Whey protein is a kind of protein present in milk. It is extracted from whey which is obtained during the cheese-making process and processed to produce whey protein powder. Whey protein does not have a very pleasant taste, that is whey its powders are available in different flavors.

Whey protein has all the 9 essential amino acids that your body cannot make and relies on the external food courses to acquire them. People mainly consume it to increase their protein intake, boost their athletic performance, and increase their muscle growth. In addition to these benefits, there are many other benefits of taking whey which we will discuss further in the article.

In this article, you will learn the reasons why you should consume whey powder, how you should consume it, and what its side effects are.

Whey Protein Powder

Why is whey protein good for you?

Whey protein is a complete protein which means you will not have to eat different food sources to get different amino acids. It also gets absorbed in the body very fast, which makes it more effective compared to the other kinds of proteins.

It is known for producing many healthy effects on the body. Below is the list of the benefits of whey protein that will show why this healthy supplement is good for you.

Increases muscle mass

The main reason behind the popularity of whey protein powder is its ability to increase muscle mass, muscle strength, and athletic performance. It contains several amino acids like leucine that boost the production of muscle protein.

Studies prove that whey protein is more effective in increasing muscle mass compared to other protein sources like casein and soy. [1, 2] It also prevents age-related muscle loss and helps you maintain a better-looking body.

Reduces body weight

Whey protein is a satiating protein which means it gives you a feeling of fullness which then makes you less hungry and you consume fewer calories. It reduces your desire to eat, and in this way, overweight people may observe weight loss by consuming whey protein powder regularly.

It is the most effective protein in this regard compared to the other kinds of proteins like casein and soy. [3]

May reduce blood pressure

High blood pressure is one of the leading causes of heart disease. Studies show that the consumption of dairy products can help people with their high blood pressure. [4] This effect is mainly due to the presence of certain peptides (called ACE-inhibitors) in dairy products.

Whey protein also has ACE-inhibitors. In one study, overweight people were given whey protein supplements regularly. At the end of the research, a 4% reduction in the systolic blood pressure of the participants was observed.  [5]

May increase the production and sensitivity of insulin hormone

Type 2 diabetes is a disease in which your blood sugar level rises because your body cells do not respond to the insulin hormone, which is responsible for taking sugar from the blood to different body cells.

Studies show that whey protein has the ability to increase insulin production in the body and increase sensitivity which reduces blood sugar levels. [6] Therefore, people fighting off type 2 diabetes may find this supplement effective in managing their blood sugar levels.

How to consume whey protein powder?

Protein powder is very flexible in this regard. Although most people add it to shakes, there are many other options you have to take protein powders because it blends well in almost everything.

You can add it to smoothies, oatmeal, pancakes, cookies, and bars that you consume when cravings strike. You can also add it to soups, pizza crust, homemade ice cream, pudding, and brownies as you want. It is available in many different flavors in the market. You need to consider its flavor before adding it to a food item.

What things should you consider while buying whey protein powder?

You should always check the ingredient list of whey protein powder before buying it. It will tell what is exactly present in the supplement. It is better to buy a product that is free of artificial ingredients like sweeteners and flavors. A good whey protein powder has more protein and less lactose and fats. So, check the concentration of each of these ingredients as well.

Another thing you should consider is the brand of whey protein powder. The manufacturers should have a good reputation among their customers. For this, you can check customer reviews on their website.

Whey protein powder side effects

Whey protein powder is a beneficial and healthy supplement. When it is consumed in the right amount, it shows no side effects. However, people who consume its high amounts often complain about feeling stomach pain, cramps, and nausea. That is why you should always take it according to the serving instructions provided by the manufacturers.

Summing up

Whey protein powder contains essential as well as non-essential amino acids that your body needs to make muscles and perform different tasks. If you are deficient in protein and perform strength training regularly, then you need to increase your protein intake to meet your body’s needs. Whey protein powder is an effective and healthy option you should consider to increase protein synthesis and intake.

References 

  1. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters - PubMed (nih.gov)
  2. Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men - PubMed (nih.gov)
  3. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial - PubMed (nih.gov)
  4. Effect of administration of fermented milk containing whey protein concentrate to rats and healthy men on serum lipids and blood pressure - PubMed (nih.gov)
  5. The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals - PubMed (nih.gov)
  6. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects - PubMed (nih.gov)

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