{"id":276616,"date":"2010-02-04T12:29:43","date_gmt":"2010-02-04T17:29:43","guid":{"rendered":"http:\/\/www.marksdailyapple.com\/?p=10596"},"modified":"2010-02-04T12:29:43","modified_gmt":"2010-02-04T17:29:43","slug":"a-primal-primer-whey-protein","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/276616","title":{"rendered":"A Primal Primer: Whey Protein"},"content":{"rendered":"

\"WheyWe\u2019re long overdue for a good, solid post on whey protein<\/a>. I include it in my Responsibly Slim shake mix<\/a>, a number of readers asked about it after last week\u2019s dairy post<\/a>, and it\u2019s one of the more commonly used nutritional supplements<\/a> around, so it\u2019s a no-brainer of a post.<\/p>\n

What is Whey?<\/h3>\n

Whey is a byproduct of cheese<\/a> production. It\u2019s that pseudo-clear liquid remaining after milk has been curdled and strained that used to be tossed aside as waste material. Today, we know that it houses an impressive array of proteins: beta-lactoglobulin, alpha-lactalbumin, and serum albumin. These are complete proteins, comprised of the essential amino acids central to protein synthesis and increased muscular hypertrophy<\/a>. Our bodies can produce non-essential amino acids from lesser amino acids, but we cannot produce the essentials ourselves; we must eat quality protein sources<\/a>. Whey is a naturally occurring, essential protein that satisfies the body\u2019s protein requirements<\/a> \u2013 hence its popularity.<\/p>\n

<\/span><\/p>\n

Can Dairy-Sensitive People Use Whey Protein?<\/h3>\n

Whey contains trace elements of lactose<\/a>, so the extremely intolerant may have problems digesting it properly. Because whey is, by definition, the stuff that separates from the casein<\/a> when it curdles, it has even less casein (save for trace amounts), rarely enough to be noticeable to anyone but the most casein-intolerant. But that\u2019s pure whey; whey protein powder has even less of both.<\/p>\n

Lactose may pose a problem, but casein almost certainly will not.<\/p>\n

Isolate vs. Concentrate vs. Hydrolysate<\/h3>\n

As for whey protein powder, you\u2019ve got a couple options. Whey protein concentrate contains some fat and lactose, while whey protein isolate is pretty much pure protein with very little of the other dairy elements remaining. Concentrate is less processed and more whole, but has less protein. Isolate is about 90-94% protein, but it\u2019s subjected to a more rigorous refinement process. Bodybuilders are drawn to the \u201cpurity\u201d of whey isolate, lured by the moderately higher protein counts. Isolate is also considerably more expensive than concentrate, and the purported boost in beneficial effects on protein synthesis are overstated; drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. Whey protein is whey protein, and concentrate allows you to get more for your money. Go with concentrate unless you\u2019re terribly sensitive to dairy<\/strong> (in which case it might be a better idea to just eat a steak<\/a> instead).<\/p>\n

Whey hydrolysate is predigested whey protein that\u2019s easily absorbed and virtually free of any potential allergens, but it\u2019s (in my opinion) horribly overpriced. Whey in general is already highly bioavailable and easily absorbed by our bodies, so absorption is rarely an issue with whey. Hydrolysate is great marketing. That\u2019s about it. The elite of the elite \u2013 those hulking magazine cover superheros with tanned, smiling faces atop straining, veiny necks \u2013 may have actual cause to maximize protein absorption, but you guys definitely don\u2019t need to fuss over that stuff.<\/p>\n

Is it Primal?<\/h3>\n

Whey protein falls into the 80\/20 category<\/a>.<\/strong> It isn\u2019t strictly Primal<\/a> (and certainly not paleo) in that it wasn\u2019t available to Grok<\/a>, but it can be an effective, occasional high-protein meal replacement with most \u2013 if not all \u2013 of the potential allergens mitigated or negated. It\u2019s an analog, a bit like dairy itself. If you can\u2019t handle any dairy, skip it (or try whey isolate) and take the time to prepare a meal. If you can handle dairy without a problem, a whey protein powder is a pretty good way to shuttle nutrients into your body, especially if you’ve chosen to go the post-workout nutrition route\u00a0 – which I usually don’t<\/a>.<\/p>\n

Going Primal<\/a> means acknowledging both the limitations and the advantages of modern life.<\/strong> I wish I could laze around on the savannah for days following a successful kill. I wish I had ten hours of leisure time every day. The reality is that we\u2019re a busy<\/a> bunch of people, and if we\u2019re truly serious about maximizing our quality of life, slamming down a quick protein shake<\/a> so we can get to the office a little earlier might mean we can leave earlier, too, and get home in time for a date with the significant other, a hike at dusk, or an extra couple chapters on that great book we\u2019ve been meaning to read. If that isn\u2019t a feature of modern life that can help us follow the Primal ways more easily, I\u2019m not sure what qualifies.<\/p>\n

Get Free Health Tips, Recipes and Workouts<\/a> Delivered to Your Inbox<\/em><\/em><\/em><\/em><\/em><\/em><\/em><\/em><\/h4>\n

Related posts:<\/p>\n

    \n
  1. Protein Powders: How Do They Measure Up?<\/a><\/li>\n
  2. Dear Mark: Vegetarian Protein Possibilities<\/a><\/li>\n
  3. Dear Mark: Pondering Protein<\/a><\/li>\n<\/ol>\n

    <\/p>\n","protected":false},"excerpt":{"rendered":"

    We\u2019re long overdue for a good, solid post on whey protein. I include it in my Responsibly Slim shake mix, a number of readers asked about it after last week\u2019s dairy post, and it\u2019s one of the more commonly used nutritional supplements around, so it\u2019s a no-brainer of a post. What is Whey? Whey is […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-276616","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/276616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=276616"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/276616\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=276616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=276616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=276616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}