Whey protein isn’t only an essential method to support your muscle-building; it has some other health benefits too.
Whey protein is a natural source of protein extracted from milk during cheese production.
It is very popular among competitors and weight lifters because it has the highest bioavailability of any protein on the market, which means your body will absorb it in a good quantity (1).
Whey protein is the most researched supplement in the world.
Here are 10 proven health benefits of whey protein, backed by science.
Table of Contents
1. Whey Protein Reduces Inflammation
Inflammation is the body’s reaction to damage. Short-term inflammation is helpful, yet in specific situations, it might end up being chronic.
Chronic inflammation can be a risk factor for many chronic diseases. It might reflect fundamental medical issues or terrible lifestyle habits.
An extensive survey study found that high doses of whey protein supplements reduced C-reactive protein (CRP), a key marker of inflammation in the body (2).
2. Whey Prevents Type 2 Diabetes
Type 2 diabetes causes high blood sugar and impaired insulin function.
Insulin is a hormone that reinforces the take-up of blood sugar into cells, keeping it within healthy limits.
Whey protein is effective at moderating blood sugar and may increase insulin sensitivity (3, 4, 5, 6).
When compared with a unique source of protein, for example, egg white or fish, whey protein appears to have the best results in controlling blood sugar limits (7, 8).
These benefits of whey protein are similar to those of other diabetic medicines, such as sulfonylureas.
The consumption of protein with a high-carb dinner may control blood sugar in both diabetic and nondiabetic people (4).
3. Whey is Best Source of Protein
Whey protein is the protein portion of whey, which is a fluid that is separated from milk during cheese production.
The body will absorb it better compared to other types of protein (1).
There are three types of whey protein powder:
- isolate
- concentrate
- hydrolysate.
Concentrate is the most well-known and also the least expensive type.
Whey protein powder is used by weightlifters and athletes for its potential benefits.
4. Helps You Grow Muscles
Lean muscle mass decreases with age. This leads to increased body fat and raises the risk of many diseases. Exercise and a healthy diet can avoid this diversity in the body.
Athletes are familiar with the benefits of whey protein, and they use high-protein meals or whey protein supplements as a successful strategy (9).
Whey protein contains a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids (10).
Protein is essential for muscle loss prevention, increased strength, and a good-looking body (9).
For muscle growth, whey protein is more essential than any other particular protein, such as casein or soy (11, 12, 13).
5. Whey Protein Lowers Hypertension
Various studies show that dairy products may reduce blood pressure (14, 15, 16, 17).
These effects are because of a family of bioactive peptides in dairy, the so-called “angiotensin-converting enzyme inhibitors” (ACE inhibitors) (18, 19, 20).
The ACE-inhibitors in whey proteins are called lactokinins, which are believed to regulate peripheral blood pressure (21).
Many animal studies have shown lactokinins’ beneficial effects on blood pressure (22, 23).
Human studies have discovered that proteins can reduce blood pressure, although other experts believe the evidence is insufficient.
One study of heavy people supplementing with 54 grams of protein per day for 12 weeks decreased systolic blood pressure by 4%. They found no effects in people with lower doses (under 3.25 g/day) (24, 25).
6. Boosts Weight Loss Process
Increased consumption of protein is a well-known weight loss strategy (26, 27, 28).
Eating more protein may help you lose weight by suppressing appetite, promoting metabolism, and helping you preserve lean muscle mass (29, 30, 31, 32).
Whey protein can provide weight loss benefits and can have a dominant effect on fat burning and satiety compared to other forms of protein (3, 33, 34, 35, 36).
7. Whey Protein Reduces Hunger
Satiety defines the feeling of fullness we experience while eating a meal.
A few foods are more satisfying than others. The effect is mediated by their macronutrient (protein, carb, and fat) composition.
Protein is, by a large margin, the most filling of the three macronutrients (29).
Low carbohydrates Dietitians are well aware of the benefits of whey protein. Not all proteins have a similar effect on satiety.
For example, whey protein is more satiating than different proteins, for example, casein and soy (33, 34).
These properties make it valuable for people who need to eat fewer calories.
8. Protein Prevents Inflammatory Bowel Disease
Inflammatory bowel disease is a condition characterized by inflammation in the digestive tract. It is an aggregate term for Crohn’s disease and ulcerative colitis.
In both animal and human studies, whey protein supplementation has been found to provide benefits in preventing inflammatory bowel diseases (37, 38).
The accessible evidence is not complete, and we need further studies to make it a solid claim.
9. Whey Protein Improves Antioxidant Defense
Antioxidants are substances that fight oxidation in the body. Glutathione is a standout among the most significant antioxidants in the human body.
Unlike other antioxidants we get from the diet, the body produces glutathione on its own.
The synthesis of glutathione in the body is dependent on the availability of amino acids, such as cysteine, which is frequently in limited supply.
Thus, high-cysteine foods, such as whey protein, may provide benefits by boosting the body’s natural antioxidant process (10, 39).
Many human and animal studies show that whey protein may decrease oxidative stress and increase levels of glutathione in the body (40, 41, 42, 43).
10. Protein Lowers LDL Cholesterol
High LDL cholesterol is a serious risk factor for heart disease. In one study of people with higher weights, 54 grams of whey protein daily for 12 weeks decreased LDL cholesterol (3).
Various studies have not observed the benefits of whey protein on blood cholesterol, but the lack of effects may be because of variations in the research’s design (24, 44).
Whey protein supplements lower C-reactive protein (CRP), a significant inflammatory marker in the body. Whey protein helps regulate blood sugar levels and may improve insulin sensitivity. Protein with a high-carb meal may help diabetics and non-diabetics control their blood sugar levels. When compared to other types of protein, whey protein can have a dominant influence on fat burning and satiety. Eating more protein may aid in weight loss by decreasing hunger and increasing metabolism. By far the most filling of the three macronutrients is whey protein. Whey protein is more satiating than other proteins such as casein and soy. Whey protein supplementation has been shown to help prevent inflammatory bowel disease. High-cysteine meals, such as whey protein, may improve the body’s natural antioxidant mechanism.
Whey Protein Side Effects
Remember that taking an excessive amount of whey protein is worthless. The body can only use a limited amount of protein at a time.
Excessive consumption may cause stomach related symptoms such as nausea, pain, cramping, bloating, diarrhea, and flatulence.
Whey Protein Dosage
Whey protein is easy to add to your diet. You can get it in powder form and mix it with your smoothies, yogurt, water, or milk.
Up to 50 grams daily (1-2 scoops) is a standard dosage, but an athlete requires more protein than the average person.
Athletes consume 1 gram of protein per pound of body weight. Yet, read the guidelines on the label.
Conclusion
Whey protein powder is a high-quality protein source that is easily absorbed and used by the human body.
This is especially important for athletes, bodybuilders, and other people looking to gain strength while losing body fat.
Always talk with your nutritionist before starting any supplementation program.