer the whey form and simpler the ingredients (Infinit Nutrition Custom Protein Blend) used in processing, the less effect on the digestion and optimum use by the body for repair and recovery from your exercise experience.  Thanks for reading, Dr. Joe

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