10 Health Benefits of Whey Protein

Overview

Whey protein, which is made from the liquid part of milk during cheese production, has gained popularity as a type of protein powder because of its many health benefits. Being a complete protein source, it contains all nine essential amino acids that the body cannot produce by itself. Athletes, bodybuilders, and fitness enthusiasts prefer whey protein because of its sufficient health benefits.

Health benefits

Whey protein may offer the following health benefits:

1. Reduced Inflammation

Inflammation is a natural biological response of the body’s immune system to injury, infection, or damage. It’s a complex process involving various cells, chemicals, and tissues. Whey protein reduces inflammation in several ways:

• Antioxidative properties: Whey protein contains antioxidants that can help reduce oxidative stress and inflammation (1).
• Reducing inflammatory biomarkers: Whey protein supplementation may decrease levels of inflammatory biomarkers such as tumor necrosis factor-alpha (TNF-α), interleukin 6 (IL-6), and high-sensitivity C-reactive protein (hs-CRP) (2).
• Amino acid content: Whey protein contains amino acids like arginine, glycine, leucine, isoleucine, and valine, which can help reduce inflammation and promote wound healing (3).

Chronic inflammation can be a risk factor for many chronic diseases. It might reflect fundamental medical issues or terrible lifestyle habits. Remember, whey protein is a supplement, not a replacement for medical treatment. If you’re experiencing chronic or severe inflammation, consult with a healthcare professional for proper diagnosis and treatment.

2. Improved Blood Sugar Control

Type 2 diabetes leads to high blood sugar levels and insulin dysfunction. Insulin, which is produced by the pancreas, functions as a hormone that plays a crucial role in facilitating the absorption of glucose from the bloodstream into cells and regulating blood sugar levels to ensure they remain within a healthy range. Whey protein can reduce blood sugar levels in several ways:

1. Slows down carbohydrate absorption: Whey protein can slow down the absorption of carbohydrates into the bloodstream, reducing the spike in blood sugar levels (4).
2. Stimulates insulin production: Whey protein can stimulate the production of insulin, which helps to regulate blood sugar levels.
3. Improves insulin sensitivity: Whey protein can improve insulin sensitivity, making it easier for glucose to enter the cells (5).
4. Increases glucagon-like peptide-1 (GLP-1): Whey protein can increase the production of GLP-1, a hormone that helps to regulate blood sugar levels (4).

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 (6, 7). These benefits of whey protein are similar to those of other diabetic medicines, such as sulfonylureas.

3. Convenient and Easy to Digest

Whey protein is a high-quality protein that contains all of the essential amino acids. In addition, it is very digestible and absorbed quickly compared with other types of protein. Whey protein is easy to digest for several reasons:

1. Quick Absorption: Whey protein is absorbed quickly by the body, making it ideal for post-workout recovery or as a snack between meals (8).
2. Easy to Mix: Whey protein powder is easy to mix with water or other liquids, making it a convenient addition to your diet.
3. Portable: Whey protein powder is lightweight and easy to carry, making it perfect for travel or on-the-go use.
4. No Cooking Required: Whey protein does not require cooking, saving time and effort.
5. Gentle on the Stomach: Whey protein is generally easy on the stomach and can be digested by most people, even those with sensitive stomachs (9).
6. Low in Lactose: Whey protein contains very little lactose, making it a good option for those with lactose intolerance (10).

However, it’s important to note that individual tolerance and digestive comfort can vary. New whey protein users or those with dietary sensitivities may experience bloating, gas, or stomach discomfort.

4. Muscle Building and Repair

As individuals age, there is a decline in lean muscle mass. As a result, individuals experience an accumulation of body fat, which subsequently raises their susceptibility to various diseases. By incorporating regular exercise into your routine and maintaining a healthy diet, you can effectively prevent the occurrence of this bodily imbalance. Whey protein helps with muscle building and repair in several ways:

1. Provides Essential Amino Acids: Whey protein contains all nine essential amino acids necessary for muscle growth and repair (11).
2. Stimulates Muscle Protein Synthesis: Whey protein stimulates muscle protein synthesis, which helps build new muscle tissue (11).
3. Supports Muscle Recovery: Whey protein helps reduce muscle soreness and fatigue after exercise, supporting recovery (11).
4. Promotes Muscle Growth: Whey protein provides the necessary building blocks for muscle growth and development (11).
5. Helps with Muscle Repair: Whey protein helps repair damaged muscle tissue, promoting muscle recovery and growth (11).
6. Supports Muscle Endurance: Whey protein helps improve muscle endurance, allowing for longer and more intense workouts (11).
7. Reduces Muscle Breakdown: Whey protein helps reduce muscle breakdown during exercise, preserving muscle tissue (11).
8. Supports Hormone Production: Whey protein helps support the production of hormones that promote muscle growth and development (12).
9. Provides Branched-Chain Amino Acids (BCAAs): Whey protein contains Branched-Chain Amino Acids, which help promote muscle growth, recovery, and endurance (13).
10. Supports Overall Muscle Health: Whey protein supports overall muscle health, helping to maintain muscle mass and function (14).

Remember, whey protein is a supplement to support muscle building and repair and should be used in conjunction with a healthy diet and regular exercise.

5. Reduced Blood Pressure

Whey proteins may help people with high blood pressure. Various studies show that dairy products may reduce blood pressure (15, 16, 17, 18). These effects are because of a family of bioactive peptides in dairy, the so-called “angiotensin-converting enzyme inhibitors” (ACE inhibitors) (19, 20, 21). The ACE-inhibitors in whey proteins are called lactokinins, which are believed to regulate peripheral blood pressure (22). Whey protein reduces blood pressure in several ways:

• Lactokinins: Whey protein contains bioactive peptides called lactokinins, which are angiotensin-converting enzyme inhibitors (ACE-inhibitors). ACE-inhibitors are known to help lower blood pressure (15).
• Cardiovascular health: Whey protein may help lower cholesterol and improve overall cardiovascular health, which can contribute to lower blood pressure (23).
• Antioxidant properties: Whey protein has antioxidant properties, which can help reduce oxidative stress and inflammation that can contribute to high blood pressure (1).

Whey proteins may help people with high blood pressure. This is attributed to bioactive peptides known as lactokinins. However, whey protein is a dietary supplement, not a medication, and it should not be a replacement for blood pressure medication or used to treat hypertension without consulting a healthcare professional.

6. Weight Management

Whey protein can provide weight-loss benefits and have a dominant effect on satiety compared to other forms of protein. It may help you lose weight by suppressing appetite, promoting metabolism, and helping you preserve lean muscle mass (24, 25, 26, 27). Whey protein aids weight management in multiple ways:

1. Increases satiety: Whey protein can help you feel fuller for longer, reducing the likelihood of overeating or snacking between meals (24).
2. Boosts metabolism: Whey protein requires more energy to digest than other proteins, which can increase your metabolism and help you burn more calories (24).
3. Preserves muscle mass: Whey protein can help you maintain muscle mass while losing weight, which is important for overall health and metabolism (27).
4. Improves body composition: Whey protein can help improve body composition, reducing body fat and increasing lean muscle mass (27).

It is important to keep in mind that whey protein is a supplement and should not be relied upon solely for weight loss. It is most effective when used alongside a balanced diet and consistent exercise routine.

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7. Improved Bone Density

Milk basic protein (MBP) is a combination of many proteins found in whey protein. A pilot study discovered that 300 mg per day of MBP increased blood measurements of bone metabolism in men, indicating that more bone production was occurring than bone loss (28).

A double-blind study indicated that women who took 40 mg of MBP each day for six months gained more bone density than those who took a placebo (29, 30). However, no osteoporosis study has been conducted utilizing full whey protein mixes. Whey protein can improve bone density in several ways:

• Bone Remodeling: Whey protein delivers essential amino acids necessary for the synthesis of collagen, which is crucial for bone remodeling (31).
• Calcium Absorption: Whey protein is especially efficient at enhancing calcium absorption and utilization, which is crucial for bone health under conditions of adequate calcium intake (32).
• Bioactive Components: Whey protein has bioactive components that may help in regulating bone metabolism and prevent bone loss in animals (33, 34).

Nevertheless, further research is required in order to establish a solid connection between whey protein consumption and bone density.

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8. 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 (35, 36). Whey protein prevents inflammatory bowel disease in several ways:

• Macrophage-Immunomodulatory Actions: Whey protein isolate, glycomacropeptide, and their in vitro and in vivo digests have been found to have immunomodulatory effects on macrophages, which are important for the prevention of inflammatory bowel disease (37).
• Inhibition of Pro-Inflammatory Cytokines: Whey protein has been found to inhibit the production of pro-inflammatory cytokines such as TNF-α and IL-1β in animals, which are known to contribute to inflammatory bowel disease (38).
• Anti-Inflammatory Effects: Whey protein has anti-inflammatory effects, which may help to reduce inflammation in the gut and prevent inflammatory bowel disease (39).
• Prebiotic Activity: Whey protein can act as a prebiotic, promoting the growth of beneficial gut bacteria, which can help to prevent inflammatory bowel disease (40).
• Gut Barrier Function: Whey protein can help to maintain gut barrier function, which can prevent the onset of inflammatory bowel disease (41).

Overall, whey protein may be a useful adjunct therapy for managing IBD, but we need more research to confirm its effectiveness. Consult a healthcare professional for personalized advice.

9. Improved Immune Function

Whey protein is a key ingredient that boosts immunity and gives your body the strength to fight diseases. Whey protein may provide benefits by boosting the body’s natural antioxidant process (42, 43). Many human and animal studies show that whey protein may decrease oxidative stress and increase levels of glutathione in the body (44, 45, 46, 47). Whey protein can improve immune function in several ways:

1. Boosts Glutathione: Whey protein is a rich source of cysteine, which is necessary for the production of glutathione, a powerful antioxidant that helps protect cells from damage and supports immune function (44).
2. Increases Immunoglobulins: Whey protein contains immunoglobulins, which are proteins that play a key role in the immune system by binding to pathogens and helping to remove them from the body (48).
3. Enhances Natural Killer Cell Function: Whey protein may enhance the function of natural killer cells, which are a type of white blood cell that plays a key role in fighting off viral infections and cancer cells (48).
4. Reduces Oxidative Stress: Whey protein has antioxidant properties, which can help reduce oxidative stress and inflammation, both of which can weaken the immune system (2).

Overall, whey protein can be a valuable addition to a healthy diet and lifestyle to support immune function and overall health.

10. Reduced Stress and Anxiety

Studies have shown that incorporating whey protein into one’s diet may potentially lead to a decrease in cortisol levels. Cortisol is the hormone that is produced in response to stress. The decrease in cortisol levels has the potential to mitigate and relieve some of the adverse consequences that arise from stress and anxiety. Whey protein reduces stress and anxiety in several ways:

1. Tryptophan content: Whey protein contains tryptophan, an amino acid crucial for the production of serotonin and melatonin in the brain, which helps regulate mood and reduce stress (49).
2. Reduces cortisol levels: Whey protein may reduce cortisol levels, which can help alleviate stress and anxiety (50).

Overall, whey protein can be a useful supplement for reducing stress and anxiety. However, it’s important to consult with a healthcare professional for personalized advice.

Side Effects

Whey protein is generally safe and well-tolerated. However, like any supplement, it can cause some side effects, especially when consumed in excess or by individuals with certain health conditions. Side effects of whey protein include:

1. Digestive issues: Bloating, gas, stomach cramps, diarrhea, and nausea.
2. Allergic reactions: Hives, itching, and difficulty breathing (rare).
3. Kidney strain: Excessive protein intake can put a burden on kidney function.
4. Electrolyte imbalance: Whey protein can cause an imbalance of electrolytes like potassium, sodium, and phosphorus.
5. Interference with medication: Whey protein can interact with certain medications, such as blood thinners and diabetes medications.
6. Increased urine production: Whey protein can increase urine production, leading to dehydration if not balanced with adequate fluid intake.
7. Stomach pain and cramping: High doses of whey protein can cause stomach pain and cramping.
8. Headaches: Some individuals may experience headaches due to whey protein consumption.
9. Acne: Whey protein can cause acne in some individuals, particularly those with sensitive skin.
10. Weight gain: Consuming excessive calories from whey protein can lead to weight gain.

To minimize side effects

• Consult a healthcare professional before starting whey protein supplementation.
• Follow the recommended dosage and guidelines.
• Choose a high-quality whey protein powder from a reputable manufacturer.
• Stay hydrated and balance your diet with a variety of nutrient-dense foods.

Remember that taking an excessive amount of whey protein is worthless. The body can only use a limited amount of protein at a time.

Dosage

The recommended dosage of whey protein depends on your goals and activity level:

• Weight loss:
  1. 10-20 grams for moderately active lifestyle
  2. 20-40 grams for highly active lifestyle
• Building muscle:
  1. 20-48 grams of whey protein post-workout
  2. 1.6-2.2 grams per kilogram of body weight
• General health:
  1. 0.4-0.6 grams of protein per pound of body weight
  2. 0.8 grams of protein per kilogram body weight (Dietary Reference Intake)

Conclusion

Whey protein, known for its abundance of essential amino acids, has been found to have numerous health benefits. These include aiding in weight loss, boosting antioxidant defenses, lowering blood pressure, reducing hypertension, and promoting muscle growth. In addition to improving immune response, it has been suggested that it may also help reduce stress levels. In order to confirm these benefits, it is necessary for us to conduct further research.