If you’re a fitness fan, you probably already know all about the benefits of protein. But if you don’t, here you go: protein helps you build muscle, which not only makes you look toned, but also boosts your metabolism which can help you slim down (if you’re after that sort of thing).
You can get that all protein with just one scoop of protein powder blended in water. But before blending, you must want to know the science behind it. Don’t worry, we promise I don’t want to turn you into the Hulk.
What is Whey Protein?
Milk is made of two proteins, casein and whey. Whey protein is separated from the casein in milk or formed as a by-product of cottage-cheese making. The milk is subjected with enzymes to separate whey from casein. Casein is the dominant product in milk and is used to prepare cottage cheese. The remains which is in form of water is used to make whey protein.
The whey protein liquid is put into a dryer that has hot as well as cold air to dry out the water and separate the solids from the liquid. The resultant powder is Whey Protein Powder. The process also ensures that Whey doesn’t lose its nutritional value and the protein doesn’t get denatured. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is also low in lactose content.
What are the possible health benefits of whey protein?
Aiding weight loss
Whey “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.”
The use of whey protein concentrates in cancer treatment.
A study, published in The British Journal of Nutrition, gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”
Whey protein could improve the immune response in children with asthma.
Reducing weight loss in HIV-positive patients
A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.
Whey protein composition and whey protein types
There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
Let’s look at each of these in turn:
- Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
- Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
- Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.
Also, WPH is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.
You can buy whey protein from here
What are the possible health disadvantages of whey protein?
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:
- stomach pains
- reduced appetite
Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent.
To conclude, I was afraid to take whey protein at first, but then I did all my research and found all its benefits. The quality is really that good!
I would say: Hit the gym and eat healthy!
If you have any suggestions or ideas, they are more than welcome.