Protein is one of the essential macronutrients that our body needs in order to function properly. Protein is necessary for our muscle repair, growth and maintenance. There are many other bodily processes where protein plays an important role. There are several sources of protein like meat, fish, eggs, and dairy products, but whey protein is one of the most effective sources of protein. In this blog, we will discuss the top benefits of whey protein and why you should add it to your diet.
What is whey protein
Whey protein is derived from whey by separating it from casein in the milk. It is nothing but the liquid by-product of cheese production. Whey protein contains all nine essential amino acids that our body needs to function properly. That’s why it is considered as a complete source of protein.
Whey protein has a high biological value. Our bodies easily absorb and utilize it. Therefore, it is considered as a high-quality protein source. Whey protein is rich in branched-chain amino acids (BCAA), which are essential for muscle repair and growth.
Types of whey protein
Whey protein is classified into three main types: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Each type is processed differently and has a different protein content which defines its benefits and nutritional profile.
Whey Protein Concentrate (WPC)
Whey protein concentrate is the least processed and most common form of whey protein. It is created by filtering whey and it removes the water, lactose, and fat, leaving a concentrated protein powder behind. Whey protein concentrate contains 70-80% protein along with the rest things like carbohydrate, fats, and other nutrients.
Whey protein concentrate is cost-effective and is a good option for those who want to increase their protein intake. It includes a slightly higher carbohydrate and fats than other types of protein, but it has more nutrients like lactoferrin and immunoglobulins which provides additional health benefits.
Whey Protein Isolate (WPI)
This form of whey protein is more processed than whey protein concentrate. It contains higher protein of 90-95% and has a lower level of fats, carbohydrates and other nutrients. While filtering whey protein isolate, lactose, fats and other non-protein components are almost removed.
If you are looking to increase your protein intake without adding extra carbohydrates and calories, whey protein isolate is the best option for you. Whey protein isolate contains a very low level of lactose. Therefore, it is an excellent option for those who are lactose intolerant.
Whey Protein Hydrolysate (WPH)
This form of whey protein is more processed than others. Whey protein hydrolysate is considered as the fastest digesting form. It can be absorbed more quickly by the body as the protein molecules are broken down into smaller peptides.
This type of whey protein is mostly used by bodybuilders and athletes immediately after exercise for faster muscle growth and recovery. It is the most expensive type of whey protein containing over 90% protein.
Benefits of whey protein
Builds and Maintains Muscle Mass
Whey protein helps to build and maintain muscle mass as it is rich in essential amino acids, specially BCAAs (Branched-chain amino acids). Consuming whey protein after exercise is more beneficial for building and maintaining muscle mass. It also improves strength and performance.
Promotes Weight Loss
Whey protein also helps to lose some weight. Whey protein is a high-quality source of protein and adding protein in your diet can boost your metabolism. It also increases feelings of fullness and reduces appetite. Consuming whey protein regularly can lead to a greater preservation of lean muscle mass.
Boosts Immune System Function
One of the benefits of whey protein is that it boosts immune system function. It is rich in lactoferrin and immunoglobulins, which helps to boost immune system function and reduce the risk of infection.
Lowers Blood Pressure
Studies have found that whey protein can help people with hypertension lower their blood pressure.The reason behind that should be the presence of bioactive peptides in whey protein, which have a positive effect on blood pressure regulation.
Reduces Inflammation
Whey protein helps to reduce inflammation in the body. It is shown in studies that whey protein can reduce inflammation makers in people with chronic inflammatory conditions such as inflammatory bowel disease and asthma.
Improves Bone Health
One of the benefits of whey protein is that it improves bone health as it is rich in calcium. Calcium is essential for strong bones. It is shown in studies that regular consumption of whey protein helps to improve bone mineral density.
Whey protein is considered as a safe protein source for most people. But, there are also some drawbacks along with the benefits of whey protein.
Digestive Issues
Whey protein can be difficult to digest for some people as it is a concentrated source of protein. Gas, bloating, diarrhea, and stomach cramps are common digestive issues related with the consumption of whey protein.
Allergic Reactions
Whey protein is derived from milk. People who are allergic to milk or lactose intolerant can experience digestive issues or an allergic reaction after consuming it
Acne Problem
Some people face acne problems after consuming whey protein. The reason behind this might be the presence of hormones and growth factors in whey protein. Such factors can contribute to increased sebum production and acne development.
The potential side effects of whey protein are relatively mild and uncommon. It is recommended to discontinue use of whey protein and take advice from healthcare professionals if you experience any health issue after consuming it.
Conclusion
Whey protein is an excellent source of protein for those who are looking to build or maintain muscle mass, improve immune system, lose weight, and improve overall health. It is important to keep in mind that whey protein supplement is not used to replace regular exercise and a healthy diet. It is essential to consult the healthcare professional before adding any supplements to your diet.