Jeff Cavaliere, founder of Athlean-X, discusses the different types of whey protein and their characteristics. He explains that whey protein is a liquid portion of milk that contains protein, carbohydrates, fats, vitamins, and minerals.
There are three main types of whey protein:
1. **Whey Concentrate**: This is the least processed form of whey protein, with a protein content of 35-80% by weight. It may contain more lactose and other impurities, making it less suitable for those with lactose intolerance. However, it retains more of the immune-boosting sub-fractions like lactoferrin.
2. **Whey Isolate**: This is a more processed form of whey protein, with a protein content of at least 90% by weight. It has less lactose and other impurities, making it more suitable for those with lactose intolerance. However, the processing step may break down some of the immune-boosting sub-fractions.
3. **Hydrolyzed Protein**: This is the most processed form of whey protein, broken down into individual amino acids. It is the fastest absorbing but may not contain any immune-boosting sub-fractions.
Cavaliere also discusses the different preparation methods for whey isolate, including cross-flow microfiltration and ion-exchange preparation. He prefers cross-flow microfiltration as it uses cold temperatures and does not denature the proteins.
Ultimately, the choice of whey protein depends on individual needs and preferences. Those with lactose intolerance may prefer whey isolate, while those who want to retain more of the immune-boosting sub-fractions may prefer whey concentrate.
Here are the key facts extracted from the text:
1. Whey protein is a liquid portion of milk that contains protein, carbohydrates, fats, vitamins, and minerals.
2. There are different stages of preparation for whey protein, which can affect its quality and nutritional content.
3. Whey protein concentrate is the first step in the preparation process, involving filtering out impurities and leaving 35-80% protein by weight.
4. Whey protein concentrate can have varying levels of protein, with some manufacturers using 80% protein by weight.
5. Whey protein isolate is at least 90% protein by weight and has undergone additional purification steps.
6. Whey protein isolate has less lactose than concentrate, making it suitable for those with lactose intolerance.
7. Hydrolyzed protein is broken down into individual peptides, making it the fastest-absorbing form of protein.
8. Hydrolyzed protein can destroy immune-boosting subfractions like lactoferrin.
9. Cross-flow microfiltration is a process that uses cold temperatures to split protein fractions into their parts without denaturing the proteins.
10. Ion-exchange preparation involves treating proteins with chemicals like hydrochloric acid, which can be less ideal.
11. Whey protein can be denatured by heat, but this does not affect its muscle-building properties.
12. The body breaks down proteins into individual components, regardless of the preparation process.
13. Lactoferrin is an immune-boosting subfraction found in whey protein.
14. Branched-chain amino acids (BCAAs) can taste unpleasant when broken down into individual components.
15. Athlean-X uses high-end cross-flow microfiltration to prepare their whey protein isolate.