Whey protein is by far the biggest selling sports and dietary supplement on the market and one of the best studied forms of protein for muscle enhancement in the world. It is popular among fitness models, athletes, bodybuilders, as well as people looking to improve their overall performance in the gym.
So, what seems to be the reason behind its popularity? Is it actually better than other forms of protein? Well, continue reading to find out!
What Is Whey Protein?
Whey protein is generally a mixture of globular proteins (or spheroproteins) that are separated from whey. It is a by-product of milk that is separated during the production of cheese. For those of you who don’t know, milk contains two types of proteins namely: Whey (20%) and Casein (80%). Hence, whey is found in the watery portion of milk.
If you have ever opened a can of yogurt, you might have noticed a liquidly substance on the top; that is whey. It was first was discarded by cheese makers for the longest of times until its commercial value and potential health benefits were discovered. Therefore, it was then processed through a series of steps and then become recognized popularly as ‘Whey Protein’, a powder added in protein bars, shakes, and meal replacements.
Types Of Whey Protein
There are many types of whey protein available in the market; the only difference between them is the way they have been processed. These include:
- Hydrolyzed Whey – Also known as hydrolysate whey; is a type of pre-digested protein that gets absorbed by our bodies faster. It increases insulin leaves to by 28-43%.
- Concentrate Whey – This type of whey protein has the best flavor out of all and consists of more than 70-80% of pure protein. It also contains some fat and lactose (milk sugar).
- Isolate Whey – This type of whey is made up of 90% pure protein, or higher. It contains less fat and lactose and doesn’t contain many of the important elements that concentrate whey has.
Best part is: there are no negative effects linked to whey supplementation. However, if you start consuming too much, you may suffer from constipation. Regardless, if you continue consuming whey protein with a dosage of 1-2 scoops per day, you will have nothing to worry about.
The Benefits Of Whey Protein
Helps Lose Fat And Build Muscle
Adding whey protein into your diet plan can help jumpstart your weight loss program. This is mainly because whey has very little carbs and fats, but lots of proteins and fibers, thus keeping you full for longer. A study at the Minnesota Applied Research Center also found that participants who consumed whey protein 20 minutes before dinner and breakfast lost body fat more faster than those who did not supplement their meals with whey protein.
Not to mention, where whey protein helps people lose fat, it also allows you to build muscle mass. This is mainly because whey is a rich source of amino acids, which are essential for the production of healthy fibers and muscle cells. Therefore, by consuming whey protein before and after your exercises, you can help your body keep up with the high energy demands it requires and also reduce the chances of muscle fatigue.
Increases Strength And Recovery Of Muscles
A study at the Baylor University in Waco, Texas, found that men performing resistance training over a 10-week period who consumed whey protein experienced better results in terms of muscle strength and fat-free mass as compared to those who didn’t. According to a recent study, the key of achieving increased size and strength of muscles is to consume whey proteins one hour before and then after your exercises.
Another study at the McMaster University in Ontario, Canada, revealed that people who consumed whey (despite being at rest) achieved nine-times great muscle growth and repair, as compared to those who ate other types of healthy proteins. After completing exercises, the same group saw a significant 122% increase in muscle protein synthesis as well.
Helps Fight Cancer And Cope With Stress
Cancer is a terrible disease that has touched far too many family trees. Luckily, there are a few ways you can protect yourself against it. While whey protein can’t help your body fight with all types of cancers, it is used commonly to fight prostrate and colon cancer. If you’re at risk too, then remember to get screened and ask the doctor to consider adding whey protein in your diet.
Additionally, whey protein is also linked to helping people cope with stress. So, whenever you feel tensed don’t even think about reaching for the liquor and consider having a refreshing whey protein shake. This is mainly because a research in Netherlands revealed that whey protein helps make changes in the brain’s serotonin levels, which contributes to a better mood.
So, if you want to receive these numerous benefits mentioned above as well, consider adding whey protein into your diet.