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What is Whey Protein Powder and Do I Need It? | Diet and Nutrition

Find Out How Whey Protein Powder Went from Dairy Underdog to Nutritional Superstar

Whey protein seems to be everywhere. 

One of the top selling (and most heavily-marketed) nutritional and sports supplements on the market today, whey protein turns up as an ingredient in everything from smoothies to nutrition bars to high-protein cereals.  Personal trainers often include whey as part of their clients’ diet plan, smoothie bars offer it mixed with ice and fruit, and aspiring bodybuilders and soccer moms alike seem to have found a permanent place for a tub of whey protein powder in their pantries.

But what exactly is whey protein powder? Where does this stuff come from? And do you really need it?

A Brief History of Whey Protein

Whey is a natural by-product of the cheese-making process. Milk contains two primary proteins: casein and whey.  Whey composes about 20% of milk proteins, and casein comprises the remaining 80%. So when you drink a glass of milk, you are consuming both casein proteins and whey proteins.

During the cheese-making process, an enzyme called rennet is added to milk to curdle it. The curds are used to make cheese, and the remaining liquid is whey.

Historically, this liquid was considered more-or-less useless. Indeed, the dairy industry had so much excess whey that they struggled with disposing of the surplus. Some of it found its way into swine or cattle feed, where it appeared to produce larger, meatier cows or pigs, but a great deal of it also ended up in the landfill.

Which was really a shame, because the cattle farmers were on to something. It turns out that whey is extremely rich is three milk proteins – specifically beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%) — which are more easily digested by the body than any other protein, including the holy grail of protein, eggs.

There was just one problem: Whey in its naturally occurring form is a sloppy, liquid mess.  It also has very little flavor. Trying to sell the world on a great protein source that has to be refrigerated and doesn’t have much taste would challenge even the best marketer.

Enter modern technology.  Scientists figured out a way (no pun intended) to “dry” and powder-ize whey, while still maintaining it’s basic nutritional profile.  The result was whey powder, which could be reconstituted in liquids while still preserving its protein values.

The rest, as they say, is history.

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Five Healthy Breakfast Ideas from Answer Fitness®

A healthy breakfast can help you stay energized during the day and keep the pounds off. Try one of these healthy breakfast ideas to jump start your day.

Why make time to eat breakfast?

Because it makes good fitness sense.

Research indicates that people who regularly eat breakfast may have less body fat and are less likely to overeat during the rest of the day. More importantly, when they lose weight, they tend to keep it off longer. 

Two studies in the Journal of the American Dietetic Association support this.

While they were funded by cereal companies, the science has been peer reviewed and seems solid: People who it breakfast have more success with weight loss over the long haul.

If the thought of trying to wrangle up a healthy meal in the morning causes you to shudder, relax. Regardless of your schedule or prowess in the kitchen, try one or more of these five breakfast ideas to get your morning off to a healthy start:

Healthy Breakfast Idea #1: Oatmeal

Oatmeal is a power food that belongs in every healthy pantry.

Inexpensive (a large container of oats will cost you less than $3), loaded with heart-healthy soluble fiber and plenty of complex carbs, oats are one of your best breakfast bets.  On their own, they can be bland, but dressed up with cinnamon, a touch of honey, dried or fresh fruit, or even a scoop of whey protein powder, they become something that transcends their humble reputation.

If you don’t care for the consistency, try Scottish Oats (which are grainier and have more texture) or provide a little crunch by adding chopped walnuts, pecans or sliced almonds.

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Healthy No Bake Cookies | Healthy Recipes

This heart-smart, no bake cookie recipe will satisfy your sweet tooth and help keep you lean and healthy.

Got a chocolate craving you just can’t make go away?

Try this healthy version of the traditional no bake cookie when fruit alone won’t solve your cravings. 

Loaded with protein, soluble fiber from oats and heart-healthy monounsaturated fats from the peanut butter, this is a great substitute for a sports or nutrition bar, which are often high in sugar and high-fructose corn syrup.

The best part is you can mix this recipe up in less than five minutes, and eat it straight from the bowl (go ahead, it’s GOOD for you) or refrigerate it for a great, healthy snack the next day. 

Healthy No Bake Cookies

Ingredients

1 packet Kashi Instant Heart to Heart Golden Maple Oatmeal
1 tbs natural peanut butter
1 scoop chocolate whey powder
2-3 tbs water
1 tbs organic, unsweetened coconut (optional)
1 tbs salted, chopped peanuts (optional)

Directions

1. In a small bowl, combine the first four ingredients and mix thoroughly.
2. Eat directly from the bowl, or cover a plate with waxed paper, spoon out the batter on to the waxed paper, sprinkle with coconut and refrigerate until firm.

Also, if you like a sweet and salty flavor, add 1 tablespoon of chopped or whole salted peanuts.

Nutritional Information

Serving Size: One recipe

Calories 389.8
Total Fat 10.6 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 191.0 mg
Potassium 399.0 mg
Total Carbohydrate 47.1 g
Dietary Fiber 5.7 g
Sugars 23.6 g
Protein 27.7 g

Vitamin and Mineral Information

Vitamin A 25.0 %
Vitamin B-12 100.1 %
Vitamin B-6 100.7 %
Vitamin C 50.1 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 1.8 %
Copper 5.4 %
Folate 100.0 %
Iron 11.9 %
Magnesium 24.8 %
Manganese 76.4 %
Niacin 3.0 %
Pantothenic Acid 2.2 %
Phosphorus 2.9 %
Riboflavin 3.6 %
Selenium 0.0 %
Thiamin 11.3 %
Zinc 10.1 %

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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