The whey to a higher protein diet

Ever wonder if “Little Miss Muffet, who sat on a tuffet” (best known for her role in the famous childhood nursery rhyme) had any idea exactly how popular eating “curds and whey” would become?

Whey protein has become very popular among athletes who are looking to enhance their athletic performance. But what is whey and what is its role in athletic performance?

Whey is one of the two fundamental proteins found in cow’s milk. Whey protein is produced as a result of the cheese-making process – milk is separated using an enzyme, leaving curds (used to make cheese) and whey (a liquid protein). The liquid whey is then pasteurized and dried into a powder for various uses.

Regardless of what sport you play, protein is an essential nutrient your body needs daily. Beyond protein’s well-known role in building and repairing lean muscle, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones. However, protein needs vary based on your activity level, type of activity and overall caloric needs. Click here for more on protein, including specific protein recommendations.

Many foods contain protein, but the amount and quality of protein varies in each food. High-quality protein sources include meat, fish, poultry, eggs, milk, cheese, yogurt and whey protein. These foods are referred to as “complete” proteins because they supply the essential amino acids the body needs to build and maintain muscle and to function properly.

Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all of the essential amino acids, but most plant proteins are lacking one or more. This doesn’t mean that plant proteins aren’t beneficial. All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all of the necessary building blocks for muscle growth and repair.

Whey protein is a high-quality protein and is one of the best sources of the amino acid, leucine. Leucine is a special type of amino acid (branched chain amino acid) which is metabolized directly by the muscle tissue (as opposed to being metabolized by the liver) – assisting in the promotion of muscle growth.

Where can you find whey protein?

Whey protein is naturally found in cow’s milk, cheese and yogurt. Additionally, whey protein can be found as powders, or as an ingredient in energy bars and other foods. Look for “whey protein isolate,” “whey protein concentrate,” or “hydrolyzed whey protein” in a food product’s ingredient list.

While whey protein powders and foods made with whey can have a place in a balanced diet, keep in mind that naturally nutrient-rich foods (i.e. milk, cheese and yogurt) and the whey protein found therein, likely provide adequate amounts of the key nutrients your body needs to compete at peak athletic potential. The key is to focus on eating a balanced diet that models the MyPlate recommendations.

For additional information on dairy and whey protein, including tips and recipes, visit wheyprotein.nationaldairycouncil.org.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.