Proteins are not all created equal. They are in grades, and some have more benefits than others do. Whey is one such protein with many health benefits. You will find an awesome array of essential aminos in natural whey protein. More so, your body quickly absorbs aminos from whey. There are numerous evidence-based benefits of whey. Experts say that it can assist with increasing strength and performance, as well as help you gain muscle mass. Consuming whey protein can also support your fat loss goals significantly. But then, beyond being a rich protein, whey also contains other nutrients. Some of these nutrients have potent health benefits too. Whey is one of those supplements that experts worldwide have studied the most. And in this article, we will tell you some of the benefits that experts are sure you could get from whey.
Whey supplementation is very common, people often use it alongside resistance training and exercise. They believe that it will help improve their synthesis of muscle protein. They also believe that it would promote lean muscle growth. We are here to talk about whey protein and its amazing benefits. Do you know where whey protein comes from? It is one of the 2 protein components of milk. Whey and casein are the 2 proteins you can find in milk. You can separate these 2 proteins and isolate whey. Whey is also one of the by-products you get during the process of producing cheese. Nutritionists will tell you that whey is a complete protein-source because you can get all the nine essential aminos from it. It has many proven benefits, and many more are still emerging.
An Overview of Whey Protein
Milk contains a liquid portion that separates while cheese is being made. This liquid is known as whey. It may be a by-product but it is by no means a waste product.
We mentioned that milk has 2 protein components. The first and major component of milk is casein. It accounts for 80% of the protein in milk. Whey is the second component. It makes up 20% of milk’s protein.
If you check the consistency of milk, you would realize that it is quite curdy. Casein and a few other components are responsible for this curdy or fatty consistency. The liquid or water portion is made of whey.
In the process of producing cheese, the curd will be separated from the liquid portion. This is because of the coagulation of milk fats. That is how whey forms and separates from milk. If you ever see any liquid floating at the top of your yogurt container, what you have there is whey.
In the past, cheesemakers would just discard whey because they thought it was of no use. But they later realized that this by-product has great health benefits and an amazing commercial value. So they began to process it for sale too.
After whey separates from milk in the course of cheese production, they will further process it through different steps. This will, in turn, yield the final commercial product that we all call whey protein. Whey protein often comes in powdered form. And people add it to shakes, protein bars, and meal replacements.
To be honest, you should not expect a very nice taste from natural whey protein. That is why many producers add some sort of flavor to it. Some common flavors you can find include chocolate, strawberry, and vanilla.
Make sure that you read through the list of ingredients if you are buying whey protein. The presence of whey protein does not mean that there are no other ingredients in the mix that may harm your health. Some producers add refined sugar and other unhealthy additives to their formula.
You can conveniently add protein to your daily meals by using whey protein. Such addition is quite important for gym enthusiasts and bodybuilders. It is also helpful for people who intend to shed off excess weight. If you lack protein in your diet, whey is also a good way to make it up.
Since most products are flavored, you can get one with a flavor that you like and add it to your smoothies, as well as other healthy recipes. It would make a healthy and delicious addition. More so, most people tolerate whey very well. It contains only minute amounts of lactose. However, if you are lactose intolerant, you should still be careful with whey.
Proven Health Benefits of Natural Whey Protein
1. You will get high-quality protein from it
Remember that there is more to whey than just whey protein. But then, its protein is complete and high-quality too. It contains all the 9 essential aminos. More so, whey is easily digestible and absorbed in the body.
This means that its aminos have higher bioavailability compared to that of other protein sources. Looking at these qualities, you will agree that whey would be among the best protein sources available on the market.
Whey protein is of 3 main types. They are whey protein isolate (WPI), hydrolysate (WPH), and concentrate (WPC). The most widely used of all 3 is WPC. Well, maybe that’s because it’s the cheapest.
2. It enhances muscle growth
As you grow into old age, your muscle mass would naturally decline. That often causes fat gain and can also increase the risks of various chronic diseases. But then, you can slow, prevent, or even reverse this adverse body composition change.
The way to do this is by combining strength training with adequate protein consumption. The latter is where whey protein comes in. Experts tell us that when it comes to muscle growth, they found whey protein to be slightly better than most other protein sources, including soy and casein.
3. It lowers blood pressure
If your BP is abnormally high (hypertension), you are at risk for stroke and heart disease. And there are numerous studies where experts concluded that consuming dairy products can help reduce blood pressure.
The beneficial effects of dairy on BP are linked to the bioactive peptides it contains. These peptides are called ACE (angiotensin-converting-enzyme) inhibitors. The ACE-inhibitors present in whey is known as lactokinins. Several studies have shown how lactokinins can help regulate blood pressure.
Other Proven Benefits
- It helps in the treatment of Diabetes type II by moderating blood glucose
- When you consume whey, C-reactive protein levels will reduce in your blood. It shows that whey can reduce inflammation.
- Whey improves digestive health. It can help in the management of IBD (inflammatory bowel disease)
- It strengthens your body’s antioxidant defense by boosting glutathione formation.
- Whey can help regulate your blood fats
- It is very satisfying (filling) than most other protein types.
- It can form an effective part of your weight-loss diet.
Natural whey protein indeed has many evidence-based health benefits. You should consider adding it to your diet.