Introduction to whey protein: An healthy supplement
Whey protein gets segregated from the curd (the watery portion of milk) in the cheese-making process. It is a complete protein because it contains all nine amino acids and has low lactose content. Researchers have been finding new possible health-benefiting properties of whey protein because of its numerous advantages to the human body.
Because of its high nutritional value and high-quality protein presence, whey protein is widely popular among bodybuilders, athletes and others as an additional dietary supplement. Adding the recommended dosage of 1-2 scoops/25-50 gm of whey protein to your diet, gives you immense results.
Here’re the 11 amazing benefits of whey protein you need to know:
1. Help build and repair muscles
Amino acids, the organic compounds made of primarily nitrogen, carbon, hydrogen and oxygen, help your body maintain best health. Commonly known as the building blocks of protein, these acids combine to form proteins and are essential for the process of growth and repair in the body.
Whey protein is a rich source of all nine crucial amino acids, which you have to get only through protein-rich food. The branch chain amino acids (BCAAs) in whey protein help build muscle and repair tissue.
Foods like legumes and nuts don’t contain all the necessary amino acids, and whey protein enriched with amino acids is a complete protein for your healthy lifestyle. It aids in promoting muscle growth and recovery.
2. Aids in your weight loss journey
Protein is essential for your body’s metabolism, and a diet rich in protein and fewer carbohydrates can aid you in weight loss. Whey protein, when taken, is rapidly digested and increases the amino acid level in the blood, suppressing the food intake. It helps decrease your hunger, thus reducing your calorie intake. For obese people trying to lose weight, whey protein reduces appetite and stimulates peptides and homeostasis.
Whey protein, packed with various amino acids, activates metabolism and promotes fat burning. When you have whey protein, you feel full and do not get hungry for up to three hours because it boosts Cholecystokinin (CCK), a signal that communicates subconsciously to your brain. By lowering high cholesterol, whey protein aids in weight loss and helps in optimising your overall health.
3. Help improve immune function
Bioactive components like immunoglobulin and lactoferrin act as antibodies and protect you against bacteria, viruses and fungi. The lactoferrin in breast milk helps care for breastfeeding infants against catching the infection from mothers. These natural immune modulators build our body strong and boost the immune system.
Whey protein contains bioactive components such as beta-lactoglobulin, alpha-lactalbumin, serum albumin, immunoglobulin and lactoferrin. Also, Ingestion of whey protein can reduce oxidative stress, which leads to cell and tissue damage, since it can enhance the properties of glutathione, a powerful antioxidant in our body.
Thus whey protein helps improve the immune system by decreasing the GSH levels in the body considerably.
4. Help manage blood sugar levels
Pancreas produces insulin that helps regulate blood sugar levels. When your body starts to oppose that insulin production, there are chances that it might lead to high blood sugar levels, which can ultimately become diabetes. When you take whey protein, it enhances insulin sensitivity in your body so that it regulates your blood sugar levels.
Whey protein also increases the incretin hormone, which stimulates insulin secretion and regulates glucose metabolism, thus reducing blood sugar levels. It increases satiety and stops you from overeating, thus cutting your consumption of high-carbohydrates and sugar foods, which can spike your blood sugar level.
Also, when you take carbohydrates along with whey protein, the digestion and absorption of carbohydrates can be slowed down, thus lowering the risk of high blood sugar levels.
5. Help lower your blood pressure
Bioactive peptides are also known as blood-pressure-lowering agents. The angiotensin-I-converting enzyme (ACE) in peptides manages blood pressure through the renin-angiotensin system, the vital control system for blood pressure and fluid balance. Whey protein also has the same bioactive ACE-inhibitory peptide that helps lower blood pressure.
Endothelial function plays a crucial part in your heart’s well-being by preventing it from any cardiovascular diseases. By lowering blood pressure, whey protein improves endothelial function, thus keeping a count on your cardiovascular health, reducing hypertension being one of the main reasons for blood pressure to hike.
6. Improves your bone health
Whey protein’s basic fraction, i.e. milk protein, has beneficial effects on increasing bone density, thus promoting bone formation and lowering osteoclast activity. Its presence of amino acids and minerals such as calcium and phosphorus accounts for healthy bone life.
Osteoblasts, the cells responsible for bone formation, are stimulated to produce more whey protein, thus reducing the risk of osteoporosis. Regular intake of whey protein can reduce bone breakdown too. A study supporting the same in the Journal of Dairy Science found that whey protein, taken for six consecutive months, can increase bone mineral density.
- Reduces inflammation in your body:
Whey protein contains and provides cysteine and methionine amino acids that have anti-inflammatory effects on the body. Whey protein also enhances the production of anti-inflammatory cytokines and reduces the building of pro-inflammatory cytokines, thus promoting healing in the body.
Whey protein also contains antioxidants such as glutathione that help lower oxidative stress, leading to cell and tissue damage and inflammation in the body. Whey protein can reduce the C-reactive protein (CRP), which accounts for inflammatory properties.
CRP, initially produced by the liver in response to inflammation in the body, has a higher chance of inducing diseases such as heart disease and diabetes. Whey protein can reduce the production of CRPs.
- Improves insulin sensitivity in your body:
Managing blood sugar levels is simple with insulin sensitivity in the body. Whey protein can increase glucose uptake and enhance insulin signalling in the body, thus improving insulin sensitivity and making more cells responsive to insulin.
It helps reduce inflammation, regulate the blood sugar level and increase the production of incretin hormones responsible for glucose metabolism. Intake of whey protein enhances the production of incretin hormones, which release insulin from the pancreas and reduce glucose production by the liver, thus improving insulin sensitivity.
- Enhances your brain function:
A study published in the Journal of Alzheimer’s Disease found that consuming whey protein can improve cognitive function and memory in older adults and healthy individuals. It is because whey protein increases the production of brain-derived neurotrophic factor (BDNF). This protein is responsible for the growth of neurons and maintaining and growing brain cells linked to cognitive function and memory.
Since whey protein has essential amino acids that build the brain’s neurotransmitters, it enhances human brain function. Intake of whey protein also increases the blood flow to the brain and reduces oxidative stress.
- Brings satiety in you:
Whey protein brings fullness to you and reduces hunger by slowing down your food stomach emptying. It also produces satiety hormones, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), that help manage appetite and give the feeling of satisfaction.
A hormone in our body named ghrelin stimulates our appetite and promotes hunger feeling, and whey protein reduces its production in the body by stimulating amino acids, such as phenylalanine and tyrosine.
A study published in the Journal of the American College of Nutrition found that whey protein, when eaten for breakfast, reduces hunger and increases the feeling of fullness and satisfaction. If you are a person managing to lose weight or reduce calorie intake, you should have whey protein in the morning.
- Help improve your skin health:
Whey protein enriched with amino acids induces collagen and elastin fibre building responsible for skin elasticity and firmness. Do you know that the skin’s structure comprises 70% of protein? Yes, you heard it right! Whey protein can induce and fasten the production of such collagen, which is beneficial for the skin.
Whey protein also reduces oxidative stress, which is responsible for skin shrinking and ageing. A study published in the Journal of Food and Science Technology found that whey protein reduces fine lines and wrinkles in healthy adults.
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If you want to lose or gain weight, SLAM Fitness Studio can get you the desired transformation with its well-curated and high-intensity training sessions. Their certified trainers train you according to your fitness level and goals, thus fulfilling the importance of personal training.
Bottomline:
In conclusion, whey protein has enormous health benefits and is a versatile protein source. Also, it is a safe and well-tolerated supplement for most individuals, from athletes and bodybuilders to adults, older people and people with health conditions. However, SLAM Fitness Studio recommends taking suggestions from the doctor if you have any health ailments before including whey protein into your diet.
FAQs
1. Can we have whey protein every day?
Whey protein is safe to take every day since it is just a supplement for your protein. Taking whey protein daily with breakfast or after your morning workout is better.
2. What are the top benefits of whey protein?
Whey protein has enormous health benefits because of the presence of highly nutritious properties in it. The top benefits include muscle building, wound healing, weight loss, etc.
3. Can we take whey protein on an empty stomach?
There is no harm in taking whey protein on an empty stomach. However, you should have it after a morning workout or breakfast.
4. Does whey protein improve skin structure?
Yes. Whey protein has collagen and amino acids that help maintain skin elasticity and firmness.
5. How much whey protein is safe to intake every day?
Since one can have whey protein daily, it is necessary to maintain a dosage. Doctors suggest using 1-2 scoops/ 25-50 grams of whey protein daily.
