9. Health benefits of whey protein + how to choose the right products
If you want to burn fat, build lean muscle, improve your immune system, and prevent disease, look no further than whey protein. Whey is very effective because it provides a more readily absorbed source of protein than any other type of food or supplement, and it is easy to digest. No wonder it has become one of the most popular protein supplements on the market today.
If you are looking for the benefits of whey protein powder supplements such as still confused, please keep in mind that protein to rebuild your cells and tissues, maintain fluid balance, the function of the protective enzyme, support your nerve and muscle contraction, and the promotion of your skin, hair and nails healthy. Obviously, it’s important to get enough protein in your diet, while using high-quality protein powder is a great way to consume more protein without adding calories or carbohydrates.
Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscular strength. Not only can it build muscle, it can also increase body composition, but it can also speed up post-workout muscle breakdown and stress recovery. According to research published in the journal of food science, whey protein is one of the best proteins for its amino acid content and rapid digestibility. It quickly helps your muscles heal, rebuild and grow. (1)
What is whey protein?
There are two types of protein in milk: whey and casein. Whey is the translucent liquid part of the milk that remains after the cheese making process. The term “whey” is a compound that separates and separates the liquid from the liquid and is composed of proteins, lactose, minerals, immunoglobulin and trace amounts of fat. But it is mostly protein and some highly bioactive polypeptides found in whey, making it a super food for weight loss and lean muscle building. (2)
Here are some common questions about whey protein and how to use it to help your body:
How do you use whey protein?
Whey protein is dried and sold in powder form and can be easily reformulated by adding liquid. The best and least processed form is the whey protein concentrate, which contains low levels of fat and cholesterol and a higher level of bioactive compounds in the form of lactose. To use whey protein, simply add a spoonful of (or about 28 grams) of high-quality powder to any shake or smoothie. I like a whey protein shake with breakfast and another protein shake after exercise. One ton of protein shake recipes can be prepared with whey protein powder. Preparing a protein shake is an easy and portable way to increase your daily protein consumption, reduce weight, increase muscle mass and improve your immune system.
What is a whey protein isolate?
Whey protein isolates are lower in bioactive compounds when fat is removed from supplements. Despite the known whey protein isolate is available the most pure source of protein, containing up to 90% of the protein concentration, but the problem is that the protein isolate is usually may be due to the manufacturing and degeneration, appears to be harder in the digestive track. The process involves breaking down protein structures and losing their peptide bonds, thus reducing the protein’s effectiveness. There is a known as the types of whey whey isolate water known its than whey protein concentrate or whey isolate less sensitive, but it is so far the most types of whey protein and the protein has been modified.
Is protein good for you?
Almost everyone can benefit from a consumer protein shake. High quality protein powder contains some beneficial nutrients, including antioxidants and amino acids. Athletes in particular need to increase protein consumption to gain muscle recovery after exercise. In addition, adding natural protein powder can improve your energy level and reduce hunger pangs. However, the efficacy of any protein shake depends on the quality of the protein powder, so choose organic, grass-fed whey concentrate, and avoid the separation and powder of the whey separation. (3)
Does protein shock really help?
Protein shakes can help you build muscle mass, reduce muscle loss, and relieve hunger or cravings. Studies have shown that eating whey protein before meals can help regulate blood sugar levels, reduce hunger and eat less. Many studies have also shown that supplementation can promote muscle function and performance recovery, and improve energy levels. (4)
What’s the difference between casein and whey protein?
Whey and casein are proteins found in milk. About 3.5 grams of protein in 100ml of milk, of which casein accounts for 80% and whey protein accounts for 20%. Whey has a higher proportion of the chain amino acid than casein, which makes the whey more quickly than casein protein synthesis. Research shows that whey protein also has greater solubility and is digested faster than casein. (5)
Whey protein nutrition profile + what is the search for quality whey protein
A tablespoon (28 g) of whey protein powder contains roughly the following contents: (6)
5 grams of carbs
20 grams of protein
1.5 grams of fat
1 grams of fiber
3.5 grams of sugar
94 mg of calcium (9% DV)
140 milligrams of sodium (6% DV)
The components of whey protein provide high content of essential amino acids and branched chain amino acids. The biological activity of these proteins gives a lot of beneficial properties to whey protein. Cysteine is the amino acid that is abundant in whey protein. Cysteine is very beneficial because it improves glutathione levels, an important antioxidant that can help reduce the risk of diseases caused by cancer and oxidative stress. Branched-chain amino acids in the whey are also important in the health benefits of whey, as they promote the maintenance of tissue and the breakdown of muscles during the campaign. (7)
To reap the benefits of whey protein, you must choose the best source. When buying whey protein, choose whey concentrate from grass feed cow. Look for natural or organic whey protein powder, completely free of hormones, pesticides, artificial ingredients, gluten and gmos.
Avoid whey protein, such as whey protein isolate. Keep in mind that certain parts of the separator contain denatured proteins that make them ineffective. In addition, a cheaper whey protein isolate usually contains added artificial sweeteners, which can be difficult and neurotoxic in the digestive system. Organic whey concentrate from the grass-fed cow will provide you with the greatest number of compounds, such as immunoglobulins and minerals that support many body functions.
The benefits of whey protein
Increase strength and build muscle
To burn fat
Reduce the desire to
Stable blood glucose level
Improve heart health
Increase strength and build muscle
Whey protein is the most effective way to add protein to your diet without requiring extra calories from carbohydrates or fats. It usually contains 80 to 90 percent of the protein, providing the body with the muscles and strength needed to recover quickly after exercise.
According to research published in the journal of food science, whey protein stimulates muscle synthesis more than casein and soy protein products. The researchers point out, add protein diet can help promote the increase of muscle mass, especially when paired with resistance training or outbreak, even during the calorie restriction can maintain muscle mass, and slow the natural loss of muscle with age.
A 2007 study by baylor university analyzed the use of supplemental proteins and amino acids by 19 men who exercised four times a week. Researchers found that added 20 grams of 14 grams of whey and casein protein and 6 g of free amino acid, lead to overall weight, fat mass, thigh muscle mass and muscle strength increase is more obvious on those taking placebo carbohydrate. (8)
In a meta-analysis published in the journal of the American college of nutrition in 2014, the effects of whey protein (and no motor resistance) on body weight and body composition were studied. The researchers found that the fat and body weight of adults who added the whey were significantly lower. The results were more significant among adults who combined whey protein supplements and resistance movements. (9)
One study, published in the study of nutrition and metabolism, assessed the effect of taking a supplement with a special whey supplement for participants who reduced their calorie intake by 500 calories per day. And also reduce calorie intake to 500 calories, compared to the control of the weight of two groups of patients significantly decreased, but added the body fat content of whey group significantly increase fat volume (6.1%), and shows better preserve lean muscle. (10)
3. Reduce cravings
Whey protein appears to affect the growth hormone release peptide and leptin, the two hormones that help regulate appetite. Leptin mainly affects the energy balance, which helps to suppress food intake, while the young reline regulates hunger and plays a role in the opening of the meal. These hormones work together to tell your body when to eat. Studies have shown that leptin levels of leptin are generally elevated in obese patients, while growth hormone release peptide levels are lower. Whey helps balance the secretion of leptin and flavin, thereby reducing hunger and helping you stop overeating. (11)
A 2013 study published in the journal of the Mediterranean nutrition and metabolism found that whey protein can help reduce calorie intake due to a variety of physiological mechanisms. According to the researchers, the amino acid content of whey protein is the main factor affecting satiety. In addition, the effect of whey on satiety and food intake is mediated by release of auxin peptide and other hormones that cause satiety. These hormones are released in the gastrointestinal system after protein consumption, which may be the food intake inhibition when the whey protein is replenished. (12)
4. Stabilize blood sugar levels
Whey can stabilize blood sugar levels when eaten with a high glycemic index before meals. It stimulates the production of insulin and prevents a sharp rise in blood sugar levels.
According to research published in the world diabetes journal, whey protein can be used to treat diabetes symptoms. It slows down your stomach and stimulates insulin and intestinal hormones such as leucin, which you release when you eat and try to lower your blood sugar levels. Whey protein can naturally reduce postprandial blood sugar levels, especially during the first few minutes of meal. (13)
5. Boost energy
Whey protein increases glycogen, a source of energy during exercise or heavy activity, and enhances the role of hormone leptin, which affects energy balance. In addition, because the whey is easily digested and absorbed by the human body, it will soon be converted into energy and help to raise the energy level naturally.
A 2013 study published in the journal of sports science and medicine found that women experienced an increase in performance indicators when they took whey protein after resistance training. Some of the performance indicators tested by women’s basketball players include agile running, vertical jumping and muscular endurance. Improved energy levels and performance are due to amino acids present in whey protein. When the body lacks enough amino acid levels, it is when you experience muscle atrophy and delayed motion recovery after exercise. (14)
In a 2014 study published in the journal sports and sports medicine and science, scientists assessed the efficacy of 40 mouse whey proteins in exercise training. They found that the whey supplement improved movement performance, strength and body composition. (15)
6. Promote glutathione
Whey protein helps increase glutathione production, and glutathione is the main antioxidant found in every cell in your body. Research shows that whey protein is rich in cysteine, which is the amino acid needed to synthesize glutathione. Scientists at Ohio state university found that the addition of a hydrolyzed whey protein isolate increased the concentration of glutathione in the cells by 64 percent. (16)
Glutathione can help eliminate free radicals, cancer and aging diseases that cause cell damage, such as Parkinson’s disease and alzheimer’s disease. It also helps protect your body from environmental toxins and drug resistance, which is critical to a strong immune system.
7. Boost immunity
Because whey protein promotes the synthesis of glutathione, it can promote your immune system. Glutathione also increases other antioxidants, such as vitamin C, coenzyme Q10, ALA and vitamin E. Whey protein also contains a number of other proteins and vitamins, such as vitamin D, that actively affect the immune function and show antimicrobial activity.
According to research published in the journal of the international journal of sports nutrition, whey protein helps the body recover after exercise, which is important for avoiding immune damage, oxidative stress and excessive inflammation. Not only does whey increase the production of glutathione, but it also contains l-arginine and l-lysine that promote immune function. (17)
Improved heart health
Studies have shown that whey promotes lower blood pressure and arterial stiffness and improves blood lipid profiles. It reduces cardiovascular risk factors by protecting your muscles and losing weight. Weight loss can reduce obesity-related problems such as heart disease. (18)
A 2016 study published in the American journal of clinical nutrition evaluated the blood pressure of 42 subjects who took whey protein or maltodextrin (control group) for eight weeks. Those who used whey experienced significant blood pressure reduction and increased blood circulation. Whey protein also lowers total cholesterol levels. (19)