What is Whey Protein?
Milk contains mainly two types of proteins – casein and whey. During cheese production from milk, a protein mixture is separated from whey. This protein mixture is known as whey protein.
During cheese production, the fatty substances in milk stick together, and the whey, which is usually the liquid part of the milk, separates as a by-product. For a long time, cheese makers discarded this whey, but not anymore.
Whey protein powder usually contains added flavors, as its flavor is not very palatable on its own. If you are considering purchasing whey protein powder, make sure it does not contain added sugar.
The protein content in it can easily meet your protein requirement of about 25-50 grams. This is an easy way to consume it for fitness enthusiasts, those hoping to lose weight, and others who lack adequate protein in their diet. If you've tried flavored whey protein, you won't want to give up this protein source. You can add it to your protein bars and shakes, or take it as a meal replacement.
Most people can consume whey protein without any problems. However, people with lactose intolerance or allergies may need to be careful.
6 Proven Health Benefits of Whey Protein
Whey protein has many health benefits. We discuss some of these below.
It helps promote protein and BCAA intake by our body – proteins are made up of amino acids.
The amino acids that our body receives from external food sources are called essential amino acids. Whey protein contains nine essential amino acids. Additionally, they are rich in important branched-chain amino acids (BCAAs) such as leucine.
- Increases muscle mass and strength
With age, a person's muscles and strength start decreasing. It is a serious health problem that reduces physical abilities and leads to physical dependence.
Studies show that whey protein increases muscle mass and strength by releasing anabolic hormones like insulin, which is responsible for the growth of our muscles. The leucine content of the substance stimulates muscle protein synthesis in our body. The proteins and amino acids present in it promote muscle growth. Whey protein, unlike other protein sources, promotes muscle growth rapidly.
- Prevents eczema and allergic conditions in children
Whey protein is not just beneficial for adults. According to studies, babies who are fed this protein formula for the first 3-12 months have a lower risk of easily developing red, itchy skin and allergies later in life. However, once the child grows past that age, whey protein intake will not affect their immunity against these conditions.
- Helps control appetite
Whey protein has an incredible effect on satiety. When it comes to satiety, protein ranks highest among every macronutrient. It increases energy expenditure while balancing the number of calories you consume.
Studies have shown that, if you eat one-fourth of your daily protein requirement, you reduce your hunger cravings by 60%. If you combine whey protein intake with weight lifting, you can lose about 8 pounds, while also increasing lean muscle mass. Apart from boosting your metabolism, it also reduces your appetite and preserves lean muscles.
- Aids recovery from exercise
There is ample documented evidence that consuming protein before and after workouts has significant benefits in muscle protein synthesis.
It plays a positive role in optimizing physical performance and the subsequent recovery process for both resistance training and endurance exercise.
- Reduces cholesterol
Studies prove that if you consume the best whey protein can help lower your total and LDL cholesterol more effectively than casein protein. Since cholesterol levels are directly related to various health conditions like stroke, whey protein keeps your heart healthy.
- Helps control blood pressure
According to research, whey protein powder, when consumed by individuals with high blood pressure, has proven effective in reducing blood pressure, improving endothelial functions, and regulating lipid profiles.
Side Effects of Whey Protein
Whey protein is generally considered safe for most adults when consumed in appropriate amounts. However, excessive consumption of the mixture can lead to many digestive complaints such as bloating, overactive bowel movements, and diarrhea.
You may also experience nausea, headache, thirst, cramps, fatigue, and reduced appetite. If you are not careful in regulating your whey protein intake over a long period, you may develop acne problems. Taking 1-2 teaspoons of the powder should be safe for most people.
Not enough research has been done on how it affects pregnant women. Therefore, it is best to avoid consuming whey protein if you are pregnant or breastfeeding. Additionally, if you suffer from a dairy allergy, consuming it may not be right for you.
Apart from the above, here are some other whey protein side effects:
- Kidney problem
If you are suffering from kidney problems then do not consume whey protein. This may make your kidney problems worse. This can also cause kidney stones.
To neutralize this side effect, you are advised to consume adequate dietary fiber and water as part of your diet.
- Unwanted fat gain
Many whey protein powders have added sugar, which increases your carbohydrate consumption.
Fat may also be added to some of these. So, instead of increasing your protein intake to burn more calories, you may end up eating more than your calorie requirement.
- Arthritis
Research has not found any direct link between the development of gout and whey protein consumption. However, it has been observed that when you suffer from arthritis, adding whey protein to your diet makes your condition worse.
If you have a history of arthritis in your family, it is best to consult a physician before starting whey protein.
- Increase cardiovascular risk
If you are a heart disease patient, make sure that you always consume whey protein as per the specified dosage.
Exceeding this dosage may result in cardiac arrhythmias, cardiac arrest, and perhaps, even complete loss of cardiac function.
- Increase in blood acidity levels
Consumption of whey protein increases the pH level in our blood. Our kidneys have difficulty digesting this extra protein.
- Ketosis
A high-protein, low-carb diet uses energy from burning protein in the absence of adequate body fat.
Ketosis is a condition when abnormal amounts of ketone bodies accumulate in the blood. Ketosis puts a huge strain on the liver's function and can cause liver damage over time.
- Wheezing and swelling of facial parts
Individuals who are lactose intolerant may have difficulty breathing and may develop allergic reactions like wheezing, swelling of lips/mouth/throat, etc.
- Unbalanced nutritional intake
When you consume natural protein, you may be doing so with other nutrients, but it is still healthier than protein supplements. Whey protein powder is processed and disrupts our body's natural nutritional intake.
Now, that we have completed discussing the side effects of whey proteins, let us learn about the forms in which they are available.
Types of Whey Protein
The differences in whey protein forms arise from the way they are processed. She also shared her nutrition facts.
- Hydrolyzate Whey Protein
Hydrolyzate or hydrolyzed whey is whey that has been pre-digested. It is absorbed faster than other forms. Hydrolyzed whey is responsible for a 28-43% increase in insulin levels compared to isolated whey.
- Whey Protein Isolate
Isolate whey protein contains 90% protein and sometimes even more. It contains less fat and lactose as well as less beneficial nutrients than whey protein concentrate.
- Concentrated Whey Protein
Whey protein in concentrated form contains approximately 70-80% protein. It also contains lactose and fat. Overall, this is the tastiest of all the whey protein types.
If you intend to start consuming whey protein, choose a concentrate, as it is not only cheaper – but it also retains the maximum amount of nutrients naturally found in whey.
However, if you are strict about the carbs and fats you consume, the isolate or hydrolyzate form may be a better choice for you. Most of the research done on this has been done in isolation.
The hydrolyzate form offers the best digestibility, making it a great whey protein source for the medically ill and infants. They also have the lowest allergenic potential, making them safe for use.
Conclusion
Whey protein powders and supplements are a healthy and effective way to add more protein content to your regular diet. It is a great source of protein which is easily absorbed by our body. Whey protein works best for weight trainers, athletes, people whose diets lack adequate natural protein, and others who could do with more muscle and strength and less body fat. Protein is the most effective nutrient for stimulating muscle gain and fat loss. It is one of the best sources of protein. Whey protein is made from cow's milk, and it is a popular dietary supplement used by athletes, bodybuilders, and other fitness influencers. It can be consumed in many forms, such as in powder form or as a ready-to-drink liquid. It is best to consume whey protein powder immediately after a workout to aid muscle recovery. Whey protein has many benefits, but it also has some side effects. Always try to choose the best whey protein and also buy whey protein from some reputed brands like Steadfast Nutrition. Steadfast Nutrition is a premium nutrition brand offering the best whey protein in the Indian market. Steadfast Nutrition is very popular among people who are very keen on their fitness journey as Steadfast Nutrition is a premium sports nutrition brand that never compromises the quality of its product. Our team always strives to provide supplements that are good for the human body and have no side effects. You can buy Whey Protein from Steadfast Nutrition for your good and healthy lifestyle.
