Benefits of Whey protein powder

Health benefits of Whey Protein

Whey protein is one of the most popular protein supplements consumed by health freaks around the world. This is because protein is one of the most important micro nutrients needed by the body. The protein supplement is usually available in powder form and can be easily added to healthy beverages to increase your daily protein intake.

 

Whey is actually a by-product of milk, which is left behind during the manufacturing of cheese. Whey is considered to be a high-quality protein, as it is a complete protein with all 22 amino acids that our body requires from external sources. Studies have indicated that regular consumption of whey protein can help you bulk up your muscle mass, while losing fat.

As a dietary supplement, whey protein is mostly popular among body builders, athletes, and others who want additional protein in their diet.

 

Whey protein is certainly one of the best protein sources to include in your diet, especially if you are a vegetarian. This is because vegetarians don't have a lot of dietary options to choose from when it comes to picking protein sources.

 

It has a very high nutritional value, and scientific studies have revealed numerous health benefits.

 

1. Whey is an Excellent Source of High-Quality Protein

Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

Whey protein is a complete, high-quality protein, containing all of the essential amino acids.

Whey protein is very digestible, absorbed from the gut quickly compared to other types of protein.

 

There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

• Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
• Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
• Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.

 

Concentrate is the most common type, and is also the cheapest.

2. Whey Protein Promotes Muscle Growth

Muscle mass naturally declines with age. This usually leads to fat again and raises the risk of many chronic diseases.

However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.

 

Strength training coupled with the consumption of high protein food or protein supplements has been shown to be an effective preventive strategy.

Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.  Leucine is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body.

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy. Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.

However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.

3. Whey Protein May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption of dairy products with reduced blood pressure.

This effect has been attributed to a family of bioactive peptides in dairy, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors) also known as lactokinins in whey proteins.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with.

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink.

4. Whey Protein May Help Treat Type 2 Diabetes

Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.

Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.

Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects.

When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand.

These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea.

As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.

Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetes.

5. Whey Protein May Help Reduce Inflammation

Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.

A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body.

6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.

It is a collective term for Crohn’s disease and ulcerative colitis.

In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.

However, the available evidence is weak and further studies are needed before any strong claims can be made.

7. Whey Protein May Enhance the Body’s Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.

One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body.

In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.

For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses.

A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione.

8. Whey Protein May Have Beneficial Effects on Blood Fats

High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.

In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the “bad”) cholesterol.

Other studies did not find similar effects on blood cholesterol, but the lack of effect might be due to differences in study design.

Further studies are needed before any conclusions can be made.

9. Whey Protein Can Help You Lose Weight

Increased consumption of protein is a well-known weight loss strategy.

Eating more protein may promote fat loss by:

• Suppressing appetite, leading to reduced calorie intake.
• Boosting metabolism, helping you burn more calories.
• Helping to maintain muscle mass when losing weight.
  

Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types.

 

Health Benefits Of Whey Protein

Whey is a very, very good source of protein and it is also very easy to digest.

A lot of research has been done on the effects of the consumption of whey, and various independent studies have also established whey's role in fighting cholesterol and keeping blood pressure and cardiovascular troubles under check.

Moreover, it's also low on lactose content, although it is advisable for people with lactose intolerance to keep away from it or consult their nutritionist before adding it to their diets.

 

But, the main benefit of whey protein that we are interested in is weight loss. But, can whey protein help you in achieving weight loss, without exercise? Doctors says that consuming whey can only get you results, only if you regularly exercise. Food has around 70 percent part to play (in weight loss). The rest 30 percent is still exercise.

How To Consume Whey Protein For Weight Loss | Expert Tips And Precautions

It is advisable to consume a small portion of simple carbohydrates before your workout and a protein-rich snack post working out.

Eating protein-rich meals after exercise helps you build muscle. Doctor’s recommends adding whey protein to your water, yogurt or milk, depending on what you prefer. Furthermore, they says that a scoop of whey can also be consumed as a snack to promote satiety and aide weight loss.

Doctor’s warns against using whey protein powders, which have high sugar content, as they might wreak havoc on your diet instead.

Did you know our body is able to digest whey faster than any other protein. Not only does it help you have a sound digestive system, but also help you lose weight faster and much efficiently.

For an average Indian female, the daily intake requirement for protein per day ranges from 0.75 gm to 1 gm per kg of the body weight. Meanwhile, for males, it ranges from 1 gm to 1.25 gm per kg of the body weight.

So, if you had your doubts on whether or not whey will help you along in your weight loss journey, it's now crystal-clear that one can safely include whey protein in their weight loss diet. But remember, it will only get us the desired results if we put in the hard work in the gym as well!

Side effects of Whey protein

While benefits of whey protein are plenty, but it is a good idea to consult your expert before you make it a part of your diet.

In a bid for quick results, we often forget to take precautions and neglect the golden rule of practicing moderation. Moderation is an essential component of all kinds of diet. Excess whey protein intake may do more harm than good. Some of the common side -effects include

Indigestion

Nausea

Bloating

Cramps

Reduced appetite

Fatigue

You may also feel excessively thirsty and a persistent headache if you have not been taking it in the recommended amount.

In fact, overconsumption of protein may also lead to weight-gain, which in turn could derail your weight-loss goals.

While whey protein is mostly safe for consumption for almost all adults and children, according to a few experts breastfeeding mothers and pregnant women should avoid taking it.