In this article, you will check about Top 11 Benefits Of Whey Protein. If you walk into a health food store or the local vitamin store, you can not help but notice all of the shelves packed with glistening whey protein bottles. I was shocked to learn that the market value of the whey protein sector is expected to reach approximately $11.7 billion in 2017.
That’s a lot of protein powder.
Though bodybuilders and gym rats have popularized and praised whey protein, the reality is we can all benefit from adding whey protein to our diets. Protein is so essential for our bodies; therefore we will need to make sure we get enough. Without protein, we wouldn’t be able to build muscles or repair our tissues. Protein also gives us energy, transports nutrients so our bodies can use them, and produces hormones and enzymes we need.
What is whey
Well, back before we were able to separate casein protein and whey protein from milk, we used to only get whey as a byproduct of cheesemaking. Once the curds, or firm cheese parts, were separated from the milk, the liquid that remained became known as whey. Since most of the lactose is removed from the milk in the form of casein, whey becomes very low in lactose content but very high in protein.
There are three kinds of whey protein.
- Concentrate whey protein
- Whey Protein Isolates
- Hydrolysed whey protein
Now that you know the differences, here are my top 10, health benefits of using whey protein.
Top 11 Benefits Of Whey Protein
1.Build Muscle, Lose Fat
When you finally begin building up some muscle, the last thing you need to do during a workout is lost muscle rather than fat. Anyone who’s worked hard to gain muscle mass knows that maintaining it is just as important as building it. Leucine is the most growth-promoting (anabolic) of the amino acids. For this reason, whey protein is effective for the prevention of adrenal muscle reduction, as well as for improved strength and a better-looking body.
For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy. However, unless your diet is already lacking in protein supplements probably won’t make a big difference. If you are struggling to get sufficient protein every day, whey is one of the simplest ways to get more.
2. Increase Endurance
What if I told you that whey protein really made you stronger at the gym? Well, if it will help increase your total protein intake to more acceptable levels, then it could.
3. Help To Treat Type 2 Diabetes
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired use of insulin. Insulin is a hormone that’s supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits. Whey protein has been shown to be effective at moderating blood sugar, raising both the degree of insulin and the sensitivity to its effects.
In comparison with other sources of protein, such as egg white or fish, whey protein appears to have the upper hand. These properties of whey protein may even be comparable to those of diabetic drugs, such as a sulfonylurea. Because of this, whey protein can be efficiently used as a supplementary treatment for type 2 diabetes. Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood glucose in both healthy individuals and type 2 diabetics (20).
4. Whey Protein May Help Reduce Inflammation
Inflammation is part of the human body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances, it may become chronic. Chronic inflammation can be detrimental and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.
NOTE: High levels of whey protein have been demonstrated to reduce blood levels of C-reactive protein, indicating that it can help decrease inflammation.
5. Whey Protein May Be Beneficial for Inflammatory Bowel Disease
Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract. It is a collective term for Crohn’s disease and ulcerative colitis. In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease (27, 28). However, the available evidence is weak and further studies are needed before any strong claims can be made.
Note: Whey protein supplements might have beneficial effects on inflammatory bowel disease.
6. Whey Protein May Enhance the Body’s Antioxidant Defenses
Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and reducing the threat of various chronic diseases. Among the most important antioxidants in humans is glutathione. Unlike most antioxidants we get from the diet, glutathione is produced by the body. In the body, glutathione production is based on the supply of many amino acids, such as cysteine, which is sometimes of limited supply.
For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses. A number of studies in both humans and rodents have discovered that whey proteins may reduce oxidative stress and increase levels of glutathione.
Note: Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
7. Whey Protein May Have Beneficial Effects on Blood Fats
High cholesterol, especially LDL cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 54 grams of whey protein each day, for 12 weeks, resulted in a substantial decrease in total and LDL (the”bad”) cholesterol.
Other studies didn’t find similar effects on blood glucose, but the lack of effect might be due to differences in research design. Further studies are needed before any conclusions can be made.
Note: Long-term, high-dose whey protein supplementation can lower cholesterol levels. The evidence is very limited at this time.
8. Whey Protein is Highly Satiating (Filling), Which Could Help Reduce Hunger
Satiety is a term used to describe the sensation of fullness we experience after eating a meal. It is the opposite of appetite and appetite, and ought to suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect that’s partly mediated by their macronutrient (protein, carb, fat) composition. Protein is by far the most filling of the three macronutrients. However, not all proteins have the same impact on satiety. Whey protein seems to be more satiating than other forms of protein, such as casein and soy. These properties make it especially helpful for people who must eat fewer calories and lose weight.
Note: Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
9. Whey Protein Can Help You Lose Weight
Increased consumption of protein is a well-known weight loss strategy.
Eating more protein may promote fat loss by:
- Suppressing appetite, leading to reduced calorie intake.
- Boosting metabolism, helping you burn more calories.
- Helping to maintain muscle mass when losing weight.
- Whey protein has been shown to be particularly effective and may have a superior effect on fat burning and satiety compared to other protein types.
10. Support healthy heart
A study achieved by the Department of Food Science and Human Nutrition at Iowa State University concluded that adding a whey protein drink to the diets of young subjects with higher blood pressure lowered both their systolic and diastolic blood pressure. However, participants with normal blood pressure levels didn’t observe the same lowering results.
The Journal of Dairy Science also brings great news; the study reports that providing both rats and healthy guys a milk containing whey protein, not only lowered their triglycerides and systolic blood pressure, but increased their HDL levels, or good cholesterol levels.
11. Lower Cholesterol
If you also have other signs of cardiovascular disease, having cholesterol levels which are far outside the normal values can be a bad sign. I found a study published in the Journal of Clinical Nutrition about how whey protein affected cholesterol levels of 11 obese, obese ladies. The participants received a whey protein supplement for four weeks. Researchers learned that subjects consuming the whey protein decreased their total cholesterol and decreased the number of triglycerides in their livers.
Another study also analyzed this effect and was published in the British Journal of Nutrition. This time, overweight subjects were given either whey or casein nutritional supplements. As you can expect, the subjects taking the whey had lower cholesterol levels when the study was completed compared to ones supplementing with casein.