Which Whey to go?

We look at the different options and attributes of this muscle growing protein.
Little Miss MuffetSat on a tuffet, Eating her curds and whey; Along came a spider Who sat down beside her And frightened Miss Muffet away. 'If you use a standard called 'biological value' to rate protein sources... soy finishes far below eggs, milk, fish, beef and chicken. The food with the highest biological value ever measured is whey protein' - Lou Schuler THE WHEY ITS MADE Whey is the liquid material created as a by-product of producing cheese. It's left over when milk is coagulated during this process; but the result has many applications on its own. Dairy companies have recognised the value of whey and have factories to concentrate, purify and hydrolyse or freeze-dry it. The concentrate contains varying amounts of fat and carbs in the form of lactose. The percentage of protein in the mix can vary from around 30 to 80 percent. Whey protein typically comes in four major forms: concentrate, isolate, hydrolysate, and Native Whey. Concentrates generally have a low level of fat and cholesterol but, compared to the other forms of whey protein, have higher levels of protein. It's this form of whey that makes up sports nutrition supplements. Isolates are processed to remove the fat and lactose, but are usually lower in protein. Hydrolysates are the whey proteins that have been pre-digested and partially hydrolysed for the purpose of easier metabolising. Highly hydrolysed whey may be less allergenic than other forms of whey but are usually more expensive. Native whey protein is the purest form of whey protein. It has been extracted from skim milk and is not a by-product of cheese production. Sweet whey is the liquid that is produced when making hard cheese like cheddar or most soft cheeses. Sweet whey can also be drained from clabbered raw milk, yogurt, milk kefir, or buttermilk. Acid whey is the liquid produced from making more acidic cultured dairy products such as paneer, feta, chevr', or whole milk ricotta. Whey is arguably the most popular sports nutrition supplement because of its strong amino acid profile and its ease of absorption. Whey digests very rapidly. In fewer than 30 minutes it can fast-track a good portion of its amino acids to your muscles; and that rapid delivery to muscle cells has shown to be vital for fiercely encouraging muscle growth. It's also known to support fat burning, boost the immune system, decrease appetite, and boost production of glutathione - the body's master antioxidant. YOUR OWN WHEY Whey can be found in ricotta cheese, cottage cheese, dairy, butter, cream, yogurt, and baked goods that use whey protein during preparation. Alternatively, you can make liquid whey yourself. Whey is incredibly easy to extract; it can be done at home in just a few simple steps. You can successfully extract whey from almost all store-bought Greek yoghurt; so you don't need to make your own yogurt. It's best to use plain Greek yogurt. Create a 'bag' using a filter bag or cheesecloth; you can tie the ends together using elastic bands. Suspend the bag from a cabinet handle or somewhere similar and place a glass jar or jug under the suspended bag. Pour your yogurt into your bag and let the whey drip out overnight. Refrigerated whey can last for months. What do you do with the left-over yogurt? Eat it; it's still delicious Greek yogurt! WHEYS TO USE IT
  • You can substitute sweet or acid whey in any baking recipe that calls for water, or even milk.
  • Try it in banana bread, pancakes, waffles, muffins, homemade biscuits, and more. Add sweet whey to homemade fruit smoothies or milkshakes; the sky is the limit when it comes to all the flavour combinations you can make.
  • Soak grain in acid whey for making breads, or use it on your skin and hair. Some claim that whey has excellent toning qualities for skin and hair.
  • Try some on a cotton ball and apply to your face as a toning agent or add a few cups to your bathwater.
  • Use sweet whey as cooking liquid for potatoes, rice, pasta, and grains or add it to smoothies and shakes to provide more vitamins, minerals, and proteins.
There are countless ways to use this dynamic, protein packed by-product; try them all out and find the best whey for you. DID YOU KNOW: Hippocrates, the Greek physician and founder of medicine, was one of the first to recognise whey protein for its immune system-boosting value? He called it 'serum', and his prescription was picked up by Galen, another Greek doctor during the times of the Roman Empire.  

“Wellness Warehouse strives to help you live life well but because we are retailers and not medical practitioners we cannot offer medical advice. Please always consult your medical practitioner before taking any supplements, complementary medicines or have any health concerns and ensure that you always read labels, warnings and directions carefully, prior to consumption.”