The human body needs 20 vital amino acids for its functioning. Eleven of them he produced independently. The remaining nine, called essential, are obtained through a balanced diet.
For this purpose, a certain amount of proteins (proteins) must be included in the diet of every person who wishes to maintain good health. Besides through foods such as fish, meat, nuts and eggs, they can be taken through nutritional supplements in tablets or powder.
Whey protein consumption is recommended as it contains all 9 essential amino acids. It also helps in muscle growth, weight loss, lowering blood sugar and more.
In this article, you will read more about what it is, what types there are, and what health benefits whey protein has for the body.
What is whey protein?
Milk is made up of two types of proteins: casein and whey. It, in turn, is a natural milk whey that is separated from casein or is formed as a waste product in the production of cheese or yogurt, for example. It then goes through various processing steps to become whey protein.
It is a complete protein due to the presence of all the essential amino acids in its content. Mixed with milk or water, it can be added to a number of food products: bars, shakes or ice cream. However, its intake is not always beneficial — its consumption should be avoided by people with lactose intolerance.
The usual recommended daily dose is 25-50 grams (1-2 scoops).
Types of whey protein
There are three main types of whey protein: concentrate, hydrolyzate, and isolate. They differ mainly in the way they are processed.
- Concentrate – it is found in many food products, protein drinks and bars, as well as in infant formula. Lactose, protein and fat content varies.
- Hydrolyzate – also called hydrolyzed whey, this type is absorbed faster by the body because it has been broken down beforehand.
- Whey Protein Isolate — Isolate is consistently high in protein and low in lactose and fat.
It is a good alternative option for people who have developed lactose intolerance. Reception is not recommended if you are allergic to dairy products.
Supplements containing whey protein are one of the most preferred in fitness circles and by active sports people. One of the main reasons for this is the positive influence on the growth of muscle mass. However, its intake is also useful for non-athletes, as it helps lower blood sugar, blood pressure, and wound healing.
In the following lines, you will find out more about the various benefits of consuming whey protein on the body’s health.
Muscle building and growth
Protein is an effective means of increasing muscle mass. It is taken in the form of foods such as fish, turkey, chicken and yogurt or through nutritional supplements.
Among the most commonly used are those with whey protein, as it:
- contains high levels of leucine, a type of amino acid that helps synthesize muscle protein at a genetic and molecular level;
- provides all nine essential amino acids, as well as protein, serving as building blocks for increasing muscle mass.
- increases the release of anabolic hormones, which, in turn, stimulate muscle growth.
it is absorbed faster than other types of protein, which helps the processes in the body run more easily.
Keep in mind that if you get enough protein in your daily life, the effect of taking whey will be smaller.
Lowering blood pressure
According to a Washington State University study published in the International Dairy Journal, whey protein drinks significantly reduced blood pressure in hypertensive patients. They also have a lower risk of developing cardiovascular disease.
Lowering blood sugar
Proteins trigger the release of the hormone insulin, which lowers blood sugar levels. After consumption, whey protein is more easily digested than other types, and the process of increasing insulin in the body is carried out faster.
This is why whey protein helps lower blood sugar after a meal. Its intake is recommended for people suffering from type 2 diabetes, as well as those wishing to prevent its development.
Whey protein contains important branched chain amino acids (BCAAs) that support the healing of skin, bones and muscle tissue. They include:
In order for wounds to heal faster, a higher protein intake is needed in the form of supplements, foods or protein powder.
Saturation of the body
Whey protein leaves a feeling of satiety in the body, as proteins activate the release of hormones responsible for the feeling of satiety. Including more protein-rich foods in your diet can prevent you from overeating and therefore help you fight the pounds.
A high-protein diet is associated with a faster metabolic rate—the calories your body burns each day to function normally.
Potential risks and side effects
Despite the many benefits that whey protein brings to the body, it has its drawbacks. Among the possible side effects it can trigger are gastrointestinal disturbances such as cramping, diarrhea, nausea, and bloating. This is especially true for people who are lactose intolerant.
When taking whey protein powder or in supplement form, keep the following factors in mind:
- Ingredients – before purchasing, read the ingredients label to check for processed ingredients, sweeteners, artificial flavors or added sugar. They are not good for health and reduce the positive effect of proteins. When choosing a supplement, look for one where whey protein is the only ingredient.
- Consultation with a specialist for people who have health problems with the liver and kidneys before it is included in their diet.
- Allergies – Do not take whey protein if you are allergic to it.
Whey protein is extremely beneficial for anyone looking to increase muscle mass and regulate blood pressure and blood sugar levels. It is a great addition to the daily menu, as it is quickly absorbed by the body and has a positive effect on the health of the body.
On the Active Choice website you will find high quality whey protein powders. Their composition contains a large percentage of fiber, which plays a key role in a balanced and complete diet. By taking them, you will benefit from their beneficial effects on the body.