Have you heard a lot about whey protein but don’t know what it is? When you suddenly need a boost in your energy and have no clue what to do, whey protein is the way to go.
There are a lot of important things that you should know about before including whey protein in your diet.
This article will walk you through everything you need to know about whey protein. Be it the uses, possible risks, or types of whey protein; we will help you get acquainted with all of it. So let’s get started!
What is whey protein?
Talking about milk, it is made up of two types of proteins. One is casein, and another one is whey. There are two ways to achieve whey protein. You can either separate the whey protein from casein or collect the liquid produced during cheese making.
The protein has all nine essential amino acids, so it is considered the best type of protein. It does not have a very high lactose content.
The watery portion which gets separated from the milk while curdling is known as whey protein. Whey protein helps in boosting your immune system and is rich in nutrients. It is one of the most common supplements of protein.
Whey protein comes with several benefits, and researchers are working on finding new therapeutic properties within it.
Way protein is commonly used to improve physical performance and strength. After consuming the protein, asthma, weight loss, diabetes, and many more conditions have shown a positive response.
What are the uses and effects of whey protein?
1. Athletic performance:
An increase in muscle strength and physical performance has been seen after consuming whey protein. However, you have to keep exercising after consuming whey protein to get visible effects.
2. Weight loss:
The study published in Nutrition and Metabolism showed that 158 people who consumed whey protein preserved more lean muscle and lost more body fat than those on controlled beverages.
3. Anti-cancer properties:
Positive results were published in Anticancer Research, which stated that whey protein has helped in cancer treatment. However, scientists are still researching that.
4. Lowering cholesterol:
The British Journal of Nutrition stated that significant results were shown after researching the cholesterol levels of 70 overweight men and women. The study continued for 12 weeks and measured lipid and insulin levels.
They figured that there was a significant decrease in cholesterol levels due to the consumption of whey protein.
The study showed a visible improvement in children’s immune systems with asthma after consuming whey protein.
International Journal of Food Science and Nutrition stated that after giving 10 g of protein to asthma patients twice a month, the children improved immune response.
6. BP and cardiovascular diseases:
International Dairy Journal stated that consumption of whey protein reduced blood pressure in patients with hypertension and lowered their risk of heart disease or stroke.
7. Weight loss:
Clinical and Investigative Medicine found that consuming whey protein helps in reducing weight amongst HIV-positive patients.
What are the possible risks of consuming too much whey protein?
Stomach pains and cramps were some of the side effects that could be seen after consumption of whey protein in high doses.
People who have a milk allergy showed slight allergic reactions to whey. If whey protein is consumed at the prescribed dosage, it does not harm you. However, if you drink a lot of it, the following side-effects can be seen –
- Stomach pains
- Reduced appetite
Consumption of a high dosage of whey protein can also result in acne. Whey protein is not entirely natural, but it still has a lot of nutritional value.
Warning: If you are pregnant or are breastfeeding, make sure you consult your doctor before consuming whey protein.
What are the different types of whey protein?
1. Whey protein isolates (WPI):
Whey protein isolate contains the highest amount of protein in it. Whey protein isolate contains almost 90% of protein and low lactose content.
They are considered pretty costly and are highly refined to find little to no fat and lactose content. It lacks flavor but is excellent for muscle building.
2. Whey protein concentrate (WPC):
There are so many other kinds of proteins that are pretty expensive. On the other hand, whey protein concentrate is not that expensive and comes in various flavors. It contains the amount of protein your body needs and has a little fat and milk sugar.
Whey protein concentrate is made up of excellent quality, which is why you can go for this type of protein. Due to a fantastic variety of flavors and affordable prices, this type of whey protein can become your favorite.
3. Whey protein hydrolysate (WPH):
This is considered one of the best types of whey protein. Hydrolysis or breakdown of whey substitutes can result in more than 90% of protein with no amount of fat and carbohydrates.
Although they are slightly more expensive than the other kinds, they are the most effective amongst all the different types of protein.
|Protein %||90%||Less than 90%||More than 90%|
|Processing Techniques||Processed directly from whey||Processed from milk||Hydrolysis is performed on whey|
|Fat and Carbs||1-2% fat and carbs||3-8% fat and carbs||Zero fat and carbs|
|Content of Sugar||Low sugar content||Low sugar content||Zero sugar content|
|Form of Whey||Highly treated whey||Normal whey||Extremely treated whey|
How does whey protein help in building muscles and weight loss?
By promoting the growth of lean tissue mass and improving muscle protein synthesis, whey protein has been termed the most effective when combined with exercise.
International Journal of Sports Nutrition and Exercise Metabolism stated that you might not see as many benefits with exercise alone as you can see by combining training along with whey protein.
Whey protein has been termed more effective than casein for gaining strength.
Another study published in the International Journal of Sports Nutrition and Exercise Metabolism stated that men consuming whey protein and men consuming casein showed a visible difference.
The men who consumed whey protein showed more significant gains in strength, lean body mass, and decreased fat mass than casein.
1. Can whey protein make you fat?
If consumed healthily and does not exceed your overall calorie needs, there won’t be any increase in weight or fat after consuming whey protein.
2. Is it safe to drink whey protein every day?
When you consume whey protein to a prescribed dosage every day, it will not do you any harm. Although exceeding it can cause side-effects. The recommended dosage of 1 to 2 scoops every day can be taken.
3. What happens when you drink whey protein without working out?
Protein shakes are rich in calorie content, which is why if you do not work out and keep on consuming your protein shake, It will increase in weight and fat gain.
The bottom line-
Whey protein has a lot of benefits as well as side effects, just like everything does. All you have to do is make use of your whey protein wisely.
Several benefits have been mentioned in the abovementioned that can be achieved after consuming the required amount of whey.
In the comment section below, let us know how whey protein benefited you.