Whey protein is one of the most popular sports nutrition supplements on the market, and you’ve probably heard of it before. Your body will benefit from adding whey protein to your healthy eating diet. Consuming whey protein supplements in conjunction with resistance training may help maintain lean body mass and increase upper-and lower body strength, according to recent research findings. Because whey protein contains amino acids, which are the building blocks of muscles, it promotes greater muscle growth. However, despite the fact that you may have heard of it, its benefits aren’t entirely clear. Eight reasons why you should consider taking whey protein are listed below to help you better understand this nutritional supplement and its effects.
Types of whey protein
We’ll discuss the differences between whey concentrate, isolate, and hydrolysate. In terms of total protein content and processing, they are very similar.
- Whey Protein Concentrate (WPC): 70% to 80% protein in Whey Protein Concentrate (WPC). contains some lactose and is low in fat and carbs.
- Whey protein isolate (WPI) : The protein content of whey protein isolate (WPI) is typically 90 percent or higher. WPI is typically lower in lactose and fat than concentrate, and contains very little carbohydrate, if any. The whey protein isolate is digested and used even faster than the whey protein concentrate.
- Hydroxylated whey protein (HWP): This form of whey protein has been further broken down through processing so that it can be absorbed and delivered to your body quickly.
Helps in building muscle
Muscle mass can be maintained by taking whey protein supplements during calorie restriction. Body uses protein stored in the body as fuel in a calorie restricted diet. Leucine, an amino acid found in whey protein, is responsible for muscle growth. Whey protein contains 12 percent leucine, which stimulates muscle growth. As a bonus, the amino acids in whey protein promote lean muscle growth in the days following exercise.
Helps in weight loss
In comparison with casein and soy protein supplements, a whey protein shake aids in weight loss by reducing hunger pangs. Whey protein is a great source of protein, and it’s easy to digest. An increase in hormones that promote fullness occurs 90 minutes before a meal, as well as during a state of reduced caloric intake.
The body will be able to reach a state of satisfaction faster and with fewer calories. Within four weeks of adding whey protein to their diets, obese people see a significant reduction in fat. In order to lose body fat and preserve lean muscle, you should consume whey protein. Its high leucine content aids in weight maintenance.
Improves digestion system
As a prebiotic, whey protein helps to support healthy bacteria in the gut and can help with intestinal disorders. A protein found in whey called lactoferrin plays a key role in iron absorption through the digestive system It is possible that lactoferrin has other health benefits, such as anticancer properties, but the amounts found in whey may be too small to have these effects.
Lowers blood pressure
Whey protein contains a natural bioactive peptide called lactose, which helps in the treatment of high blood pressure and improves cardiovascular health. Lactose is a common ingredient in pharmaceuticals used to treat high blood pressure, but synthetic lactose is more potent. In overweight individuals, six weeks of whey protein supplementation can reduce blood pressure.
The body’s natural response to tissue damage and pathogens is inflammation. Damaged cells are removed by the immune system, which in turn triggers tissue repair. Inflammation may be reduced by whey protein according to one study. By increasing both antioxidant defences and good bacteria, whey protein reduces gut inflammation and intestinal lining damage.
Improves immune system
When you engage in strenuous exercise and strength training, your body tends to lose glutathione levels, which are critical for your immune system. While you continue with your vigorous cardio and strength training, using whey protein supplements helps keep glutathione levels under control and reduces the risk of lower immunity.
Loaded with antioxidants
Because of its abundance of cysteine, whey protein is a powerful antioxidant. In addition to restoring cell damage and preventing diseases like cancer, glutathione has many other health benefits.
Provides recovery after workout
It is also possible that proteins will aid in the repair of damaged muscles and tissues. Because of this, athletes may take a protein powder to speed up the recovery process from muscle soreness. According to a study, taking protein supplements after exercise can help with recovery by reducing muscle damage and improving muscle performance and protein synthesis.
Protein from whey is very easy to incorporate into the diet, as it is readily available. As a powder, it can be mixed with water or milk, or added to smoothies and yoghurts. For most people, 25-50 grams (1-2 scoops) per day is a reasonable dosage, but always read the dosage instructions on the packaging. Too much protein is counterproductive. Protein can only be used by the body for a limited period of time. As a result of excessive consumption, some people experience nausea, cramping and diarrhoea as well as bloating and cramping.