Whey Protein: We answer the most frequently asked questions
What is whey protein? How is it produced and from what? What are its benefits for the body? Is it ideal for me? Does it have any side effects? What are the differences with goat and sheep whey protein? These and other questions will be answered in this article. If you have additional inquiries, feel free to reach out to our team; we’d be happy to assist you!
Whey protein represents the highest biological value protein. Biological value is an index indicating the body’s ability to absorb protein, with higher values indicating greater absorptive capacity. This index correlates with the quantity of amino acids provided by each protein when broken down by our bodies.
Whey protein provides the body with all the essential amino acids that it cannot produce on its own and must obtain through diet. Moreover, it contains the highest amounts of branched-chain amino acids (BCAAs) compared to any other food. These amino acids, including leucine, isoleucine, and valine, are particularly important for muscle building.
What is whey protein?
Whey protein, along with casein, are the two types of protein derived from milk. During the cheese-making process, specific enzymes are added to the milk to separate the whey from the curd. The curd continues the process to become cheese, while the whey is pasteurized and the moisture is removed to turn it into powder. In the past, whey was disposed of in rivers as waste, creating significant ecological problems. However, research has shown its significant health benefits over time. If you want to learn about the history of whey protein, read here.
The products of the Real Greek Protein range come from the processing of Greek goat milk from Greek dairies that produce PDO Feta and other traditional Greek cheeses. They are products with a unique composition and characteristics, free from additives and preservatives.
The milk is collected daily, pasteurized, and immediately chilled after cheese-making, ensuring its freshness and excellent quality before its final processing. It is processed in state-of-the-art production facilities of the group. The most common worldwide methods are used, such as ultrafiltration/diafiltration, under mild conditions to avoid modifying the protein structure (denaturation) and, consequently, the nutritional value.
All processes are carried out under the strictest hygiene conditions with systematic quality control and the strict implementation of a certified quality assurance system according to ISO22000.
When should protein consumption occur?
The time as well as the amount of protein you should consume depends on your goals and your level of activity.
Let’s look at some examples:
Goal – Weight Loss
Consuming protein-rich foods and snacks throughout the day reduces appetite and boosts metabolism. Therefore, a good choice would be to consume protein snacks between meals, which will help achieve satiety and consequently reduce daily calorie intake.
Goal – Muscle Gain
Protein is the building material of muscles. Now, when to consume it is a controversial issue for many nutritionists and fitness enthusiasts. The prevailing view is that protein consumption should occur within 30 minutes after exercise, when muscles need it for repair, or 30 minutes before exercise (for resistance training). Recent research, however, suggests that for the average person, and not for athletes, this timing is not absolute and protein can be consumed even two hours later, with an emphasis on protein intake rather than timing.
Goal – Maintenance of Muscle Mass and Elderly Individuals
It is a fact that as we age, the body’s protein needs increase, as muscle mass begins to decline after the age of 30. In this case, nutritionists recommend regular consumption of protein at each meal and in small amounts. That is, 25-30 grams of protein per meal. Read more in our article.
Does whey protein ultimately cause weight gain or weight loss?
To properly answer this question, we must first consider some relevant observations regarding weight loss and weight gain.
Weight loss or gain depends on your daily calorie intake compared to your activity level and your body’s ability to burn those calories. Eating fewer calories than you burn will lead to weight loss, while eating more calories than you burn will lead to weight gain. It sounds simple, but in reality, it’s not so straightforward. The ratio of macronutrients in your diet (proteins, fats, carbohydrates) can influence the outcome. The goal is to gain muscle and lose fat, not the other way around. Therefore, maintaining your weight or achieving an increase in muscle mass and decrease in fat is often the desired outcome, even if the scale remains seemingly stable.
So the answer to this question is that no, whey protein alone does not cause weight gain; on the contrary, it creates a feeling of satiety in the body, resulting in the consumption of fewer calories and activates metabolism. However, your overall diet and the quality of carbohydrates and fats you consume will affect the outcome. And remember, the quality of your food matters! Low-quality or highly processed proteins and ingredients can create inflammation in your body and affect the overall results of your diet.
Yes! Since everyone needs protein in their diet, of course you can. What changes is the quantity; a runner, for example, needs a different daily protein intake than someone whose body isn’t regularly engaged in exercise. The benefits of protein aren’t limited to people who engage in intense physical activity, as was previously thought.
What are the benefits of whey protein for the body?
The benefits of whey protein are not limited to muscle enhancement and weight loss. Studies have shown that protein intake strengthens the immune system, aids in wound healing as well as post-surgical recovery, reduces blood pressure in individuals with hypertension, and promotes good mood!
In a recent review article published in Food and Humanity, researchers summarized the current evidence regarding the importance of whey protein in the prevention and treatment of cancer. The results are very promising, and research in this area continues.
Other studies provide insights into reducing cholesterol levels, improving immune response in children with asthma, and reducing weight loss in individuals with HIV. However, these are isolated studies and more research is needed for conclusive results.
Does it have any side effects when consumed?
No, no side effects have been recorded in healthy individuals. There used to be a belief that consuming whey protein could cause kidney and liver problems. However, experts have now concluded that whey protein consumption can only burden those organs after excessive intake and in individuals who already have some sensitivity. Nevertheless, it is recommended to consume an adequate amount of water throughout the day.
Additionally, it may cause allergic symptoms in individuals who are lactose intolerant, as it originates from milk. Other symptoms such as osteoporosis, fatigue, weakness, elevated blood acidity levels, gastrointestinal issues, and swelling can result from excessive and indiscriminate consumption of protein. If you are taking any medication, always consult your doctor.
The goat – sheep whey protein of the Real Greek Protein series presents some advantages compared to its cow counterpart:
• Higher bioavailability of micronutrients such as iron, calcium, magnesium, phosphorus, copper, and zinc.
• Better parathyroid hormone (PTH) levels.
• Higher concentration of amino acids isoleucine, phenylalanine, and histidine.
• Better absorption and assimilation of proteins by the body.
• Increased concentration of vitamins and minerals such as calcium, magnesium, phosphorus, zinc, vitamin A, vitamin E, niacin, vitamin B6, and vitamin C.
These data may contribute to:
• Better restoration of iron deficiency anemia and bone demineralization.
• Action against osteoporosis and rheumatoid arthritis.
• Increased metabolism, thereby reducing LDL (bad) cholesterol levels and triglycerides.
• Anti-inflammatory and protective action on the intestine as well as improvement in the inflammatory condition of the colon.
• Better digestion and as an excellent food in cases of malabsorption.
• Protective action against oxidative stress.
• Muscle system development.
• Immune system reinforcement.
• Weight control.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
Meet the products of the Real Greek Protein series, made from 100% Greek goat and sheep milk. They do not contain preservatives and other additives:
Real greek protein
Sheep & Goat Whey Protein 1kg - WPCThe classic favorite protein powder, Real Greek Whey 80, is 100% Greek goat and sheep whey protein. It has a protein content of 82% in natural, pure form.
Real greek protein
Protein Carob Cookie with CocoaThe Real Greek Protein Carob Cookie with Cocoa flavor is a healthy, high-protein snack. Ideal for daily consumption between meals.
Real greek protein
Protein Shot With Banana Flavor 16gFor quick and easy protein consumption throughout the day, Real Greek Whey 80 Shot with banana flavor is the solution. Packaged in a convenient shaker!
Real greek protein
Sheep & Goat Whey Protein 2kg - Banana & Cookie Flavor2 in 1! Real Greek Whey 80 featuring two flavors, banana and biscuit. Enjoy with whichever flavor combination you desire.
Real greek protein
Protein Carob Cookie with Orange & HoneyCarob Biscuit with Orange and Honey Flavor. A healthy, high-protein snack made from goat and sheep whey protein. Ideal for daily consumption between meals.
Real greek protein
Sheep and Goat Whey Protein 1kg & Cookie FlavorThe Real Greek Whey 80 - sheep and goat whey protein with a cookie flavor provides all the benefits of whey protein and satisfies the craving for something sweet.
