{"id":4520,"date":"2021-08-07T08:52:11","date_gmt":"2021-08-07T08:52:11","guid":{"rendered":"https:\/\/friskanutrition.com\/?p=4520"},"modified":"2021-08-07T08:55:13","modified_gmt":"2021-08-07T08:55:13","slug":"health-benefits-of-whey-protein","status":"publish","type":"post","link":"https:\/\/friskanutrition.com\/?p=4520","title":{"rendered":"Health Benefits of Whey Protein"},"content":{"rendered":"

1.Excellent Source of High-Quality Protein<\/strong><\/p>\n

Whey protein is the protein fraction of whey, which is a liquid that separates from\u00a0milk\u00a0during cheese production.<\/p>\n

It is a complete, high-quality protein, containing all of the essential amino acids.<\/p>\n

In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein .<\/p>\n

These qualities make it one of the best dietary sources of protein available.<\/p>\n

There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).<\/p>\n

Concentrate is the most common type, and is also the cheapest.<\/p>\n

As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey protein has a very high nutritional value, and is one of the best dietary sources of high-quality protein. It is highly digestible, and absorbed quickly compared to other proteins.<\/p>\n

 <\/p>\n

2. Promotes Muscle Growth<\/h2>\n

Muscle mass naturally declines with age.<\/p>\n

This usually leads to\u00a0fat gain\u00a0and raises the risk of many chronic diseases.<\/p>\n

However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.<\/p>\n

Strength training coupled with the consumption of\u00a0high-protein foods\u00a0or protein supplements has been shown to be an effective preventive strategy.<\/p>\n

Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.<\/p>\n

Leucine is the most growth-promoting (anabolic) of the amino acids.<\/p>\n

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body.<\/p>\n

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.<\/p>\n

However, unless your diet is already lacking in protein, supplements probably won\u2019t make a big difference.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.<\/p>\n

3.Lowers Blood Pressure<\/h2>\n

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.<\/p>\n

Numerous studies have linked the consumption of\u00a0dairy products\u00a0with reduced blood pressure.<\/p>\n

This effect has been attributed to a family of bioactive peptides in dairy, so-called \u201cangiotensin-converting-enzyme inhibitors\u201d (ACE-inhibitors).<\/p>\n

In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.<\/p>\n

A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.<\/p>\n

One study in overweight individuals showed that whey protein supplementation, 54 g\/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.<\/p>\n

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g\/day) for 6 weeks.<\/p>\n

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with.<\/p>\n

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g\/day) mixed in a milk drink.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.<\/p>\n

4.May Helps Treating Type 2 Diabetes<\/h2>\n

Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.<\/p>\n

Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.<\/p>\n

Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects.<\/p>\n

When compared with other sources of protein, such as\u00a0egg\u00a0white or\u00a0fish, whey protein seems to have the upper hand.<\/p>\n

These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea.<\/p>\n

As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.<\/p>\n

Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics .<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey protein is effective at moderating blood sugar levels, especially when taken before or with high-carb meals. It may be particularly useful for people with type 2 diabetes.<\/p>\n

5.Helps in Reducing Inflammation<\/h2>\n

Inflammation is part of the body\u2019s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.<\/p>\n

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.<\/p>\n

A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body.<\/p>\n

STAR POINT:<\/strong><\/p>\n

High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.<\/p>\n

6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease<\/h2>\n

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.<\/p>\n

It is a collective term for Crohn\u2019s disease and ulcerative colitis.<\/p>\n

In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.<\/p>\n

However, the available evidence is weak and further studies are needed before any strong claims can be made.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey protein supplements may have beneficial effects on inflammatory bowel disease.<\/p>\n

7. Whey Protein May Enhance the Body\u2019s Antioxidant Defenses<\/h2>\n

Antioxidants\u00a0are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.<\/p>\n

One of the most important antioxidants in humans is glutathione.<\/p>\n

Unlike most antioxidants we get from the diet, glutathione is produced by the body.<\/p>\n

In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.<\/p>\n

For this reason, high-cysteine foods, such as whey protein, may boost the body\u2019s natural antioxidant defenses .<\/p>\n

A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Whey protein supplementation may strengthen the body\u2019s antioxidant defenses by promoting the formation of glutathione, one of the body\u2019s main antioxidants.<\/p>\n

8. Whey Protein May Have Beneficial Effects on Blood Fats<\/h2>\n

High cholesterol, especially\u00a0LDL cholesterol, is a risk factor for heart disease.<\/p>\n

In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the \u201cbad\u201d) cholesterol<\/p>\n

Other studies did not find similar effects on blood cholesterol ,but the lack of effect might be due to differences in study design.<\/p>\n

Further studies are needed before any conclusions can be made.<\/p>\n

STAR POINT:<\/strong><\/p>\n

Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.<\/p>\n

9. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger<\/h2>\n

Satiety is a term used to describe the feeling of fullness we experience after eating a meal.<\/p>\n

It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat.<\/p>\n

Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein,\u00a0carb, fat) composition.<\/p>\n

Protein is by far the most filling of the three macronutrients.<\/p>\n

However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy .<\/p>\n

These properties make it particularly useful for those who need to eat fewer\u00a0calories\u00a0and lose weight.<\/p>\n

STAR POINT:<\/strong><\/p>\n

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.<\/p>\n

10. Whey Protein Can Help You Lose Weight<\/h2>\n

Increased consumption of protein is a well-known\u00a0weight loss strategy\u00a0.<\/p>\n

Eating\u00a0more protein\u00a0may promote\u00a0fat loss\u00a0by:<\/p>\n

    \n
  • Suppressing appetite, leading to reduced calorie intake .<\/li>\n
  • Boosting metabolism, helping you burn more calories .<\/li>\n
  • Helping to maintain muscle mass when losing weight .<\/li>\n
  • Whey protein has been shown to be particularly effective, and may have a superior\u00a0effect on fat burning\u00a0and satiety compared to other protein types.<\/li>\n<\/ul>\n

    STAR POINT:<\/strong><\/p>\n

    Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.<\/p>\n

    Side Effects, Dosage, and How to Use It<\/h2>\n

    Whey protein is very easy to incorporate into the diet.<\/p>\n

    It is sold as a powder that can be added to smoothies,\u00a0yogurts, or simply mixed with water or milk.<\/p>\n

    25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging.<\/p>\n

    Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time.<\/p>\n

    Excessive consumption may also cause digestive problems, such as nausea, pain,\u00a0bloating, cramping, flatulence, and diarrhea.<\/p>\n

    However, moderate consumption of whey protein supplements is well tolerated by most people, with a few exceptions.<\/p>\n

    If you are lactose intolerant, whey protein hydrolysate or isolate may be more suitable than concentrate. If you have ever had liver or kidney problems, then consult with a doctor before taking a protein supplement.<\/p>\n

    At the end of the day, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well.<\/p>\n","protected":false},"excerpt":{"rendered":"

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