What is Whey Protein?
Whey protein and Casein are the two proteins found in milk. It can be isolated from casein in milk or produced as a byproduct of cheese production. Whey protein is a complete protein because it contains all nine essential amino acids. It has a low lactose content.
Whey protein is a popular source of supplemental protein due to its high concentration of fast-digesting proteins. This nutritionally complete protein contains all amino acids required to build muscle, lose weight, or speed recovery after a strenuous workout. Whey protein is an eight-protein group found in milk.
- Beta-lactoglobulin.
- Alpha-lactalbumin.
- Glycomacropeptide.
- Immunoglobulins.
- Albumin from bovine serum.
- Lactoferrin.
- Lactoperoxidase.
- Lysozyme.
Types of Whey Protein
Whey can be processed into a variety of protein supplements such as;
- Hydrolysate
- Concentrate
- Isolate
1. Whey Hydrolysate
Whey hydrolysate is also known as hydrolyzed whey protein. It’s easy to digest because its long protein chains, known as peptides, have been pre-broken into shorter ones. Specialized infant formulas frequently contain hydrolyzed whey protein. It can also be found in pharmaceutical supplements because it can treat nutrient deficiencies. It is the most expensive and has 99% of protein.
2. Whey Concentrate
Whey protein isolate is closer to 90% protein by weight than whey protein isolate. Because of the lower level of processing, whey protein concentrate contains more lactose and fat than whey isolate. It’s also found in baby formula. It is the least expensive of the three whey protein powders.
3. Whey Isolate
It is also lactose-free, making it an excellent choice for those who are lactose intolerant. Whey protein isolate is a highly purified form of protein that contains all of the essential amino acids required by your body to build muscle. It also contains branched-chain amino acids (BCAAs), which aid in muscle growth and recovery. When you exercise, your muscles are broken down and need to be repaired. BCAAs aid in the stimulation of muscle protein synthesis, which is the process by which your body repairs and builds muscle tissue.
Whey Protein Isolate is an excellent way to reap all of the benefits of protein without the drawbacks. It’s ideal for anyone looking to gain muscle, lose fat, or simply improve their overall health. It is a suitable choice for lactose-intolerant people.
Benefits of Whey Protein
There are numerous advantages to consuming whey protein, and researchers are constantly discovering new potential therapeutic properties. Here are some of the health benefits of whey protein that are proven in human studies.
1. Helps to lose weight
Protein consumption is a well-known weight loss strategy. Eating more protein may aid in fat loss by:
- suppressing appetite, resulting in lower calorie intake
- boosting metabolism, and allowing you to burn more calories.
- assisting in the preservation of muscle mass when losing weight
Whey protein is particularly effective, possibly outperforming other protein types in terms of fat-burning and satiety.
2. Reduce hunger
Satiety is a term used to describe the sensation of being full after eating a meal. It is the antithesis of appetite and hunger, and it should suppress food cravings and the desire to eat.
Some foods are more satiating than others due to their macronutrient (protein, carbohydrate, and fat) composition. By far the most filling of the three macronutrients is protein.
However, not all proteins have the same satiety effect. Whey protein appears to be more satiating than other protein sources such as casein and soy. These characteristics make it especially beneficial for those who need to eat fewer calories and lose weight.
3. Improves memory
Chronic stress frequently impairs cognitive performance. Scientists performed many experiments to check the relationship between whey protein and cognitive performance. They concluded that an increase in plasma Trp-LNAA ratio is an indirect indicator of increased serotonin function in the brain. The findings suggest that consuming alpha-lactalbumin-rich foods improves cognitive performance in stressed-out subjects by increasing brain tryptophan and serotonin activity. (1)
4. Keeps bone healthy
Teenagers may believe they have reached adulthood, but this is not the case. The adolescent body is still developing. They can also help their bones stay healthy and strong by eating whey protein. (2)
5. Promote muscle growth
Muscle mass naturally declines as we get older.
This usually results in weight gain and increases the risk of many chronic diseases. However, with a combination of strength training and a healthy diet, this negative change in body composition can be slowed, prevented, or reversed.
Strength training combined with a high-protein diet or protein supplementation is an effective preventive strategy.
High-quality protein sources, such as whey, are especially effective.
Whey is high in leucine, a branched-chain amino acid. Leucine is the most anabolic (growth-promoting) amino acid.
As a result, whey protein is effective in preventing age-related muscle loss as well as improving strength.
Some studies suggest that whey protein may be slightly better for muscle growth than other types of protein, such as casein or soy. However, unless your diet is already deficient in protein, supplements are unlikely to make a significant difference.
6. Affect blood fat
High LDL (bad) cholesterol, in particular, is a risk factor for heart disease. In one 12-week study of overweight people, 65 grams of whey protein per day resulted in a significant reduction in total and LDL cholesterol.
Other studies on blood cholesterol found no similar effects.
Differences in study design could explain the lack of effect. Finally, more research is required before any conclusions can be drawn.
7. Reduce allergies
When compared to cow’s milk and soy-based formulas, hydrolyzed whey protein contains smaller sizes of broken protein.
According to research, infants who consume hydrolyzed forms of whey protein have a lower risk of developing eczema. To reduce the risk of allergic reactions, infants who are at risk of developing allergies should be given a formula containing whey hydrolysate.
8. Improve antioxidant defense in the body
Antioxidants are substances that protect the body from oxidation. This means they lower the risk of various chronic diseases by reducing oxidative stress.
Glutathione is one of the most important antioxidants in humans. Unlike most antioxidants, glutathione is produced by your body rather than being obtained through diet. Glutathione production in the body is dependent on the availability of several amino acids, including cysteine, which can be scarce at times. This is an antioxidant that scavenges free radicals and slows the aging process.
Foods that are high in cysteine, such as whey protein, may boost the body’s natural antioxidant defenses.
Several human and rodent studies have found that whey proteins may reduce oxidative stress and increase glutathione levels.
9. Aids in wound healing
Extra protein and amino acids are required for wound healing. If the person does not get enough protein and amino acids, the healing process may take longer. Whey protein contains a lot of amino acids, including:
Arginine, Glycine, Leucine, Isoleucine, Valine
These amino acids are necessary for bone, skin, and muscle tissue healing.
Whey protein may be recommended by a doctor to help heal burns or recover quickly after surgery. It can aid in the healing of burns and chronic wounds.
10. Improve the immune system
Whey protein may improve the immune response in asthmatic children. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, discovered that children with asthma who received 10 grams of whey protein twice daily for one month had a better immune response.
11. Inflammatory bowel disease
Inflammatory bowel disease (IBD) is a condition that causes chronic inflammation in the digestive tract lining. It refers to both Crohn’s disease and ulcerative colitis.
Whey protein supplementation has been shown to help with IBD in both rodents and humans. However, the available evidence is weak, and more research is needed before making any firm claims.
12. Improves cholesterol level
High levels of low-density lipoprotein (LDL) cholesterol are linked to an increased risk of stroke and heart disease.
Previous research suggests that whey proteins may lower your bad or LDL cholesterol levels. Recent research, however, refutes this assertion. The difference in opinion could be attributed to differences in study design, therefore, more research is needed to support the use of whey protein in lowering cholesterol levels.
The British Journal of Nutrition published a study that gave whey supplements to 70 overweight men and women for 12 weeks and measured a variety of parameters, including lipid and insulin levels. “There was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared to the casein (group”),” they discovered.
13. Reduce inflammation
Inflammation is the body’s response to injury. Short-term inflammation can be beneficial, but it can also become chronic in certain circumstances.
Chronic inflammation can be harmful, and it is linked to a variety of diseases. It could be the result of underlying health issues or unhealthy lifestyle habits.
A large review study discovered that high doses of whey protein supplements (greater than or equal to 20 grams/day) significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body.
14. Good for lactose-intolerant people
Lactose is present in less than 1% of whey protein isolate. As a result, they are ideal for people who are lactose intolerant.
There are several types of whey protein available, and the lactose content varies depending on the form. Whey isolate has less lactose and more protein, therefore, is the best option for lactose-intolerant people.
15. Treat type 2 diabetes
Type 2 diabetes is a chronic disease that is characterized by high blood sugar levels and insulin dysfunction.
Insulin is a hormone that stimulates the uptake of blood sugar into cells, keeping it within normal levels.
Whey protein controls blood sugar levels by increasing both insulin levels and sensitivity to its effects and it appears to have an advantage over other protein sources such as egg whites or fish.
These properties may be comparable to those of diabetes medications like sulfonylurea. So, this protein can be used effectively as an adjunct treatment for type 2 diabetes. Taking this protein supplement before or with a high-carb meal lowers blood sugar levels in both healthy and type 2 diabetic people.
16. Lower blood pressure
Hypertension (excessive blood pressure) is a major risk factor for heart disease. Numerous studies have linked dairy product consumption to lower blood pressure. Angiotensin-converting-enzyme inhibitors, a class of bioactive peptides found in milk, are thought to be responsible for this effect (ACE-inhibitors)
Whey proteins contain ACE inhibitors called lactokinins. Numerous studies on animals have demonstrated their positive effects on blood pressure. The effects of whey proteins on blood pressure have only been studied in a small number of humans, and many experts believe the findings are still debatable.
In one study of overweight people, 54 g of whey protein per day for 12 weeks reduced systolic blood pressure by 4%. Another study showed significant effects when participants were given protein concentrate (22 g/day) for 6 weeks.
Blood pressure, on the other hand, decreased only in those who had high or slightly elevated blood pressure, to begin with. A study that used much lower amounts of this protein (less than 3.25 g/day) mixed in a milk drink found no significant effects on blood pressure.
17. Helps to gain weight
This protein may aid weight gain in people with human immunodeficiency virus (HIV) or acquired immunodeficiency syndrome (AIDS). Cachexia can occur in AIDS patients (a condition experienced by weakness and wasting of the body).
Oral protein supplementation can help HIV patients lose weight. According to one study, increasing total protein intake in HIV patients may have a positive effect on weight gain.
18. Easily digested
Whey protein isolate is a type of whey protein. The liquid portion of the milk is separated during the cheese-making process. This protein absorbs quickly and can be digested much more quickly than other proteins. This makes it an excellent choice for those looking to gain muscle or lose weight.
Its isolate aids in the regulation of bowel movements. In certain forms, it can be consumed by those who are lactose intolerant. It also improves fasting lipids and insulin levels due to its high quality and absorption process. If you want to increase your protein intake quickly and easily, Whey Protein Isolate Is A Good Choice.