Whey Protein — Types, Benefits, Dosage And Side-Effects

Whey protein is a miracle supplement because it is a one-stop solution to your needs of burning fat, building lean muscles, boosting our own body’s immune system and preventing specific diseases.

Whey Protein is very effective in performing all of the above-said functions because when compared to any other food or supplement, the protein given by Whey Protein is a lot more easily absorbed in our body and it is much easier to digest. This is exactly why Whey Protein has emerged as one of the very popular and used protein supplements at the current times.

If you’re still wondering why do you have to supplement your diet, then you need to know that Protein is also called the building blocks of our Human body because of protein assists in building and repairing various cells and cells in our body.

It maintains the balance of fluids in our body, it protects the functioning of our enzymes, supports our nerves, affirms the regeneration of our muscles, and boosts the health of the body’s skin, hair and nails.

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Thus it is extremely important to incorporate the recommended quantities of sugars in our diet and using supplements like Whey is a great way to add extra wholesome proteins in your body without adding a lot of damaging additional calories to our diet.

Because of the variety of muscle-enhancing effects of Whey protein, it is a remarkably popular protein supplement amongst bodybuilders and athletes since not only does it help in building muscles and enhancing the composition of our body, in addition, it helps in the rapid recovery of muscles that are stressed or are broken down following a workout session.

According to a research study published in the”Journal of Food Science”, Whey Protein is among the highest-rated quality protein supplements due to its ability to digest very quickly within our body and various amino acids present in it which are required for our body’s healthy functioning. It also helps your muscles to recover quickly so that they can heal and grow rapidly.

What is Whey Protein?

Milk is considered to be one of the best natural sources of protein and you will find two distinct types of proteins that are ordinarily found in milk: Whey Protein and Casein Protein.

Whey Protein is the component of milk that’s a translucent liquid and stays after the process of production of cheese, and also after coagulation and removal of curd.

The term”Whey” refers to a very complex substance instead of simply protein that is separated from the translucent liquid and can be made up of a combination protein with lactose, minerals, immunoglobulins and very little amount of fat.

However, it is mainly just proteins and a couple of bioactive peptides that make Whey protein a superfood that’s extremely effective for fat loss and building of lean muscle mass.

Types of Whey Protein

There are three chief varieties of Whey Protein plus they’re: Concentrate, Isolate and Hydrolysate. Let’s have a detailed look at all the 3 different types:

1. Whey Protein Concentrate

Whey Protein Concentrate is regarded as the best type of Whey Protein because it’s the least processed form and it includes low levels of both Fats and Cholesterols and contains a higher concentration of many bioactive compounds mainly in the kind of lactose. It can retain the vast majority of its found health-boosting nutrients because it is processed very little. Due to the Lactose and Fat content in Whey Protein Concentrate, it’s the best tasting Whey variety from all the 3 variations.

2. Whey Protein Isolate

Whey Protein Isolate is a more concentrated form of Whey Protein when compared to Whey Protein Concentrate and it is processed to remove the majority of Carbohydrates and fats That Are normally within the Concentrate form of Whey. The focus of Protein in Isolate form is more than 90% and also the lactose content is quite less.

3. Whey Protein Hydrolysate

The Hydrolysate form of Whey Protein is developed if the isolate form is Hydrolyzed. It means that larger proteins have been broken down into much smaller portions that are much easily digestible. The proteins found in Hydrolysate may be broken down by the actions of enzymes, heat or various acids. Hydrolysate type of Whey gets absorbed much faster in our entire body and aids in raising the blood glucose. It’s very helpful for those athletes that want to grow lean muscle mass.

How to use Whey Protein?

Whey Protein is usually dried and then made available in powder form since it can be reconstituted very easily by simply adding liquid to the powder.

The simplest way to use whey protein would be to add 1 scoop(approximately 30 grams) of Whey Protein to a shake or a smoothie. As an example, you can have a whey protein smoothie with your breakfast and you may have another smoothie following your workout. If you’re seeking a delicious Whey Protein smoothie recipe, there are tons of recipes available over the internet.

What’s Isolate Whey Protein?

The Isolate type of Whey Protein is obtained when excess fat has been eliminated in the Concentrate Whey Protein. Isolate Whey Protein also has a lower amount of particular bioactivated compounds and also the Siolate type of Whey is considered to be the purest protein source from the market as the concentration of Protein is more than 90%.

But, there is a problem connected to the Isolate Whey Protein since, during its manufacturing, the protein is often denatured that makes it hard on your body’s digestive tract. This practice of denaturation involves the breaking down of protein structures that cause them to lose their peptide bonds also it reduces the potency of carbohydrates.

What’s Whey Protein distinct from Casein Protein?

Whey and Casein proteins are found in milk and they’re found in the ratio of 4:1 in Cow’s milk. It’s projected that 100 millimeters of Cow’s milk contains about 3.5 g of Protein and out of the 3.5 grams of protein, 80 percent is Casein while Whey is within just 20 percent.

But, Whey protein is considered to be better than Casein Protein because the proportion of branched-chain amino acids is considerably more in Whey when compared to Casein and it enables Whey protein to synthesize faster than Casein protein.

Several research studies also have demonstrated that the solubility of Whey Protein is much more than Casein which results in better digestive.

Nutritional Facts

According to the USDA, one scoop or approximately 28 g of Whey Protein contains approximately:

  • 100 calories
  • 20 grams of Proteins
  • 5 grams of Carbohydrates
  • 1.5 grams of fat
  • 1 g of Fiber
  • 3.5 g of Sugar
  • 94 mg of Calcium
  • 140 mg of Sodium

Whey protein is high in essential amino acids and branched-chain amino acids due to these constituents and the beneficial attributes of Whey Protein are because of the bioactivity of these proteins.

Whey Protein is quite rich in Cysteine amino acid and it’s very important for humans since it enhances the levels of Glutathione, which is a really important antioxidant and is known to reduce the risk of cancer and other diseases brought on by oxidative stress.

Branched-chain amino acids are equally important since they help in the prevention of Muscle dysfunction during exercise in addition to repair the harm done to cells.

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Health benefits

  • Increases strength and helps in building muscles

Whey Protein is considered to be one of the most effective strategies to add proteins to your diet without adding some extra calories, fats or carbohydrates.

Whey Protein contains nearly 80-90 percent of protein and it is enough to meet the daily protein requirements of the body, building muscle mass and decreasing tiredness after a workout. Because of this, it’s employed as a part of D-Bal Max.

  • Burns Fat

A research study was printed in the”Journal of American College of Nutrition” and also it studied the effects of Whey Protein on the body with and without resistance training and has an influence on the overall body weight and composition.

It was discovered that individuals who supplemented their diet with Whey Protein experienced a significant decrease in the levels of Fat in their own body as well as their own body weight and this result was much more prominent in those adults that did resistance training.

  • Reduces Cravings

Ghrelin and Leptin are two hormones that aid in regulating your appetite and it’s believed that Whey Protein can influence both these hormones. Leptin mainly affects the equilibrium of power in your body, which assists in curbing the consumption of meals whereas Ghrelin is known to regulate hunger aids in meal initiation.

These hormones work in sync with each other whenever your body has to consume and many research studies conducted on obese patients reveal that in obese men and women, the degrees of Leptin is normally higher than Ghrelin. It was also found that the consumption of Whey Protein helps in balancing the levels of leptin and Ghrelin that are secreted by the body which aids in reducing the cravings and hunger and prevents overeating.

  • Regulates Blood Sugar Levels

Research studies have shown that if Whey is consumed just before having foods that are high in Glycemic Index, it helps in stabilizing the blood sugar levels since it prevents the remarkable rise in blood sugar levels by stimulating the generation of insulin in your system.

  • Increases Energy Levels

Whey Protein helps in the increment of energy levels in your body by raising the levels of Glycogen. GLycogen acts as an energy source for your body during exercise or workouts also it is known to improve the effects of Leptin, which is a hormone responsible for affecting the energy balance.

Whey is also converted into energy within our body really quickly due to its ability to digest easily and be obtained in our body.

  • Encourages Glutathione

Whey Protein helps in the creation and raises the degree of Glutathione in our own body that’s among the most essential antioxidants ever discovered and it is found in virtually every cell of our body.

Research studies have shown that Cysteine, which is a vital amino acid, is required for the synthesis of Glutathione and it’s been demonstrated that Whey Protein is very full of Cysteine.

Researchers at Ohio State University found that consumers that supplemented their diet with Hydrolyzed Whey Protein supplement observed an increase in the concentration of intracellular Glutathione by up to 64%.

  • Boosts Immunity

Whey protein raises the concentration of Glutathione in your body and this is why it’s also able to boost the operation of your body’s immune system.

It’s also known to boost the efficacy of various antioxidants like Vitamin C, Vitamin E, Vitamin E, ALA and CoQ10. Additionally, it contains other essential vitamins and minerals such as vitamin D that have antibacterial and antimicrobial properties.

  • Improves Heart Health

Research studies have demonstrated that Whey Protein is quite helpful for your heart health as it modulates blood pressure in your body, reduces the stiffness of arteries and improves the lipid profile. It assists in decreasing various cardiovascular diseases by promoting weight reduction and protecting your muscles.

  • Extends LifeSpan

Whey Protein has been proven to increase the lifespan of the body because it lessens the wasting of muscles which is accompanied by aging and it also increases the absorption of nutrients without increasing the hunger.

This is quite important because individuals eliminate muscle mass and also the bone mass, mobile functions in addition to digestive functions of our body decrease with age and Whey protein has been found to decrease these signs of aging.

Side Effects

Whey Protein is regarded as safe for human consumption for both kids and adults when taken in appropriate quantities, But when taken in excess, it may result in several side effects like a heightened bowel movement, nausea, appetite, bloating, cramps, decrease in appetite, tiredness and headache.

Precautions for Pregnant and Breastfeeding Women

There’s not any conclusive evidence yet which can demonstrate the unwanted effects of Whey Protein on Pregnant and Breastfeeding women but it is still advised to stay on the safer side and avoid its use.

Dosage and How to use it?

Whey Protein is actually easy to use because you simply need to add 1 scoop or about 28 grams of Whey Protein powder in any liquid like water, almond milk, shakes or smoothies.

The very best time to choose Whey Protein is with Breakfast or following a workout because it helps in the recovery of muscles.