Whey protein had been and is still is talk of the town when it becomes packed with those who are trying to lose weight or build muscles. But aren’t all the protein the same? Well, no! All the proteins vary from each other with certain variants such as the whey showcasing as better performance than the others.
When protein comes loaded with a good dose of various essential amino acids which human body can absorb quickly. According to various studies, regular inclusion of this in your diet could help in shedding the excess fat, build muscles, and improve your strength. But the benefits of this protein variant goes beyond just being a bodybuilding tool. It is one of the supplements that has positive impacts on preventing and easing cancer and even HIV. Read on to know some interesting facts about whey protein right here.
What is Whey Protein?
Whey protein, in simple words, is the protein extracted from whey, the liquid portion that is separated from milk when producing cheese. Whey makes 20% of the protein content in milk, while the rest of the 80% comprises the casein. Once separated from the milk, whey is processed to yield whey protein. It is after this long processing that it becomes edible and is used in making protein bars, meal replacement shakes, and protein shakes. Since whey protein as such is not palette friendly, flavors such as chocolate, strawberry, and vanilla are added. Many a time, sugar is also added to enhance the flavor.
One of the best things with this milk derivative is that it is well-tolerated by people, but if you have lactose intolerance, then please do check with your doctor before you this. It is one of the healthier ways to top up your protein requirements and hence, is widely popular among gym freaks and people who want to lose their excess flab.
The Benefits of Whey Protein For Your Body
1. Good For Your Weight Management
According to studies, a low calorie diet rich in good protein helps in improving quality weight loss. It helps in achieving a healthy weight by promoting fat loss and enhancing lean mass. The higher the lean mass is, the better the metabolism levels are. Whey protein also has the potential to curb the appetite levels, thereby cutting down the binge eating. In short, including this protein supplement as part of healthy exercise and diet regimen could help in shedding the excess flab in a better way.
2. For Overall Wellness
Numerous studies conducted on the impacts of whey protein on human body suggest that it could help in improving the immunity levels. The higher immunity levels, in turn, shield the persons from various health conditions. Whey protein, packed with a wide array of essential amino acids, promotes detoxification. Thus, it could easily be incorporated in your diet to promote overall wellness and prevent diseases.
3. Helps In Faster Recovery After Exercising
Recuperating and recovering after a strenuous exercise regimen is essential to repair and build the muscles. According to studies, people who use a whey protein drink after indulging in exercises recover faster and develop more lean muscles when compared to those who do exercise alone. The results offered by this supplement is better than the one that comes from a combo of resistance training and carbs. Along with delivering the desired body composition and weight, inclusion of whey protein prevents the wear and tear of lean muscles by repairing, rebuilding, and maintaining it. Using it as the post-workout meal helps in easing the stress experienced after the exercise as well as replenishing the energy levels.
4. Ensures That Your Aging Process Is Natural And Healthy
The current lifestyle is packed with loads of stress and unhealthy foods. There is no time for anyone to exercise or relax. And, these conditions pave way for the ageing signs to set in prematurely. According to the studies, ageing results in lean mass, resulting in injuries. Inclusion of whey protein in your diet could help in improving the levels of glutathione, thus limiting the loss of muscles due to ageing. The results are better when this supplement is sued along with resistance training.
5. Better Cardiac Health
Keeping the levels of blood pressure, bad cholesterol, and saturated fats is essential to ensure that your heart is safe and protected. According to a study, inclusion of whey protein supplement in the diet for about eight weeks could help in the following ways:
- Lower the levels of bad cholesterol
- Improve the levels of high density lipoprotein
- Regulate the levels of systolic blood pressure
In short, consumption of whey protein as a part of healthy diet can keep your heart healthier.
Dosage And Side Effects
According to nutritionists and health professionals, it is advisable to consume 25 to 50 grams of whey protein daily. For better results, consume it after your exercise regimen. However, if you are already on a high protein diet, ensure that you are adjusting the net whey protein consumed.
There are two major concerns that arise when consuming whey protein – damages to the kidney and an increased risk of osteoporosis. However, the studies have shown something else. According to the studies, protein does not impact the kidneys and it shields you from osteoporosis. However, it is always advisable to check with your doctor before you start using any supplement, especially if you have a history of liver or kidney conditions.
Intake of whey protein beyond advised levels could upset your digestive system, leading to flatulence, nausea, stomach pain, cramps, and diarrhea. However, it is known to possess a wide safety profile and hence could be consumed safe.
Whey protein comes in numerous forms. You can it in your protein bars or meal replacement shake mix. Certain brands also offer pure whey protein that are available in various flavors, including mango and mocha. Even though this supplement is slightly priced higher, it is a must include for overall well-being.
So, have you ever tried whey protein? What had been your experience? Share with us…