10 Amazing Benefits of Whey Protein Powder
You may have heard about whey protein powder before, but did you know there are many benefits to using it? Read on to discover more!
Whey protein powder is an excellent source of protein for
those looking to build muscle mass. It also contains many components that promote overall good health.
What is Whey?
It is a byproduct of the dairy manufacturing process.
"Whey, one of the primary proteins in dairy (together with casein), is
found in all dairy products. During the powdering process, liquid milk is
separated into solid curds (casein) and liquid (whey) "RSP Nutrition
nutrition expert Monica Auslander Moreno, M.S., R.D., L.D.N.
Composition of whey protein?
Whey proteins include -lactoglobulin (-LG), lactalbumin
(LA), immunoglobulins (IG), bovine serum albumin (BSA), bovine lactoferrin
(BLF), and lactoperoxidase (LP), among others.
Types of whey protein?
Whey protein isolate (WPI):
"The protein in this
product is concentrated, as the name implies. Because of the processing
procedures, WPC retains more nutrients than other varieties of whey
"explains Auslander Moreno.
Isolate of whey protein:
"It digests faster than WPC
and is usually free of any carbohydrate and thus lactose, making it appropriate
for many people with lactose sensitivity. Because much of the fat has been
eliminated, many of the fat-soluble vitamins have also been lost "explains
Auslander Moreno If you have lactose intolerance, check the label.
Hydrolyzed whey protein:
"This process breaks down the
small building blocks of proteins known as peptides into an almost
"pre-digested" condition for the quickest absorption (but whey on the
whole digests pretty quickly). It can also taste bitter at times due to processing
processes "explains Auslander Moreno
Whey protein health benefits.
Build Muscle Mass and weight loss.
If you’re interested in building muscle mass, then you
should consider adding whey protein powder to your diet. This type of protein
powder has been shown to help people build lean muscle mass while losing fat.
Eating extra protein may aid fat burning by:
• decreasing appetite, resulting in lower calorie
consumption.
• improving
metabolism, allowing you to burn more calories.
• assisting you in
maintaining muscle mass while losing weight.
Whey protein has been demonstrated to be very beneficial,
and it may be more effective than other protein kinds in terms of fat burning
and satiety.
Boost Energy Levels.
Many people use whey protein powder as an energy booster
because it contains high levels of branched-chain amino acids (BCAAs). BCAAs
are essential amino acids that are used by the body to produce energy. They
also help with recovery after exercise.
Help with Weight Loss.
If you’re looking to lose weight, then you should consider
using whey protein powder. It helps build muscle mass while burning fat. This
means that you will burn calories even when you aren’t exercising.
Reduce Cholesterol.
One of the main reasons why people use whey protein powder
is because it reduces cholesterol levels. In fact, studies show that consuming
1 gram of protein per kilogram of body weight daily can reduce LDL (bad)
cholesterol by up to 5 percent.
Reduce blood pressure.
Hypertension (excessive blood pressure) is a major risk
factor for heart disease.
Numerous studies have found that eating dairy products
lowers blood pressure.
This action has been attributed to a class of bioactive
peptides found in milk known as angiotensin-converting-enzyme inhibitors (ACE
inhibitors)
Lactokinins are ACE inhibitors found in whey proteins.
Several animal studies have shown that they are good for blood pressure.
A small number of human studies have been conducted to
evaluate the effect of whey proteins on blood pressure, and many experts
believe the evidence is equivocal.
In one research on overweight people, 54 g of whey protein
per day for 12 weeks reduced systolic blood pressure by 4%. Other milk proteins
(casein) had comparable results.
Another study demonstrated substantial improvements after
individuals were administered whey protein concentrate (22 g/day) for 6 weeks.
Blood pressure, on the other hand, fell only in individuals
with high or slightly increased blood pressure.
Whey protein may aid in the treatment of type 2 diabetes.
Type 2 diabetes is a chronic condition characterized by
elevated blood sugar levels and insulin dysfunction. Insulin is a hormone that
stimulates the uptake of blood sugar into cells, keeping it within normal
levels.
Whey protein has been shown to be effective at controlling
blood sugar levels by increasing both insulin levels and sensitivity to its
effects.
When compared to other protein sources, such as egg whites
or fish, whey protein appears to have the upper hand.
These effects of whey protein may be akin to those of
diabetes medicines like sulfonylurea.
As a result, whey protein can be utilized effectively as an
adjunct treatment for type 2 diabetes.
Taking a whey protein supplement before or after a high-carb
meal has been found to lower blood sugar levels in both healthy and type 2
diabetic persons.
Antiviral and Antimicrobial properties
Lactoferricin, found in whey protein, inhibits a wide range
of microorganisms, including gram-negative bacteria, gram-positive bacteria,
yeast, fungi, and parasitic protozoa.
Lactoferrin also has antiviral activity against the human
immunodeficiency virus, the human cytomegalovirus, herpes viruses, the human
papillomavirus, and the hepatitis C and B viruses.
Lactoferricin, which is found in whey protein, inhibits a
wide spectrum of Lactoferricin and provides probiotic support for good bacteria
such as Bifidobacteria and Lactobacilli ssp.
Whey protein may aid in the reduction of inflammation.
Inflammation is the body's response to injury. Short-term
inflammation can be good, but in other cases, it can become chronic.
Chronic inflammation can be hazardous, as it is linked to a
variety of disorders. It could be the result of underlying health issues or
unhealthy lifestyle practices.
A major review study discovered that high dosages of whey
protein supplements (more than or equal to 20 grams/day) significantly lowered
C-reactive protein (CRP), a critical marker of inflammation in the body.
Whey protein in ulcerative colitis.
Inflammatory bowel disease is a condition that causes
chronic inflammation in the digestive system lining. It refers to both Crohn's
disease and ulcerative colitis. Whey protein may be effective in the treatment
of inflammatory bowel disease awaited further studies.
Antioxidant properties.
Antioxidants are chemicals that protect the body from
oxidation. This means they minimize the risk of several chronic diseases by
reducing oxidative stress.
Glutathione is one of the most significant antioxidants in
humans. Unlike most antioxidants, glutathione is created by your body rather
than being obtained through diet.
Glutathione formation in the body is dependent on the
availability of numerous amino acids, including cysteine, which can be scarce
at times.
As a result, foods high in cysteine, such as whey protein,
may improve the body's natural antioxidant defenses.
Several human and rodent studies have found that whey
proteins may lower oxidative stress and enhance glutathione levels.
Anti-cancer properties.
The mechanism underlying dietary whey protein's apparent
anticancer effect may be connected to its sulfur amino acid concentration
(cysteine, methionine) which is the precursor of strong antioxidants
(Glutathione).
Among individual whey proteins, lactoferricin has been
studied for its cancer-fighting properties. Bovine lactoferrin has been
demonstrated to significantly suppress colon, esophageal, lung, and bladder
malignancies in experimental animals exposed to chemical carcinogens.
Cancer patients undergoing radiation or chemotherapy
frequently struggle to satisfy their daily dietary needs due to sickness and
loss of appetite. Whey protein is a fantastic protein alternative for cancer
patients since it is easily digestible and mild on the system.
Promote Healthy Skin.
Another benefit of using whey protein powder is that it
helps promote healthy skin. This is due to its high concentration of
branched-chain amino acids, which help maintain muscle mass and improve
metabolism. It also contains leucine, an essential amino acid that promotes the
growth of new cells and tissue.
Reduce stress and improve sleep.
An imbalance in brain serotonin levels may contribute to the detrimental effects of persistent stress, tiredness, and delirium. α-lactalbumin α(-LA), a whey protein found in cow's milk that contains a high concentration of tryptophan (a precursor of serotonin), increases cognitive performance (memory scanning) in stress-prone individuals. Serotonin activity is increased by whey protein high in α-LA. When agitated people were fed LA, they felt less stressed. It increases attentiveness and lowers tiredness.
Is there any danger in ingesting whey protein?
For starters, it may cause acne. Whey can interfere with the
production of acne-producing hormones, insulin, and androgens, which can boost
sebum production and oil glands, causing acne.
Whey protein lactose intolerance
However, it may cause gastric problems. "Any dairy-sensitive individuals, such as those who are lactose intolerant, may feel gas, bloating, and diarrhea as a result of consuming too much whey," explains Auslander Moreno.
Whey protein ingestion can impair kidney function
by
raising plasma urea concentration, urinary calcium excretion, and urine volume.
This strains the kidneys and can result in kidney stones.
People with pre-existing kidney problems may face kidney
damage and dehydration if they consume too much whey protein. "A one-time
big dose of whey is unlikely to create any immediate life-threatening issue
other than gastrointestinal distress," she explains.
Can whey damage your liver?
Some specialists believe that eating too much protein can
cause liver damage in healthy people, while others disagree. People with liver
illness or other health concerns, on the other hand, should consult their
doctor to see if whey protein is safe for them.
Whey protein during pregnancy?
Protein powder is frequently safe to consume throughout
pregnancy.
"It goes without saying that any change in diet or
supplementation during pregnancy should always be reviewed with your medical
professionals," says Amanda Holtzer, a registered dietitian at Culina
Health. "There is no conclusive study that indicates any damage to the
lady or infant from protein powder administration."
While protein requirements in pregnancy vary depending on
factors such as weight, a pregnant woman should aim for 60 to 70 grams of
protein per day, which should account for 20% to 25% of their total caloric
consumption.
If a pregnant woman is having difficulty getting enough
protein in her diet, she may turn to protein powder. However, Amy Roskin, M.D.,
a board-certified OB-GYN, and chief medical officer of Seven Starling, a
women's health digital platform, cautions that supplements may not be the ideal
way to boost protein intake.
Whey protein while breastfeeding.
Whey protein is safe during breastfeeding.
Summary.
Whey protein has numerous health benefits with few side
effects, so it can be used safely as a good nutritional supplement.