10 Proven Health Benefits of Whey Protein Backed by Science

health benefits of whey protein

Whey protein is a natural source of protein that is extracted in turning milk into cheese. Whey protein is the best quality and best kind of protein you should consume for building muscles. It is very famous among competitors and weight lifters because of its superb quality. They rate it on the Biological Value scale because it has the highest bio-availability of any protein on the market, which implies your body will absorb it. Here are 10 proven health benefits of whey protein backed by science.

1. Whey Protein Help You Reduce Inflammation

Inflammation is part of the body’s response to harm. Short-term inflammation is helpful, yet in specific situations, it might end up chronic.

Chronic inflammation can be unsafe and is a risk factor for some diseases. It might reflect fundamental medical issues or terrible lifestyle habits.

An extensive survey study found that high doses of whey protein supplement reduced C-reactive protein (CRP), a key marker of inflammation in the body (1).

They have shown high doses of whey protein to reduce blood levels of C-reactive protein, showing it can help reduce inflammation.

2. Whey Protein May Prevent Type 2 Diabetes

Type 2 diabetes is a chronic disease identified by high blood sugar and impaired function of insulin. Insulin is a hormone that should invigorate the take-up of blood sugar into cells, keeping it inside healthy limits.

Whey protein is effective at moderating blood sugar and may increase insulin sensitivity (2, 3, 4, 5).

When compared with a different source of protein, for example, egg white or fish, whey protein appears to have the best results. (6, 7).

These properties of whey protein may even be identical to those of diabetic medications, for example, sulfonylurea. Therefore, whey protein is a valuable treatment for type 2 diabetes (8).

Taking a whey protein supplement with a high-carb dinner may control blood sugar in both healthy and diabetic people (9).

Whey protein is effective at controlling blood sugar levels.

3. Whey Protein Powder is The Best Source of Protein

Whey protein is the protein portion of whey, which is a fluid that separates from milk in the cheese production. In addition, your body will absorb it better compared to other types of protein.

There are three types of whey protein powder:  isolate, concentrate, and hydrolysate.

The concentrate is the most recognized sort and is also the cheapest. As a dietary supplement, whey protein is famous among weight lifters, athletes, and others who want additional protein in their diet (10).

Whey protein has a high nutritional content and is one of the best dietary sources of high-quality protein.

4. Whey Protein Help You Grow Muscles

Lean muscle mass decreases with age. This leads to increased body fat and raises the risk of many diseases. Anyhow, you can avoid this diversity in the body by exercise and a healthy diet.

Athletes are familiar with its benefits, and they use high-protein meals or protein supplements as a successful strategy (11).

Whey protein contains a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids (12).

Hence, whey protein is essential for muscle loss prevention, and for increased strength and a good-looking body (13).

For muscle gain, whey protein is the most essential than any other particular protein, such as casein or soy (14, 15, 16).

Whey protein is a significant source available for muscle growth and recovery.

5. Whey Protein may Lower hypertension (high blood pressure)

Various studies show that dairy products may reduce blood pressure. This result was because of a family of bioactive peptides in dairy, the so-called “angiotensin-converting-enzyme inhibitors” (ACE inhibitors) (17, 18, 19, 20, 21, 22, 23).

The ACE-inhibitors in whey proteins are called lactokinins. Many animal studies have shown their beneficial effects on blood pressure (14, 15, 16).

The effect of whey proteins on blood pressure has been studied by a few human studies and several experts find the evidence to be inconclusive.

However, one study in overweight people supplementing with 54 gm/day for 12 weeks, decreases systolic blood pressure by 4% (27).

Another study found huge effects when members were consuming a whey protein concentrate 20 gm/day for 6 weeks. However, blood pressure reduced just in those that had high or raised blood pressure, in the first place.

However, no effects are shown on blood pressure in a study that used a much lower dose of whey protein (under 3.25 gm/day) blended in a milkshake (29).

Whey proteins may decrease blood pressure in individuals with raised blood pressure.

6. Whey Protein Can boost the weight loss process

Increased consumption of protein is a well-known weight reduction strategy (30, 31, 32).

Eating more protein may help you lose weight by suppressing appetite, promoting metabolism, and help you preserve lean muscle mass while losing pounds of fat (34, 35,36).

Whey protein has been shown to be especially beneficial and can have a dominant effect on fat burning and satiety compared to other forms of protein (37, 38, 39, 40, 41).

Consuming protein is a powerful method to lose fat. Studies show that whey protein more effective than any other protein.

7. Whey Protein May Help Reduce Hunger

Satiety is a term that defines the fullness we experience while eating a meal. A few sustenances are more satiating than others, an effect which is intervened by their macronutrient (protein, carb, fat) composition.

Protein is by a large margin the most filling of the three macronutrients. However, not all proteins have a similar effect on satiety. Whey protein is more satiating than different proteins, for example, casein and soy (42,43, 44).

These properties make it valuable for individuals who need to eat fewer calories and get more fit.

Whey protein is very satiating than a distinct proteins. This makes it very special for promoting weight-loss.

8. Whey Protein May Reduce 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 found to have significant effects on inflammatory bowel disease (45, 46).

However, the accessible evidence is not complete and we need further studies to make solid claims.

Whey protein may have a beneficial effect on inflammatory bowel disease.

9. Whey Protein Can Improve the Body’s Antioxidant Defenses

Antioxidants are substances are against oxidation in the body. A standout amongst the most significant antioxidants in the human body is glutathione.

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 is often in limited supply.

Thus, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant process (47, 48).

Many humans and animal studies show that whey proteins may decrease oxidative stress and increase levels of glutathione (49,50, 51, 52).

Whey protein supplementation may boost antioxidant in the body by advancing the production of glutathione, one of the body’s primary antioxidants.

10. Whey Protein May Lower LDL Cholesterol

High LDL cholesterol is a risk element for heart disease. In one study in obese people, 54 grams of whey protein every day, for 12 weeks, decreased LDL cholesterol (53).

Certain studies have not observed significant effects on blood cholesterol, but the lack of effect may be because of variations in the research’s design (54, 55).

Daily consumption of whey protein supplementation may lower LDL (bad) cholesterol.

Side Effects, Dosage, and How to Use It

Whey protein is easy to add to your diet. You can get it in powder form and mix it with your smoothies, yogurts, water or milk. However, 25-50 grams daily (1-2 scoops) is a standard dosage, yet read guidelines on the label.

Remember that taking an excessive amount of protein is worthless. The body can just use a constrained amount of protein at a time. Therefore, excessive consumption may likewise cause stomach related problems, for example, nausea, pain, cramping, bloating, diarrhea, and flatulence.

However, moderate consumption of whey protein supplements is well tolerated by the vast majority.

The Bottom Line

Whey protein isn’t only an essential method to support your muscle-building, it might have some great medical advantages too. If you are lactose intolerant, whey protein isolate or might be more acceptable than whey protein concentrate. If you have consistently liver or kidney problems, at that point counsel with a doctor before taking a protein supplement.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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