Fitness enthusiasts and bodybuilders commonly use whey protein powder to provide them with a regular dose of protein supplements. It mainly helps increase muscle mass and aid in the repair, maintenance, and growth of muscle cells. What makes it popular is the fact that our bodies can easily absorb whey protein. Apart from this, it also has numerous health benefits.
This article will elaborate on the introduction and briefly go through topics like whey protein, its benefits, and the side effects.
What Is Whey Protein?
Did you know that we get whey protein from milk? Well, milk contains two types of proteins – whey protein and casein protein. The Whey protein comprises about 20% of the liquid part of the milk, while casein protein consists of the remaining 80%, which is the solid part. The two proteins can be seen during cheese production when the fatty substance coagulates together to form casein protein, the liquid part containing, and the whey protein is stagnant on the top.
Back in the day, people discarded the liquid on top as they did not know the benefits of whey protein. However, in the present day, they know that whey protein supplements can supplement about 20-25 grams of your protein intake.
One should always keep in mind to check the supplement label to know whether it contains added sugar. Your aim while consuming protein supplements is, to help with your body cells’ overall growth and development, but added sugar does the opposite. When you consume added sugar, excess insulin is injected into your bloodstream, resulting in heart attacks, strokes, inflammation, liver problems and so on.
Why Should We Use Whey Protein?
Some essential benefits that whey protein offers are listed below –
1. Strengthening Muscles And Improving Muscle Mass
This is one of the main reasons people consume whey protein supplements – improving muscle mass and strength is multi-dimensional. Proteins supplements provide protein, amino acids, and anabolic hormones like insulin which helps to stimulate muscle growth and strength. Whey protein also has a high content of amino acid leucine, which helps with protein synthesis at the molecular and genetic levels.
The right time to consume whey protein supplements is during your workout period, i.e., you can have it before, during or even after your workout. The reason for this is that our body synthesis muscle protein during this time, and since whey protein has a fast rate of absorption, our body is provided with the right amount at the right time.
2. Reduces Inflammation
Studies show how a large dose of whey protein reduces the C-reactive protein produced by the liver. It is this protein that is responsible for inflammation caused in our body. Inflammation can lead to other diseases like arthritis, asthma, atherosclerosis, cancer, diabetes, etc., so it is best kept under control. Whey protein supplements also benefit those suffering from inflammatory bowel diseases.
3. Helps With Your Diet And Exercise
According to a study conducted in obese men, it was found that consumption of 1/4th of your daily protein intake has the capacity to cut off 60% of your hunger and cravings. When you consume the recommended amount of protein and also work out, not only does it improve satiety (feel full), but it also boosts your metabolism, and you lose around 8 pounds.
So, you tend to feel fuller, but since your metabolism rate increases, your weight decreases, and the lean muscle mass increases. Apart from this, whey protein also provides you with energy for your workout and quicker recovery post-workout.
4. Regulates Blood Pressure And Heart Diseases
The ACE inhibitors (lactokinins) present in whey protein helps to regulate blood pressure which sometimes is one of the root causes of heart diseases and strokes.
Studies have shown how whey protein has had a positive effect as it lowered the systolic blood pressure in individuals suffering from overweight. However, it is worth noting that blood pressure decreases for people suffering from abnormally high blood pressure.
5. Lowers The LDL Level
LDL or bad cholesterol is yet another factor for heart diseases. According to a study published in NIH, people who consumed around 54 grams of whey protein per day for 12 weeks had a lower bad cholesterol rate. Studies are still going on, but they believe that if whey protein is consumed for an extended period of time, it might positively impact the LDL and the total cholesterol level.
Other health benefits include anti-cancerous properties (research still going on), controlling insulin level and helping to treat type 2 diabetes, reducing C-reactive protein and inflammation, improving immune response in asthmatic children, etc.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744604/
https://www.researchgate.net/publication/346725079
https://pubmed.ncbi.nlm.nih.gov/29565716/
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Your Takeaway
Whey protein has numerous benefits, but it does have a few side effects, too, especially if you do not consume it in a moderate dose. Some of them include cramps, nausea, headache, fatigue, etc. So, keep to the recommended dose, i.e., 0.8 grams per kilogram of body weight.
Do you take whey protein supplements? What are the benefits you found? Would you mind letting us know in the comment section below.
