Whey Protein Health Benefits And Effects
Whey is high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.
Whey protein is extracted from the aqueous portion of milk, known as whey or milk serum, and corresponds to approximately 20% of the total amount of protein found in cow’s milk, with the remaining 80% essentially consisting of casein. After extracting and isolating the milk serum, it is filtered to take out the fat and the carbohydrates.
Whey proteins can be extracted through the use of different processes.
By microfiltration, for instance, the milk proteins are physically extracted by using a microscopic filter, whereas by using the ion exchange process, the proteins from the serum are extracted by taking advantage of their electric charge. The filtration process is what makes most of the difference between the various types of whey protein that are available. The different processes that can be used can make for distinct production costs as well as purity. The better the filtration process, the less the carbohydrate and fat contents will be, and the higher the percentage of actual protein.
Different whey products source:
- Whey protein concentrate – minimal filtration (the most cost-friendly method) with 70% to 80% of protein, and the remainder consisting of fat and carbohydrates.
- Whey protein isolate – thorough filtration, resulting in a supplement with about 95% of protein, which makes it a more expensive and purer form than whey concentrate. It is therefore highly recommended for athletes following a strict and rigorous diet.
- Hydrolyzed whey protein – this protein is not only thoroughly filtered, but is also subjected to a process of hydrolysis. This means that the protein structure is broken down into shorter peptide chains that are more easily absorbed by the body.
Intense training leads to greater protein needs: it is essential for growth, repair and recovery of the muscles. That is why the use of protein supplements immediately after working out is highly recommended, in order to prevent the breakdown of the existing muscles and structures known as protein catabolism. Whenever muscle tissue is damaged and in need of repair, the body will resort to using protein and amino acids to mend this tissue. After a training session, the faster the proteins in the body are replenished, the better. As whey protein is absorbed rapidly, it is the ideal supplement to use directly after physical exercise.
The intake of whey protein increases the production of insulin-like growth factor 1 (IGF-1) – a powerful anabolic hormone produced in the liver that stimulates protein synthesis and muscle growth. As the consumption of protein contributes to balanced pH levels in the blood and the muscles, it also helps decrease the post-workout recovery time.
The combination of protein intake and strength training stimulates an increase in lean muscle mass, as well as in muscle strength and size. Bigger and stronger muscles consecutively help improve sports performance.
Whey has an approximately 50% higher concentration of essential amino acids than milk itself, which offers a considerable advantage in terms of recovery after high intensity physical exercise. There are studies that indicate that the specific amino acid composition found in whey promotes the synthesis of glutathione, a potent antioxidant that helps maintain immune system function. As intense workouts may lead to a weakened immune system, taking whey protein after training can prove to be very useful in the prevention of diseases.
The main benefits of whey protein:
- Complete essential amino acid profile
- High absorption rate
- Prevents catabolism
- Helps decrease muscle recovery time
- Promotes anabolism – helps build muscle mass
- Helps enhance sports performance
- Contributes to proper immune system function
Whey Protein Improves Satiety and Helps Weight Loss
Whey Protein products help to weight loss by boosting metabolism and reducing appetite. Protein can help increase fat loss while preserving lean muscle mass.
Whey Protein helps you in weight loss, as it’s by far the clean and most satiating macronutrient.
Also the protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat around 500 fewer calories per day and the same time protein cut cravings by 60% and reduced the desire for late-time snacking by half.
Taking whey protein is a great choice to increase your protein intake, which should have major benefits for weight loss.
Replacing other sources of calories with whey protein, combined with workouts, can cause weight loss between 3-5kg, and at the same time increasing lean muscle mass.
If your goals are to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle is good shape.
Health Benefits of Whey Protein
Whey is high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.
Whey Protein is more than just a high-quality protein source, it also contains other beneficial nutrients like:
- Amino acids
- Lactoferrin
- Beta-lactoglobulin
- Alpha-lactalbumin
- Immunoglobulins
Beyond just muscle, strength, leanness, and muscle fibres whey protein may provide numerous other health benefits.
- Lowering blood pressure
- Blood sugar
- Reducing symptoms of stress and depression
- Higher absorption rate
- Promotes anabolism
- Prevents catabolism
- Assists with muscle recovery
- Improves sports performance
Also helps you:
- Protects against cancer
- Reduces symptoms of hepatitis
- Increases bone mineral density
- Improves immune function in HIV patients
- Increases the lifespan of cells
Whey Protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body’s cells.
Effects of Whey Protein
A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts or on your rest day – like a snack.
If your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys.
People with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping.
If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead.
Whey protein has an excellent safety profile and most people can consume it without problems.