FAQ
What is protein? Protein is one of the three major nutrients (protein, carbohydrate and fat) that you need in relatively large amounts in your diet. Protein is found in foods such as meat, eggs, fish, dairy and nuts. Protein is made up of amino acids joined together in a chain. Our body makes some of these amino acids, however there are some that it cannot make itself which therefore need to be consumed in the food and drink we eat. These are called essential amino acids of which there are nine (there are twenty in total). Whey protein is a high quality protein because it provides the body with all of these essential amino acids that your body needs daily.
What is whey protein? Whey protein is a protein that is found naturally in milk.
Why do we need protein? Everyone needs protein; it is a fundamental part of our diet. Protein is a structural component of our body present in hormones, enzymes, hair, skin, muscles and bones – effectively, protein is everywhere in our bodies. Along with this, our body can also use protein as a fuel – to give us the energy to move. Different sources of protein come with other nutrients that are essential to life (for example red meat gives you iron, dairy products give you calcium) and therefore we suggest you mix it up and eat a range of foods high in protein.
How should I get my daily protein needs? Whey protein should be part of this balance and can give you a high quality punch of protein, whether it is blended into your breakfast fruit smoothie, simply enjoyed mixed with milk or even made into high protein brownies.
How much protein do I need? This certainly isn’t a “one size fits all” answer, and the amount you need depends very much on you and the way you live your life. Generally speaking, a relatively inactive person needs to eat 0.8 grams of protein for every kg of body weight per day (see our “protein needs” help box below for more info on how to work this out). If you do slightly more activity, or are going into your 40’s, or even if you are ill, your protein needs may increase. Anywhere between 0.8 and 1.8 grams of protein per kg of body weight per day would be adequate.
Protein needs: Jack is 24 and weighs 75 kg. He is a bit of a couch potato. He needs roughly: 75 x 0.8 = 60 g of protein per day. Simon is 40 and weighs 80 kg. He exercises every day. He needs roughly: 80 x 1.8 = 144 g of protein per day
When should I have protein? You should balance your protein intake throughout the day, aiming to have no more than 25g of protein in one sitting (e.g. a large chicken breast). Your body can only process a limited amount at a time, so try having around of protein with each main meal, and incorporate protein into your snacks (e.g. a handful of nuts or a yoghurt will give you around 5 -10 g of protein; a shake would provide you with around 20g)
Which protein is best? Whey protein, Milk protein or Egg protein? Whey protein, originally made famous by Little Miss Muffet who sat eating her curds and whey, was originally a waste product from cheese production. Recently, it has been discovered that that the protein found in whey is extremely bio-available to the human body. However, whey is also fairly high in fat and milk sugar (lactose) so we can safely assume that Little Miss Muffet was, in all probability fairly chubby! In order to make whey an appropriate source of Lean protein for today's generation, there is a purification process to remove most, if not all, the fat and sugar from the whey. The product is then dried into a white powder, which is then included as a basic ingredient of many of our protein supplements today. There are different types of whey protein. The extent of isolation and purification determines the quality and type of whey that is produced.
Whey Protein Concentrate
Whey Protein Concentrate is usually slightly cheaper than Whey Protein Isolate as some non-protein components are retained in the powder during purification. When compared to more expensive forms of whey protein, Whey Protein Concentrate contains slightly less protein per gram, which is why it is less expensive. However, Whey Protein Concentrate retains some beneficial components that Whey Protein Isolate does not retain as they are filtered out during the process of isolation.
Whey Protein Isolate
Whey Protein Isolate is a slightly better quality as it contains more protein per gram than other forms of whey. It also has higher levels of some immunoglobins - which boost the immune system - and certain amino acids that are not found in other forms of whey.
Casein Protein
Casein protein is commonly found in dairy products (think lumps in cottage cheese). Casein is actually the curds part of the separated cheese (Little Miss Muffet again!) Because casein is highest in dairy products, it also contains higher levels of lactose than whey protein.
Egg Protein
Until whey became the protein of choice, eggs were seen as the perfect food. They remain "complete" proteins; that is, they contain all the essential amino acids in adequate ratios to promote growth. Egg protein is also relatively inexpensive. Many manufacturers therefore include some egg protein in their formulas.
