Whey Protein Shakes

Whey protein shakes provide a delicious way to add supplemental protein to the diet. Although not suitable for vegans, whey protein, a byproduct of the dairy industry, may be useful for vegetarians seeking additional protein in the diet.

Whey Protein

For many years, a byproduct of the cheese making industry has been whey. When making cheese, whole cow’s milk is separated into its various components. Two of the main proteins in cow’s milk are casein and whey. Both proteins are refined, dried, and used in various baked goods and products.

Forms of Whey Protein

Not all whey protein is created equal. There are actually three forms of whey protein:

• Concentrate: Among the three forms of whey protein, concentrate’s quality varies the most. The amount of protein in whey concentrate can vary tremendously, from around 29% to as high as 89%, depending on how it was processed. Concentrate has a mild flavor that can be enhanced with other flavoring agents, such as vanilla and chocolate.
• Isolate: Bodybuilders and others recommend whey protein isolate as the most bioactively available. This means the body uses it most easily. It is also the highest in protein, coming in at around 90% protein by weight.
• Hydrolysates: Hydrolysates are partially hydrogenated whey proteins. They aren’t the healthiest forms of whey, and have a taste most people find unpleasant, so they’re rarely used in whey protein shakes or products.

If you visit a vitamin, supplement, or body building products shop, you’ll often find whey protein packages in big containers or as shake mixes in envelopes. Check the package to determine which form of whey protein is used in the product. You’ll mostly find either whey concentrate or isolate.

Uses of Whey Protein

There are many uses of whey protein as a supplement. Many body builders drink whey shakes or use whey protein powders to increase their protein intake. Extensive strength training and other exercises can raise the body’s demand for protein. Some diet plans call for drinking protein powder shakes to decrease hunger and increase feelings of fullness. Whey contains branched chain amino acids, an important group of amino acids typically found only in meat, and thus some vegetarians take whey powder to ensure their intake of all the amino acids they need.

Whey Protein Shakes

Whey powder can be found by itself or included in whey protein shakes. These shakes can be purchased as complete shakes. Blend, shake or stir the powder into water and drink up. Some require adding ice or mixing the drink in a blender to create a frothy concoction similar to a milk shake.

Shake Recipes

If you’re thinking of enjoying a whey shake, try some of the following recipes. Many include healthy doses of anti-oxidant and vitamin-rich fruits.

• Energy First includes recipes for body builders and others who are seeking delicious whey protein-based shakes. Many call for flavored whey powders and lots of healthy fruit blended with ice and water.
• Mamas Health includes such yummy recipes as Chocolate Blast, Lemon Vanilla, and Berry shakes.
• Bio Pro, a whey protein manufacturer, offers dozens of recipes to use whey protein powder.

Drawbacks of Using Whey

There are several drawbacks of using whey powder in shakes or other products. First, vegans cannot use whey, since it is of animal origin. If you’re vegan and wish to incorporate additional protein sources into your diet, soy protein powder supplements are a vegan-friendly and plant-based alternative.

Some people find that whey powders are difficult to digest. They may cause constipation or stomach upset in sensitive individuals. If you experience these side effects are drinking whey powder shakes, discontinue use, or try soy protein powders.

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