Whey protein is a natural source of protein extracted from milk during the production of cheese. It is very famous 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. Whey protein isn’t only an essential method to support your muscle-building, it has some other health benefits too. If you are lactose intolerant, whey protein “isolate” might be acceptable to you.
10 Health Benefits of Whey Protein
Whey protein is one of the most extensively researched supplement in the world. It has a high nutritional value, and scientific studies have revealed a plethora of health benefits. Here are the following 10 health benefits of whey protein.
1. Whey protein reduces inflammation
Inflammation is part of the body’s response to dangerous. Short-term inflammation is helpful, yet in specific situations, it might end up 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 supplement reduced C-reactive protein (CRP), a key marker of inflammation in the body.
Lactoferrin is a type of protein found in milk, has been the subject of many studies for good reasons. Several studies on lab animals have shown that the lactoferrin in whey protein has anti-inflammatory and anti-microbial benefits. Lactoferrin is believed to boost immunity by suppressing immune responses to prevent inflammation inside the body.
2. Whey prevents type 2 diabetes
Type 2 diabetes is a chronic disease described by high blood sugar and impaired function of insulin. Insulin is a hormone that should reinforce 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. 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 sulfonylureas drugs. Thus, whey protein is a valuable treatment for type 2 diabetes. The consumption of why protein with a high-carb dinner may control blood sugar in both diabetic and nondiabetic people.
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 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:
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.
4. Whey helps 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 the benefits of whey protein, and they use high-protein meals or whey protein supplement 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. Hence, protein is essential for muscle loss prevention, and for increased strength and a good-looking body. For muscle growth, whey protein is the most essential than any other particular protein, such as casein or soy.
5. Whey protein lowers hypertension
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). The ACE-inhibitors in whey proteins are called lactokinins, which is 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, and several experts find the evidence to be incomplete. However, one study in overweight people supplementing with 54 gm/day for 12 weeks, decreases systolic blood pressure by 4%.
Another study found enormous benefits when members were consuming a whey protein concentrate: 20 gm/day for 6 weeks. However, blood pressure reduced just in those that had high doses. They found no effects in people with lower dose of whey protein (under 3.25 gm/day).
6. Protein 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 help you preserve lean muscle mass.
Whey protein has been shown to provide weight loss benefits and can have a dominant effect on fat burning and satiety compared to other forms of protein.
7. Whey protein reduces 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. Low carbohydrates dietitians are well aware of whey protein benefits.
However, not all proteins have a similar effect on satiety. Whey protein is more satiating than different proteins, for example, casein and soy. These properties make it valuable for individuals 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 found to provide benefits in preventing inflammatory bowel diseases. However, the accessible evidence is not complete and we need further studies to make it a solid claim.
9. Whey protein improve antioxidant defenses
Antioxidants are substances which 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 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.
10. Protein lowers LDL cholesterol
High LDL cholesterol is a serious risk element for heart disease. In one study in 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.
Whey Protein Side Effects
Remember that taking an excessive amount of whey protein is worthless. The body can just use a constrained amount of protein at a time. Therefore, excessive consumption may cause stomach related symptoms, for example, nausea, pain, cramping, bloating, diarrhea, and flatulence. However, moderate consumption of protein supplement is well tolerated by the vast majority. Always speak to your doctor with if you have liver and kidney related problems, or you have high creatinine levels.
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, yogurts, water or milk. However, up to 50 grams daily (1-2 scoops) is a standard dosage, but a fitness fanatic requires more protein than the average person. As a result, athletes commonly consume 1 g of protein per pound of body weight. Yet read guidelines on the label.
Whey protein is the best way to reap the health benefits. It is a high-quality protein source that is easily absorbed and utilised by the human body. This is especially important for athletes, bodybuilders, and people looking to gain muscle mass and strength while losing body fat. Always talk with your nutritionist before starting any supplementation program.
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- Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005.
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- Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007.
- A fermented milk high in bioactive peptides has a blood pressure-lowering effect in hypertensive subjects. Am J Clin Nutr. 2003.
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- Dietary cheese whey protein protects rats against mild dextran sulfate sodium-induced colitis: role of mucin and microbiota. J Dairy Sci. 2010.
- Early enteral nutrition with whey protein or casein in elderly patients with acute ischemic stroke: a double-blind randomized trial. Nutrition. 2011.