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9 Incredible Health Benefit Of Whey Protein

Whey is best source of high quality protein that contains all the essential amino acids. Milk contains two proteins, casein and whey. Whey protein is the protein that is obtained from the liquid that is separated from the milk during the production of cheese. This high-quality protein is low in lactose content and is very easily digestible compared to other types of protein. All these qualities make whey protein the best dietary source of protein and absorbed fast in comparison to other proteins. . Whey protein is commonly used as supplement to improve health. Whey protein is widely consumed by athletes, bodybuilders and sports persons as a dietary supplement, to fufill additional protein requirement in their diet.

Types Of Whey Protein

There are mainly three types of whey protein-concentrate (WPC), whey protein Isolate (WPI) and Whey protein Hydrolysate (WPH). And composition of Whey protein is a mixture of Beta-lactoglobuin; Immunoglobins, Alpha-lactalbumin; Bovine serum albumin.

Benefits Of Whey Protein

Since Whey protein has exceptional nutritional value, studies and researches are constant revealing its numerous health benefit.

Here Are some Health Benefits Of Consuming Whey Protein Based On Studies

1. Promotes Muscle Building

Strength training is a good way to build muscles [1] and maintain  Research shows that consumption of rapidly absorbed protein like whey protein may help to maximize the effect of muscle building after resistance exercise. With age muscle mass starts declining. This often leads to fat gain and increases the risk of certain chronic diseases. Whey, which is a high-quality leucine rich protein, can help elderly to partly slow and reverse age-related muscle loss and improve strength.

Promotes Muscle Building

2. Aids Weight Loss

Increased consumption of protein has always been known as a good weight loss strategy. Consuming enough protein helps to suppress your appetite. You consume fewer calories. This helps to boost your metabolism and help you burn more calories and maintain muscle mass. [2] Compared to other proteins, whey protein has shown to be more effective losing weight as it helps to stimulate fat burning process and maintain satiety.

Aids Weight Loss

3. Helps Reduce Inflammation

Excess inflammation can prove harmful to our health. It can contribute to many inflammatory diseases and illness including respiratory illness and autoimmune disease. A study has found that whey protein which is one of the two proteins found in dairy can significantly reduce inflammation in the body by enhancing body’s antioxidant defenses. Whey protein concentrates help to produce glutathione which is an important antioxidant that helps to keep inflammation under control [3]. Antioxidants help to reduce oxidative stress and reduce the risk of chronic diseases. A number of studies have found that whey protein increases level of glutathione.

Reduce Inflammation

4. Improves Immunity

Whey protein contains more branched-chain amino acids than any other protein which are metabolized easily in the muscles than in the liver. This quality makes whey protein ideal for athletes and body builders. But in general also, it has been revealed by studies and research that whey protein improves immune response.[4] The branched-chained amino acids stimulate muscle glutamine synthesis. The high cysteine content in whey protein helps to facilitate glutathione formation which positively impacts antioxidant defense and immune function.

Immunity

5. Lowers Blood Pressure

Whey protein is low in fat and easily digested. Since it is quickly absorbed into the body it has immense health benefit. A recent study revealed consuming whey protein can lower the blood pressure level in those who are suffering from hypertension. This could possibly be due to whey’s influence on nitric oxide production which helps the vessels to maintain their elasticity and help to retain a healthy blood pressure level [5]. This is due to the positive impact of whey derived bioactive peptides on vascular function. Constant high blood pressure increases the risk of heart disease. Since whey protein lowers high blood pressure, lower cholesterol and triglycerides level, the risk factor for heart disease and stroke, it may also aid in heart disease prevention. But according to mayo clinic further research should be done before conclusion can be made.

Lowers Blood Pressure

6. Lowers Blood Glucose Level

Whey protein improves insulin action and hence helps to clear glucose from the blood especially when consumed with high carbohydrate diet. Whey protein has been found to limit the rise in blood glucose level by increasing better insulin secretion and sensitivity. [6] This can be beneficial for those who are at risk of developing diabetes. Compared to other sources of protein like eggs fish etc. whey protein can be a better option.

blood glucose level

7. Reduce Hunger

Obesity is a major health concern these days which contributed to heart disease, joint pain and diabetes. One of the best possible health benefits of whey protein is that it can suppress appetite more effectively than other types of protein. Some studies have found whey protein more satiating than other types of protein like soy and casein. Whey protein reduces hunger [7] and increases metabolic rate more effectively than other proteins. This quality of whey protein can make it useful for losing weight.

Reduce Hunger

8. Anti-Cancer Properties

Promising results have been published in Journal Anticancer research shows evidence that whey protein may help to fight against some common form of cancer like prostate and colon cancer whey protein contain anti-cancer compounds which protect healthy cells and suppress cancer cells [8]. Whey protein supplement can help to reinforce body’s antioxidant defense by stimulating the formation of body’s primary antioxidant glutathione and protect from free radical damage.

Anti-Cancer

9. Manage Stress

Some research reveals that the active component Alpha-lactalbumin in whey protein may help to lower the level of cortisol and increase the production of serotonin and eventually help to reduce stress [9] and improve our mental and physical health.

Stress

With numerous health benefits, whey protein sold as powder [10] can be incorporated easily into your diet. You can add whey protein powder in your yogurt, smoothies and shakes. Whey protein supplement when consumed in moderation is well tolerated by everyone. But if you are lactose intolerance, talk to your physician before taking any protein supplement.