Milk is made of two proteins, casein, and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids, which are absorbed quickly. It is low in lactose content. Not all protein is created equal. Some forms of protein, such as whey, are better than others. Consuming whey protein – a type of protein derived from milk — helps to maintain healthy tissue and might also help fight disease.
This article will get to the core of what science says about whey protein powders benefits:
- Aiding weight loss:
- Eating more protein may promote fat loss by:
- Suppressing appetite, leading to reduced calorie intake.
- Boosting metabolism, helping you burn more calories.
- Helping to maintain muscle mass when losing weight.
25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging. In one study of 158 people, published in Nutrition & Metabolism, those who were given whey “lost significantly more body fat and showed greater preservation of lean muscle compared to subjects consuming the control beverage.”
Note: Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time.
- Increase the release of anabolic hormones: Protein timing is one strategy that high-level athletes and fitness enthusiasts often focus on to improve the body’s adaptive response to intense exercise. One known benefit of protein timing is its impact on growth hormones. The more growth hormone an individual was present in their body, the more muscle mass they will maintain.
Another study shows that dairy-based protein powders (like whey), are able to increase levels of IGF-1 (Insulin-like growth factor 1) in the body and support the expansion and multiplication of muscle cells. IGF-1 is a hormone in the body that is correlated with Human Growth Hormone (HGH), and is responsible for the muscle growth effects of HGH. When you increase HGH levels in the body, you will also increase IGF-1.
- Help treat type 2 diabetes: Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin. Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects. As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.
Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics.
- Boosts our immune system: Whey protein has been found to enhance the body’s glutathione – an antioxidant vital for healthy immune systems. This, in turn, prevents harmful bacteria and germs from infecting us and causing illness.
- Anticancer effects: There’s literature in both animals and humans that whey protein may suppress tumor growth. These anticancer effects are present due, present of cysteine and lactoferrin in whey protein.
Reported by Dr. Himani