Perhaps the most popular nutritional supplement EVER is whey protein. Heck, you can even buy some of the worst, cheapest whey protein around conveniently at your local super market. Now that’s when you KNOW it’s popular.
But the truth is, whey protein has a “dark side” that isn’t nearly as popular for whey-only product manufacturers and retailers to talk about. You see, whey protein—as a standalone supplement and protein source—possesses several MASSIVE shortcomings from both a protein absorption and insulin-management standpoint.
Let’s take a look at both:
1. Whey Protein Absorption – A review on the rate of protein absorption published in 2006 in the International Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour.1 This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed.
Couple that with the fact that the window of opportunity for whey protein to be absorbed is approximately 1.5 hours and you can easily see that the amount of protein that is able to be absorbed from a single serving of whey protein, regardless of how large that serving is, is approximately 12 – 20g.2
Yes, that means that when consuming a whey protein shake that contains 40g of whey, upwards of half of that protein is likely to be excreted.
Simply put, whey protein passes through the system far too rapidly to be adequately absorbed at high doses, leaving the majority of your protein shake wasted… literally.
2. Insulin Release Associated With Whey – Which of these two causes a greater spike in insulin?
a) White Bread
b) Whey Protein
Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutrition white bread, you’d be 100%… WRONG.
That’s right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.3
While it is important to consider the overall nutritional value and hormonal response from the foods we eat (where white bread certainly pales in comparison to whey), there is no getting around the fact that fat-burning is significantly decreased in the presence of excess insulin and choosing foods that illicit a lower insulin response (with the exception of pre- and post-exercise nutrition) is a savvy nutritional practice for those attempting to lose those stubborn pounds.
With that said, based on my professional nutritional education and expertise, I have been recommending for YEARS that whey-protein-only supplements be avoided in the evening hours in favor of animal proteins (such as chicken) or slower digesting protein blends, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm.
The truth is, whey protein simply isn’t an ideal protein to use at any other time other than around resistance training, and even then the amount you’re able to absorb on a per serving basis is extremely limited.
The fact is, whey is an extremely high quality protein with one of the highest biological values of any protein, but it possesses two undeniable downsides in its very limited absorption rate and record-setting insulin response.
Still, you may be wondering if it’s possible to somehow get the positive benefits of whey without the downsides, and the answer is YES. The trick is to combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, respectively.
This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature.4,5,6
But don’t be fooled – most time-released protein blends are a total FRAUD. Sure, it’s “sexy” to market a time-released “blend” of proteins, but the unfortunate truth is that most of these blends consist of 90% cheap, denatured whey and contain very little of the more expensive slow-digesting proteins that make a true time-released protein product work.
How do you know how much of each protein is contained in these so-called “blends”? Well, the ONLY real way to know is by the brand listing the exact amounts of each protein on their label, which hardly anyone does.
With BioTrust Low Carb we put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. Yes, it’s much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey, but we feel we owe it to our customers to give them a product that delivers a true solution to the whey protein dilemma, even if it cuts into our profit margins.
After all, we created BioTrust for you, your body, and your results; and when you pick up one of our discounted “free bottle” packages at the link below, you’ll save a whopping 33% OFF…
now that’s what I call a deal!
And it tastes awesome. See for yourself, and save up to 33% OFF right now:
P.S. Want to know other dirty tricks whey protein suppliers are pulling on you? Watch this short 5 minute video now: