When comparing protein from solid food and liquid protein such as whey protein it is important to understand how protein is digested in the body. Protein is made up of amino acids linked together by peptide bonds. If you consume protein the digestion of the protein actually begins in the stomach primarily due to hydrochloric acid and the enzyme pepsin. The enzymes in the stomach can be influenced by specific factors such as the temperature of the food and the acidity of the food and stomach. The hydrochloric acid is in charge of breaking the peptide bonds, which creates smaller chains of amino acids. Further digestion of the protein into single amino acids takes place in the upper portion of the small intestine due to the pancreatic protein enzymes. At this point the amino acids can now be absorbed into the blood stream where they are transported to the liver and then sent out to the muscles. The process of protein digestion is complex and can vary depending on the source of protein.
In order to compare a whey protein from a variety of food proteins it is necessary to identify what whey protein is and the different variations available. Milk protein has two proteins, casein and whey protein, whey is more soluble and has a higher quality rating. Whey protein is actually a co-product of the cheese making process. The most common variations of whey include:
• Whey protein isolate: most pure and concentrated form, it contains 90% or more of protein with little fat and lactose, can be more expensive
• Whey protein concentrate: has anywhere between 29% and 89% protein depending on product, contains more fat and lactose
• Hydrolyzed protein: the amino acid chains are broken down into small segments called “peptides”
When selecting a specific type of protein it is essential to evaluate specific components. Consider the following:
• if it contains all essential amino acids, making it a complete protein
• does it contain branched-chain amino acids (valine, leucine, and isoleucine)
• the biological value of the protein.
Why should you be concerned with these characteristics? Essential amino acids are amino acids that the body cannot make. Branched-chain amino acids are a must for any athlete, they are necessary for muscle recovery and protein synthesis. The biological value of the protein tells you the availability and digestibility of the protein.
Whey protein is very soluble which makes it digested and absorbed faster. Also on a gram-to-gram basis whey protein isolate delivers more essential amino acids to the body but without the fat or cholesterol.
So should you consume a whey protein or a food protein? It really is up to the athlete. Whey protein is a complete protein and has the highest biological value with a score of 100 when compared to whole egg protein (88-100), casein (80), soy protein concentrate (74), and beef protein (80). For most people time and money is always a concern. Whey protein is very convenient, but can sometimes be expensive depending on the brand. If you do want to try whey protein choose a product that has whey protein isolate as the first ingredient, this will ensure that you are getting the most pure source and best quality. Consuming a food protein post-workout could save you some money, and choosing a food over a supplement is always recommended. But if you are interested in using a whey protein powder it is a great source of protein and would be a highly effective addition to your well-balanced diet.
By: Andrea Behling
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