Is Clear Whey Better than Whey Protein?
Firstly, let’s be clear on what whey is, it is the liquid part of milk that remains following cheese manufacturing. There are various types of whey protein, each with slightly different characteristics:
- Whey Protein Concentrate (WPC) contains between 70-80% protein, tends to be the least processed and has small amounts of lactose and fat.
- Whey Protein Isolate (WPI) has lower levels of lactose and has around 90% protein.
- Whey Protein Hydrolysate (WPH) is absorbed very quickly and comes from WPC or WPI.
Clear Whey protein is formulated from whey protein isolate which is a high quality protein source with a lower lactose concentration than other forms. It undergoes acidification at a lower pH making it more soluble and increasing its clarity - giving us what we know to be ‘Clear Whey’. Ultimately, the process results in a product with a clearer consistency than the milky appearance and mouthfeel we associate with traditional whey protein shakes.
Is clear whey easier on the stomach?
Clear Whey has a lower concentration of lactose and therefore individuals with a lower tolerance of lactose or with lactose intolerance, are likely to find it easier to digest than whey protein concentrate, which is the more common form of whey protein and has a higher concentration of lactose.
Lactose intolerance is widespread across the world, although it varies between different regions, it may affect up to two-thirds of the world's population, to varying degrees (Storhaug, et al., 2017). Some symptoms that may be experienced with lactose malabsorption include - diarrhoea, flatulence, nausea, gut distension, and abdominal pain, and systemic symptoms (such as headaches) (Matthews et al., 2005; Deng et al., 2015).
Who should drink clear whey?
Clear Whey protein would be a great option for someone who struggles to meet their protein requirements. It would be especially good for someone who cannot tolerate large amounts of lactose in their diet or who prefers a lighter, more juice-like drink over a creamy shake. Of course you can alternate between different forms of whey protein and experiment with different flavours.
How many clear whey shakes should you have a day?
It is optimal to spread our protein intake across the day, for example having 20-40g per serving depending on your daily protein requirements..
While there is no set recommendation, Clear Whey can be a great addition to our diet, helping us to reach these protein targets, maintain our lean mass and keep us feeling satisfied before our next opportunity to sit down and eat a whole meal.
However, it should not be relied on as our main source of protein in the diet and it is important that we prioritise consuming other high quality, whole food sources of protein such as chicken, meat, fish, nuts, seeds, milk, and yoghurt. These foods offer us other vital nutrients like carbohydrates, fat, fibre, vitamins and minerals that support our health and performance.
Discover More: Kinetica Clear Whey Isolate Orange
Can you put ice in clear whey?
Of course! Clear Whey shakes are not only a great way of helping you to meet your protein requirements but they can also be a delicious and refreshing drink to enjoy and hydrate with. Ice is a great addition to a Clear Whey shake, especially in warm weather or after an intense workout when you’re in need of something to cool and revive you!
Why choose Kinetica Clear Whey?
One scoop (32g) of Kinetica Clear Whey will provide you with 24g of high quality, easy to absorb protein. It contains 0.2g g of sugar per serving, making it a highly concentrated protein source that is low in sugar.
If you are someone who wants a lighter alternative to whey protein or finds it difficult to digest dairy products, this could be a good option for you to include in your diet in place of regular whey protein.
Author: Heather Masterson
References:
S B Matthews, J P Waud, A G Roberts, A K Campbell, Systemic lactose intolerance: a new perspective on an old problem, Postgraduate Medical Journal, Volume 81, Issue 953, March 2005, Pages 167–173, https://doi.org/10.1136/pgmj.2004.025551
Deng Y, Misselwitz B, Dai N, Fox M. Lactose Intolerance in Adults: Biological Mechanism and Dietary Management. Nutrients. 2015 Sep 18;7(9):8020-35. doi: 10.3390/nu7095380. PMID: 26393648; PMCID: PMC4586575.
Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterol Hepatol. 2017 Oct;2(10):738-746. doi: 10.1016/S2468-1253(17)30154-1. Epub 2017 Jul 7. PMID: 28690131.
Misselwitz B, Pohl D, Frühauf H, Fried M, Vavricka SR, Fox M. Lactose malabsorption and intolerance: pathogenesis, diagnosis and treatment. United European Gastroenterol J. 2013 Jun;1(3):151-9. doi: 10.1177/2050640613484463. PMID: 24917953; PMCID: PMC4040760.
