Whey supplements are gaining popularity, especially among health enthusiasts. Whey protein powder is mostly used along with resistance training to enhance protein synthesis and lean muscle mass growth. Wondering what it is and what are its benefits? If yes, you are on the right page.
- Milk has two major types of proteins, whey and casein.
- Whey protein is the blend of proteins obtained from whey, which is the watery part of the milk. While producing cheese, the fats of the milk coagulate, and whey is extracted from the by-product.
- Once isolated, whey undergoes multiple processing steps before it is converted to whey protein.
- As whey is tasteless, flavours such as vanilla, chocolate, or strawberry are added.
Types of Whey Protein
There are three main types of whey proteins:
- Whey Protein Concentrate (WPC)
- Contains fair amount of carbohydrate and fats.
- The protein content depends on how much the whey is concentrated.
- Higher-end concentrates contain up to 80 percent protein while lower end concentrate contains 30 percent protein.
- Whey Protein Isolate (WPI)
- They are processed further to remove lactose and fat.
- WPI contains 90 percent protein.
- Whey Protein Hydrolysate (WPH)
- Hydrolysis is a process used by the body to absorb the body. As this type of whey protein undergoes partial hydrolysis, it is known as a pre-digested form of whey protein.
- WPH requires lesser digestion as compared to the other forms of whey protein.
- It is an ingredient of protein supplements and infant formulas due to its lower allergen potential and improved digestibility.
Benefits of Whey Protein
Whey is a Good Source of Protein
- Proteins are building blocks of the body.
- They are an essential part of various organs, tendons, skin, enzymes, hormones, and chemicals known as neurotransmitters.
- Proteins also help the muscles to contract.
- Smaller molecules, known as amino acids, combine to form proteins.
- There are two main types of amino acids, one that is produced by your body and others that are obtained through food. The second group of protein that comes from food are known as essential amino acids.
- The best sources of protein are those that provide all nine essential amino acids, and whey is one amongst them.
Enhances Muscle Strength and Mass
- Whey provides essential amino acids required for building muscles.
- It helps to trigger the release of hormones that support muscle growth, such as insulin.
- It is rich in leucine, an essential amino acid that aids protein production in the muscles.
- Whey can be absorbed and used by the body easily as compared to other proteins.
Whey Improves Satiety
- It causes lower calorie intake
- Whey also triggers an increased calorie expenditure
All this may help to lose weight when used along with resistance exercises.
Other Health Benefits
Some other health benefits include:
- May help to lower blood pressure, manage blood sugar levels and reduce symptoms of stress and stress.
- It can also help bone mineral density and reduce hepatitis symptoms.
- Acts as an antioxidant and protects against degenerative changes occurring in the body.
- Whey protein may also aid in managing fat levels, lowering the risk of heart disorders.
Precautions While using Whey Protein
Whey protein, in normal dose, is well-tolerated by the majority of the individuals. However, some precautions should be followed, such as:
- If you have lactose intolerance, you should be careful before taking it.
- Always check the ingredients for unhealthy additives, such as refined sugar.
- A higher-than-normal dose can cause reduced appetite, stomach pain, headache, cramps, nausea, and fatigue.
- Although rare, some people notice acne after consuming whey protein.
- Follow the instructions mentioned on the package.
- Taking protein supplements may be unnecessary if your protein intake is adequate.
- You should consult a doctor before taking protein supplements if you have liver or kidney disorders.
How Much Whey Protein is Healthy?
The ideal amount of whey protein supplement depends on your daily protein goals. For instance:
- If you are highly active or an athlete and wish to lose body fat but retain lean muscle mass, 1.5-2.2g/kg body weight or 0.68-1g/lb body weight can be consumed daily.
- If you want to lose fat while retaining lean muscle mass or you are highly active or an athlete, 1.0-1.5g/kg body weight or 0.45-0.68g/lb bodyweight can be consumed daily.
- If you are not looking for any change in your body composition and are sedentary, 0.8g/kg body weight or 0.36g/lb bodyweight can be consumed daily.
Usually, 25-50 grams per day (1-2 scoops) is the recommended dose. However, check the dose instruction on the package.
So, whey protein is not only a convenient source of protein but also has multiple health benefits. Moreover, it’s a high-quality source of protein and can be easily absorbed by your body. You can check and compare best whey protein supplements available online in India. For instance: GNC Whey Protein, Nutrabay Whey Protein, Optimum Nutrition Whey Protein supplement and many more are available in India.
So, it is highly advisable to compare all the whey protein supplements available to make an informed decision and enjoy your fitness. Looking for a great place to buy whey protein powder or supplements? Check www.guardian.in.