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 bio-availability of any protein on the market, which means your body will absorb it in a good quantity . In addition, whey protein is one of the most extensively researched supplements in the world. Here are 10 proven health benefits of whey protein backed by science.
In This Article
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 .
C-reactive protein (CRP), a primary marker of inflammation, was decreased with high doses of whey protein.
2. Whey Prevents Type 2 Diabetes
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired insulin function. Insulin is a hormone that should reinforce 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 , , , . 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 , .
These benefits of whey protein may even be identical to those of diabetic medications such as sulfonylurea drugs. The consumption of protein with a high-carb dinner may control blood sugar in both diabetic and nondiabetic people .
Whey protein helps to regulate blood sugar levels and can improve insulin sensitivity. Whey protein may also have the same benefits as diabetes drugs.
3. Whey is Best Source of Protein
There are three types of whey protein powder:
The concentrate is the most recognized sort and is also the cheapest. As a dietary supplement, whey protein powder is famous among weight lifters, athletes, and others for its potential benefits.
Whey protein is the protein element of whey, which is a fluid separated from milk during the cheese production process. The whey protein concentrate is the most well-known and studied form of protein.
4. Helps You Grow Muscles
Lean muscle mass decreases with age. This leads to increased body fat and raises the risk of many diseases. Exercising 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 .
Whey protein contains a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids . Protein is essential for muscle loss prevention, and for increased strength and a good-looking body . For muscle growth, whey protein is more essential than any other particular protein, such as casein or soy , , .
With age, lean muscle mass decreases. This causes a rise in body fat and increases the risk of diseases. Whey protein contains leucine, a branched-chain amino acid. Leucine is the most anabolic (growth-promoting) amino acid.
5. Whey Protein Lowers Hypertension
Various studies show that dairy products may reduce blood pressure , , , . These effects are because of a family of bioactive peptides in dairy, the so-called “angiotensin-converting-enzyme inhibitors” (ACE inhibitors) , , . The ACE-inhibitors in whey proteins are called lactokinins, which are believed to regulate peripheral blood pressure . Many animal studies have shown lactokinins’ beneficial effects on blood pressure , .
A few human studies have found the effect of proteins on blood pressure, but several experts find the evidence to be incomplete. One study of overweight people supplementing with 54 gm/day for 12 weeks decreased systolic blood pressure by 4% . Another study found many benefits when participants consumed a whey protein concentrate (20 gm/day for 6 weeks). Blood pressure was reduced in just those that had high doses . They found no effects in people with lower doses (under 3.25 gm/day) .
They have shown dairy products lower blood pressure. This is because of a family of bioactive peptides found in dairy. Lactokinins are ACE inhibitors found in whey proteins. It can control peripheral blood pressure.
6. Boosts Weight Loss Process
Increased consumption of protein is a well-known weight loss strategy , , . Eating more protein may help you lose weight by suppressing appetite, promoting metabolism, and helping you preserve lean muscle mass , , , . Whey protein can provide weight loss benefits and can have a dominant effect on fat burning and satiety compared to other forms of protein , , , , .
Eating more protein can aid in weight loss by suppressing appetite and increasing metabolism. Whey protein has been shown to aid in weight loss.
7. Whey Protein Reduces Hunger
Satiety is a term that defines the fullness we experience while eating a meal. A few foods are more satiating than others, an effect which is mediated by their macronutrient (protein, carb, and fat) composition. Protein is, by a large margin, the most filling of the three macronutrients .
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 , . These properties make it valuable for people who need to eat fewer calories.
Satiety is a term that describes the sensation of being complete after consuming a meal. Whey protein is more satiating than other proteins, such as casein and soy. These qualities make it useful for people who need to consume 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 , . The accessible evidence is not complete, and we need further studies to make it a solid claim.
Inflammatory bowel disease is a disorder that causes inflammation in the digestive tract. It is a common term for Crohn’s disease and ulcers. Whey protein is believed to prevent IBD.
9. Whey Protein Improves Antioxidant Defense
Antioxidants are substances that fight oxidation in the body. Glutathione is a standout amongst the most significant antioxidants in the human body. Unlike other antioxidants we get from the diet, the body produces glutathione on its own. In the body, the synthesis of glutathione relies on the availability of certain amino acids, such as cysteine, which are often in limited supply.
Thus, high-cysteine foods, such as whey protein, may provide benefits by boosting the body’s natural antioxidant process , . Many humans and animal studies show that whey protein may decrease oxidative stress and increase levels of glutathione in the body , , , .
Antioxidants are compounds that protect the body from oxidation. Glutathione is one of the most important antioxidant in the human body. The body produces glutathione on its own. Whey protein has been shown in studies to reduce oxidative stress.
10. Protein Lowers LDL Cholesterol
High LDL cholesterol is a serious risk element for heart disease. In one study of obese people, 54 grams of whey protein daily, for 12 weeks, decreased LDL cholesterol . 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 , .
A 12-week study found that consuming 54 grams of whey protein daily reduced LDL cholesterol.
Whey Protein Side Effects
Remember that taking an excessive amount of whey protein is worthless. The body can only use a constrained amount of protein at a time. Excessive consumption may cause stomach related symptoms such as nausea, pain, cramping, bloating, diarrhea, and flatulence.
The vast majority of people tolerate moderate protein supplementation well. See your doctor often if you have liver or kidney issues, or if your creatinine levels are high.
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. As a result, athletes commonly consume 1 g of protein per pound of body weight. Yet, read the guidelines on the label.
A fitness enthusiast requires more protein than the average individual. Athletes usually eat one gram of protein per pound of body weight. A normal dose is up to 50 grams per day.
Whey protein is the best way to reap the health benefits. It is a high-quality protein source that is easily absorbed and used by the human body. This is especially important for athletes, bodybuilders, and people looking t and strength while losing body fat. Always talk with your nutritionist before starting any supplementation program.