marzo 05, 2021 3 min read

 Whey Protein; Athlete’s Super Food- Health Benefits for Multiple Purposes

Whey protein helps you to burn fat and boosts your immune system. It is effective because it is more absorbable than all other sources of protein. Protein is essential to rebuild cell tissues, maintain fluids balance, skin health, and protect enzymes functions. This protein is popular among athletes and bodybuilders. 

What Is Whey Protein?

Milk contains two types of proteins: casein and whey. Whey is translucent liquid milk that is present after the cheese manufacturing and curd removal. It is a superfood for fat loss and building lean fiber.

Types of Whey Protein

Three main types of whey proteins are:

  • Whey protein concentrate: 

It is the best and least processed form of whey protein as it has low levels of fats and cholesterol. It has a more satisfying flavor than other types of proteins.

  • Whey protein isolate: 

Whey protein isolate is a more processed form in which carbohydrates and fats undergo the process of removal. It contains 90 percent protein approximately. 

  • Whey protein hydrolysate: 

When we process whey protein isolate, large proteins break down into smaller pieces. Heat, enzymes or acids break down the protein.

How is whey different from casein protein?

Both proteins are present in milk. Casein makes 80%, and whey makes 20% of milk protein. Whey protein is more soluble than casein protein.

Nutrition Facts

Whey protein powder contains 100 calories. It also has carbohydrates, proteins, fat, fiber and sugar. Cysteine is the protein present in abundance in whey protein. It reduces the risk of cancer. 

Whey protein isolates contain denatured protein, which makes the supplement ineffective. Cheaper whey protein isolates contain artificial sweeteners. 

Health Benefits

  1. Increases Strength and Builds Muscle

It is the most efficient way to add protein to your diet. Whey protein contains 80-90% protein, which helps in mass gain. 

  1. Burns Fat

People utilizing whey protein observes a decrease in body weight and body fat. The results improve when we add exercise with whey protein. The people using whey protein lose more fat than the ones who do not use it.

  1. Reduces Cravings

Whey protein affects ghrelin and leptin and regulates appetite. In obese people, leptin levels are high, and ghrelin levels are low. Whey protein helps to reduce calorie intake. 

  1. Stabilizes Blood Sugar Levels

Whey stabilizes blood sugar levels when consumed before meals. It also raises the production of insulin. Whey protein also slows gastric emptying, stimulates insulin.

  1. Improves Energy

Whey improves glycogen, which is a booster during exercise. As whey is easily digestible, so it provides strength. The improved energy levels are due to the amino acids present in whey protein.

  1. Boosts Glutathione

Whey protein increases the production of glutathione, which is the master antioxidant present in each body cell. It eliminates free radicals that cause cell damage and aging disease.

  1. Boosts Immunity

Whey proteins also boost our immune function due to the synthesis of glutathione. Whey protein has several vitamins that positively affect our immune function. It also helps the body to recover after exercise.

  1. Improves Heart Health

Whey proteins promote a reduction in blood pressure. It reduces cardiovascular risk factors and helps you lose weight too. Whey protein also helps to lower total cholesterol levels.

  1. Extends Life Span

Whey protein increases life span by reducing muscle wasting. It slows down aging process. Older people tend to have positive effects on muscle strength when they use whey proteins.

How to Use Whey Protein

It is available in powder form. You can use whey protein to make a shake or smoothie. You can also add it to yogurt or oatmeal. The best time to use whey protein is breakfast and after workouts.

Risks and Side Effects

People having milk allergy or lactose intolerance cannot take whey protein. It can cause bloating, cramps and fatigue. Only use the highest quality whey protein product. People can also use other alternatives like pea protein. However, the best way is to eat high-protein foods.