If you are a fitness enthusiast, you must have heard about whey protein. You may have a basic understanding that a whey protein supplement is good for your weight loss journey, but you may not be aware of the science behind whey protein and how it works.
Many studies reveal numerous benefits of whey protein. However, before learning more about the benefits of whey protein powder, let's learn more about what whey protein is.
What is Whey Protein?
Milk contains two types of protein; casein (80%) and whey (20%). During cheese production, after the fatty parts of the milk thicken, whey is separated from it as its byproduct.
After the whey is separated during the cheese production process, it undergoes several processing steps to become what we identify as whey protein; a powder added to shakes to be consumed as a meal replacement or protein bars.
According to some sources, whey protein nutrition can facilitate weight loss, increase satiety, and helps preserve lean muscles. Others suggest that whey protein can improve cholesterol levels, lower blood pressure, and even minimize the risks of cardiovascular diseases.
According to another research study, whey protein supplements helped prevent sarcopenia among healthy older women when taken after resistance exercises. Moreover, when supplemented with whey protein, exercise helps increase skeletal muscle mass, enhance grip strength, and improve gait speed.
Whey protein is a high-quality protein that consists of all essential amino acids. It is easily digestible compared to other types of protein, due to which it is quite popular among athletes and bodybuilders who need an adequate amount of protein in their diet. It is also beneficial for people aiming to reduce weight or those lacking protein in their diet.
As whey protein does not usually taste good, it comes in different flavors. However, you must not forget to check the ingredients list as some whey protein supplements may contain unhealthy additives such as refined sugar.
While whey is generally safe for most individuals, some people may be allergic to it. Lactose intolerant individuals must consult a healthcare professional before incorporating whey protein powder into their diet plan.
There are three main types of whey protein powder, whey protein isolate, whey protein concentrate, and whey protein hydrolysate. The details of the three types are discussed later in the article.
Facts About Whey Protein
Before you decide to supplement using whey protein powder, you must be aware of some facts related to it.
The quality of whey protein is quite important. Whey protein is bioavailable; therefore, it is easily absorbed in the muscle tissue. As a result, the muscles receive a higher concentration of amino acids, which plays a crucial role in helping whey protein rebuild muscle tissue faster than other proteins. Poor quality of whey protein may not ensure the desired outcome.
The other important fact that you should be aware of is that taking whey protein before going to sleep can significantly help improve your workout performance and exercise recovery.
Protein ingestion before sleep inhibits muscle protein breakdown. It also increases plasma amino acid availability, which helps increase muscle protein synthesis and improve the body's protein balance while you are asleep.
Now that you have a basic understanding of whey protein and how it works, let's look at its benefits.
Benefits of Whey Protein
From promoting muscle growth to facilitating the weight loss process, whey protein has several health benefits. Some of the ways whey protein helps are discussed below:
Facilitates the Process of Weight Loss
A research study reveals that dietary protein like whey contributed to weight loss, and whey protein has outperformed other proteins in contributing to fat loss. It boosts metabolism, supports muscle mass, and suppresses appetite.
According to a research study conducted on 158 people, individuals who consumed whey protein could reduce more body fat and have greater preservation of lean muscles than other subjects taking control of beverage. So incorporate whey protein into your diet plan to see better results from your weight loss journey.
Promotes Muscle Growth
Since your muscle mass normally declines with age, you gain more fat and are more at risk of contracting chronic diseases. However, you may help slow down or reverse this change in body composition by supplementing your strength training with whey protein powder.
Whey protein is highly effective for ensuring muscle growth and maintenance, especially when coupled with strength training. When supported with high-protein foods or protein supplements, strength training has proven to work as an effective preventative strategy.
As whey is rich in a branched-chain amino acid called Leucine, it is particularly effective for muscle growth. Whey also helps prevent age-related muscle loss, ensures improved strength and a fit body. Whey protein is even better than other proteins such as soy or casein to promote muscle growth.
However, whey protein or any other supplement cannot bring a noticeable change if your diet lacks protein; therefore, you must intake a healthy and nutritious diet for a desirable outcome.
May Lower Blood Pressure
High blood pressure is among the primary causes of heart disease. However, some studies have linked the consumption of dairy products with reduced blood pressure.
A research study published in The British Journal of Nutrition suggested that whey protein significantly reduced total cholesterol and LDL cholesterol among 70 overweight individuals supplemented with whey protein for 12 weeks. However, the other group supplemented with casein showed slightly less desirable results than the first group.
Another research study suggested that patients with hypertension could reduce their blood pressure after taking beverages supplemented with whey protein. Besides, whey protein supplements also reduce the risks of contracting heart diseases or stroke.
May Help Treat Type 2 Diabetes
Whey protein helps increase insulin levels and its sensitivity, and therefore, it is highly effective at moderating blood sugar.
Compared to other protein types such as fish or egg white, whey protein tends to have the upper hand in helping with type 2 diabetes.
Taking a whey protein supplement before a high carb meal helps moderate blood sugar in individuals with type 2 diabetes and healthy individuals. Due to its immense health benefits, whey protein has become a popular supplement among health and fitness enthusiasts.
May Reduce Inflammation
Inflammation is your body’s response to any damage. While short-term inflammation may be beneficial, it tends to become chronic under certain situations. Chronic inflammation can be extremely harmful and be a major factor in many diseases.
According to a review study, high doses of whey protein supplements noticeably reduced C-reactive protein (CRP), primarily responsible for causing inflammation in the body.
May Improve the Body’s Antioxidant Defense
Antioxidants act against oxidation in your body and help reduce oxidative stress while minimizing the risk for chronic diseases. Glutathione is an essential antioxidant. However, the supply of glutathione in the body primarily depends on numerous amino acids, like cysteine, which is in limited supply sometimes.
However, high-cysteine foods like whey protein can help boost the body’s natural antioxidant defenses. According to a study, whey protein may minimize oxidative stress by increasing glutathione levels in humans and rodents.
May Help Minimize the Hunger Pangs
Some foods are more satiating as compared to others. Satiety refers to the feeling of fullness that you experience after consuming a meal. Due to their macronutrient composition (protein, fat, and carb), highly-satiating foods help suppress cravings.
While not all proteins tend to have a similar effect on satiety, whey protein is highly satiating compared to soy or casein. This property makes whey protein a perfect supplement for those targeting fewer calories and aiming to lose weight.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
Possible Dangers of Whey Protein
Despite several benefits, whey protein can cause certain adverse effects in your body, especially when you take it excessively or are allergic to the ingredients it is made from. You must be aware of the possible dangers of whey protein to avoid any harmful impacts on your body.
Excessive whey protein intake may result in digestive problems, such as bloating, flatulence, cramping, and pain. In severe cases, it may also cause diarrhea. If you are lactose intolerant, it is recommended that you take whey protein hydrolysate or isolate instead of concentrate.
Besides, if you have kidney problems, you must consult your doctor before taking whey protein powder.
In addition, consistently higher doses of whey protein may also result in acne; therefore, you must limit your intake to the recommended dosage level.
Types of Whey Protein
Now that you are familiar with most of the information about whey protein, you must be aware of the different types of whey protein so that you choose the one that suits you. The differences between the three types are primarily due to the way they have been processed.
Whey Protein Concentrate:
Whey protein concentrate is approximately 70 to 80 percent protein and contains lactose, milk sugar, and fat. It has the best flavor. While several options of whey protein concentrate are available in the market, you must go for the one with the most reliable and natural ingredients.
Whey Protein Concentrate consists of 100% natural ingredients. It contains several essential amino acids that facilitate the process of muscle production in your body. The primary ingredients in DMoose whey protein powder are high-quality whey protein concentrate and whey protein isolate.. It can be used as both post-workout recovery supplements and pre-workout energy boosts.
whey protein will help increase your energy levels, facilitate the process of fat burning, and improve your mood. Whey protein concentrate by DMoose contains a perfect blend of ingredients, such as 25 grams of premium whey concentrate per serving. The whey in DMoose whey protein concentrate is cold processed, micro, ultra-filtered, non-denatured. Besides, it contains a total of 5.1 grams of BCCAs and 2.8 grams of Leucine.
The digestive enzyme blend in the whey protein concentrate by DMoose will support your digestion. You can consume the naturally flavored whey protein concentrate by DMoose without the fear of consuming any harmful additives as it is gluten-free and contains no soy, filler, or amino spiking.
Whey Protein Isolate
The whey protein isolate contains about 90% or more protein, less lactose, and fat but it lacks some beneficial nutrients present in whey protein concentrate. However, you may maximize the nutritional benefits by choosing a reliable whey protein isolate.
whey protein isolate contains 100% whey protein isolate. Whey protein isolate is a high-quality protein as it contains 90% or even more protein, which is easily absorbed by the body. whey protein isolate contains 26 grams of whey protein isolate per serving, a total of 5.1 grams of BCCAs, and 2.8 grams of Leucine. It is naturally flavored, gluten-free, and contains zero soy, fillers, or amino spiking.
If you want to lose weight, increase your muscle mass, or enhance your exercise performance, whey protein isolate is a perfect fit for you. The perfect blend of ingredients in whey protein isolate will also help you with workout recovery.
Whey Protein Hydrolysate
The third type of whey protein, known as hydrolyzed whey, is pre-digested to absorb even faster. While it is less popular than whey protein concentrate and isolates, it causes a 28% to 43% more spike in insulin than isolate.
Recommended Dosage
Now that you know the benefits and different types of whey proteins, you must be very careful about the recommended dosage level. A commonly recommended dosage of whey protein is about 1 to 2 scoops (25 to 50 grams) per day.
You must not consume more than the recommended dosage to avoid any adverse health impacts.
Takeaway
Whey protein is a healthy source of high-quality protein that is easily absorbed and efficiently utilized by your body. Due to its immense health benefits, whey protein is important for bodybuilders, athletes, or anyone who aims to enhance muscle mass and strength.
Besides, whey protein is quite beneficial if you aim to reduce fat. Protein is considered a highly important nutrient for gaining muscles and reducing fat, and whey protein is the most effective form of protein that you can take to maximize the gain from your fitness journey.
Article Sources
- Advances in modifying and understanding whey protein functionality. (2002). Trends in Food Science & Technology, 13(5), 151–159. https://doi.org/10.1016/S0924-2244(02)00111-5
- Burd, N. A., Yang, Y., Moore, D. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2012). Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men. The British Journal of Nutrition, 108(6), 958–962. https://doi.org/10.1017/S0007114511006271
- de Aguilar-Nascimento, J. E., Prado Silveira, B. R., & Dock-Nascimento, D. B. (2011). Early enteral nutrition with whey protein or casein in elderly patients with acute ischemic stroke: A double-blind randomized trial. Nutrition (Burbank, Los Angeles County, Calif.), 27(4), 440–444. https://doi.org/10.1016/j.nut.2010.02.013
- Drummen, M., Tischmann, L., Gatta-Cherifi, B., Adam, T., & Westerterp-Plantenga, M. (2018). Dietary protein and energy balance in relation to obesity and co-morbidities. Frontiers in Endocrinology, 9, 443. https://doi.org/10.3389/fendo.2018.00443
- Fekete, Á. A., Giromini, C., Chatzidiakou, Y., Givens, D. I., & Lovegrove, J. A. (2016). Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: Results from the chronic Whey2Go randomized controlled trial12. The American Journal of Clinical Nutrition, 104(6), 1534–1544. https://doi.org/10.3945/ajcn.116.137919
- Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: A randomized human clinical study. Nutrition & Metabolism, 5, 8. https://doi.org/10.1186/1743-7075-5-8
- Hobman, P. G. (1992). Ultrafiltration and manufacture of whey protein concentrates. In J. G. Zadow (Ed.), Whey and Lactose Processing (pp. 195–230). Springer Netherlands. https://doi.org/10.1007/978-94-011-2894-0_6
- Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b
- Pal, S., & Ellis, V. (2010). The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. The British Journal of Nutrition, 104(8), 1241–1248. https://doi.org/10.1017/S0007114510001911
- Pal, S., Ellis, V., & Dhaliwal, S. (2010). Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals. The British Journal of Nutrition, 104(5), 716–723. https://doi.org/10.1017/S0007114510000991
- Pal, S., Radavelli-Bagatini, S., Hagger, M., & Ellis, V. (2014). Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: A randomized controlled trial. European Journal of Clinical Nutrition, 68(9), 980–986. https://doi.org/10.1038/ejcn.2014.84
- Pennings, B., Boirie, Y., Senden, J. M. G., Gijsen, A. P., Kuipers, H., & van Loon, L. J. C. (2011). Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. The American Journal of Clinical Nutrition, 93(5), 997–1005. https://doi.org/10.3945/ajcn.110.008102
- Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino Acids, 37(2), 333–339. https://doi.org/10.1007/s00726-008-0156-0
- The challenge of cow milk protein allergy. (2007). Small Ruminant Research, 68(1–2), 64–72. https://doi.org/10.1016/j.smallrumres.2006.09.016
- Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tomé, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition, 29, 21–41. https://doi.org/10.1146/annurev-nutr-080508-141056
- Zhou, L.-M., Xu, J.-Y., Rao, C.-P., Han, S., Wen, Z., & Qin, L.-Q. (2015). Effect of whey supplementation on circulating C-reactive protein: A meta-analysis of randomized controlled trials. Nutrients, 7(2), 1131–1143. https://doi.org/10.3390/nu7021131
