What is Whey Protein?
Whey used to be considered a waste by-product of cheese and curd manufacturing. Approximately 20% of the protein in cows’ milk is whey. During the industrial production of cheese and curd, milk goes through a structured process which includes pasteurization, inoculation and incubation before Rennet extract is added.
The addition of Rennet extract (a complex of enzymes taken from the stomachs of newborn calves) assists the coagulation of milk and separates it into curds and whey
How to use whey protein?
Whey is used as a protein supplement. It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.
Whey also delivers a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging and diabetes, as well as other conditions. While whey has also been claimed to increase fat loss, this is a function of protein, rather than the whey itself. This means that the whey itself does not reduce fat, but taking in more protein often aids with fat loss efforts.
Does whey protein is harmful for Kidneys?
Whey does not harm the liver or kidneys, but it can exacerbate pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor.
How to take?
The amount of whey protein to supplement depends on individual daily protein goals.
If you are an athlete or highly active person attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) is a good goal.
If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) is a good goal.
Obese individuals should not follow the above recommendations, as bodyweight calculations would result in very high dosages. Obese people should calculate their protein targets based off of what their weight would be, assuming an overweight BMI.