Whey is highly considered a great stuff for many reasons, but this doesn’t mean that you can simply add mounds of muscle in a very short time just be adding it to your regular diet. Undoubtedly, whey protein is an immensely popular supplement available in the market. It has become a staple supplement for body builders who need high amount of proteins each and every day. In these days, whey protein is highly popular among athletes and casual exercisers as well. If you do a resistance exercise daily, you must consider whey protein supplementation in order to improve muscle protein synthesis as well as promote the growth of lean tissue mass. But do you really know what actually whey is?
Whey is a complex protein made up of many smaller protein subfractions, such as: beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacroceptides and bovine serum albumin (BSA). Also, it includes minor peptides, such as: lactoperoxidases, lysozyme and lactoferrin. Being a complete protein form, whey contains all 9 essential amino acids which are highly useful for your body.
Health Benefits of Whey Protein
Why do you need Whey Protein?
Just think you do a good quality workout daily and take a diet full of essential nutrients which include proteins, vitamins, fibers, carbohydrates, etc. But still you are disappointed with the results as they are not as per your expectation. In such situation, the need of whey protein arises which helps you gain greater results ever. There are various health benefits of consuming whey protein, such as:
Helpful in Weight Loss
Taking high-protein diets helps you reduce body weight as well as increase the insulin sensitivity. Whey protein is considered the most effective dietary strategy that can help you lose weight with ease. It is one of the most thermogenic good sources one can eat for weight loss. It burns the most calories from your body.
Reducing Fat
If you exercise regularly in order to gain or maintain lean body mass, consuming whey protein just before your exercise session would be highly beneficial for you. It helps you burn extra fat from your body.
Preserving Muscles
There are many amino acids found in our body which have their own specific use or function. Whey protein contains three of nine essential amino acids, which are called Branched-Chain Amino Acids (BCAAs). These are highly useful in repairing muscles and their preservation.
Reducing Cancer Risk
According to few clinical studies, whey protein is highly useful in preventing cancer and also in providing its treatment. In fact, whey protein is considered a powerful cancer inhibitor that extremely affects the growth rate of cancerous cells. In order to avoid cancer cells to be developed in your body, you must include whey protein into your regular diet.
Lowering Cholesterol
If you are having high cholesterol (especially LDL aka low-density lipoprotein), you are at high risk of heart disease. Consuming proper amount of Whey protein helps you reduce the high cholesterol level from your body. But don’t forget that whey protein supplements contain very small amount of cholesterol, so they may contribute to your cholesterol level.
Reducing Hunger
Once we take a complete meal, we feel satiety, a state of being sated. The food that contains all three essential macronutrient, i.e. protein, carbohydrate and fat, is more satiating than others. Protein is the most important macronutrient among them. Unlike other forms of protein, whey protein is very satiating.
Preventing Asthma
Regular consumption of whey protein is not only helpful for adults but also for children. Children, who are suffering from asthma, must be supplemented with whey protein in order to improve their condition. According to a medical research, whey protein supplement was given to the children who were suffering from asthma for one month. After one month, an improved result was found in those children.
Reducing Cardiovascular Disease Risk
Whey protein is considered an aid for many problems which are associated with cardiovascular disease. It contains angiotensin-converting enzyme that can control your blood-pressure and provide you vascular relaxation without causing any side effects. Also, the stickiness of blood platelets can be reduced by whey supplementation. The risk of thrombosis, which may cause heart attack and stroke, can also be reduced if you take whey protein regularly.
Increasing Size and Strength
To increase the size of your muscles, regular gym workout with whey supplementation is considered highly beneficial. It has been found in a medical research that people who consume good amount of whey protein along with daily gym workout, get greater increment in fat-free mass and muscle strength. Consumption of whey protein one hour before and after the exercise is highly recommended by health experts.
Improving Immune System
Another crucial benefit of whey protein is that it can enhance the immune health in order to provide you a strong immunity system. It produces higher levels of white blood cells, lymphocytes and cytokines which are helpful for your immune system. Also, it is served as a structural component of all cells that regulates the immune system.
Important points to be noted before taking Whey Protein
Though whey protein provides vast benefits to your health, but don’t forget it has possible side effects too.
- Those people who are allergic to milk and its products, should avoid whey protein. Proper guidance of doctor or health expert is strongly recommended.
- Generally whey protein doesn’t cause any adverse results if taken moderately, i.e. recommended doses. But if you consume over or high dose of whey protein, it may cause severe health issues, such as: gas, bloating, stomach pain, cramps, reduced appetite, nausea, headache, fatigue and many others. Though these are not considered life-threatening health issues, but can create annoying complications.
- Taking too much protein is bad for the kidneys. If you are suffering with any known kidney disease, make sure you never take high dose of whey protein as it may exacerbate pre-existing condition.
- Always get genuine Whey Protein Supplement instead of cheap and poor quality supplements. It may put your health at high risk, and sometimes death may also be caused.
Whey Protein Supplement
There are many types of Whey Protein available in the market, such as: Whey Protein Concentrate, Whey Protein Isolate and Whey Protein Hydrolysate. Among these three types, Whey Protein Isolate (WDI) is highly popular and mostly recommended by the health experts. The overall weight of this supplement types comes from the protein, i.e. more than 90%, and rest are lactose and fat in minimum quantity. This is quite expensive than concentrate type which contains less amount of protein, but less expensive than Hydrolysate type which has a worst taste.