10 Health Benefits of Whey Protein-with evidence
Whey protein is generally safe and can help you build muscle and strength, lose weight, reduce your appetite and boost your metabolism.
Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising.
Whey Protein is safe!
Whey protein is generally safe and can be consumed by many people without side effects as it contains an incredible range of essential amino acids, which are absorbed quickly .
Numerous studies show that Whey Protein can help you increase strength, gain muscle and lose significant amounts of body fat.
Although Whey protein consumption has shown an increase in muscle mass and growth (Johanna et al. 2017), it is not considered as a steroid as it holds no anabolic properties at all.
|Whey Protein (Google)|
Whey protein is among the best studied supplements in the world,because it has a very high nutritional value, and scientific studies have revealed numerous health benefits.
Which is better,Creatine or Whey Protein?
Although they both work to build muscle, they do so in different and complementary ways. Creatine gives your muscles more energy and absorbs water to make them look bigger while whey protein is full of the essential amino acids your muscles need to recover and increase hypertrophy (size) after a workout.
How Much Whey Protein Should You Take?
- The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health.
- A commonly suggested dose is 1–2 scoops (25–50 grams) per day, but it’s recommended that you follow the serving instructions on the package.
- Taking more than this is unlikely to offer more benefits, especially if you already eat enough protein.
- If you experience uncomfortable symptoms like bloating, gas, cramps or diarrhea after taking whey protein, try switching to a whey protein isolate powder.
- Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.
The recommended daily dose of whey protein is 1–2 scoops (25–50 grams). If you suffer from digestive symptoms, try a whey protein isolate or non-dairy protein alternative.
Will Whey Protein Make you Fat?
- Whey protein, whether consumed in foods or a healthy protein powder mix, will not cause an increase in weight or fat unless supplement practices exceed overall daily caloric needs (Calorie Surplus).
- Always go for Whey Protein Isolate with 0% Fat for efficient results
- Whether you are doing cardio or sitting at home after taking whey protein, you will ONLY gain weight if you exceed daily Calorie needs. (CALCULATE YOUR DAILY CALORIE NEEDS HERE)
Best Time To Take Whey Protein
- Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein
- Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However recent research suggests it doesn’t matter whether you drink a protein shake before or after your workout.
Whey Protein During Rest Day
You can take whey protein during Rest Days because your muscles need protein even on the days you’re not spending time in the gym. Your muscles and other tissues are actively recovering on rest days, and recovery can take up to 24-48 hours.
10 health benefits of whey protein that are supported by human studies.
1. Whey is an Excellent Source of High-Quality Protein
How does Whey Protein work?
- It’s the protein fraction of whey, which is a liquid that separates from milk during cheese production.
- It is a complete, high-quality protein, containing all of the essential amino acids.
- it is very digestible, absorbed from the gut quickly compared to other types of protein
These qualities make it one of the best dietary sources of protein available.
There are three main types of whey protein powder,
- concentrate (WPC),
- isolate (WPI), and
- hydrolysate (WPH).
Concentrate is the most common type, and is also the cheapest.As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.
BOTTOM LINE:Whey protein has a very high nutritional value, and is one of the best dietary sources of high-quality protein. It is highly digestible, and absorbed quickly compared to other proteins.
2. Whey Protein Promotes Muscle Growth
Within 8 weeks of starting whey protein supplement, you will see a noticeable difference in your muscle tone and definition. Before long, other people will be noticing the difference, too. Don’t delay making your fitness goals a reality.
- Muscle mass naturally declines with age.
- This usually leads to fat gain and raises the risk of many chronic diseases.
However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.
- Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy
- Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.
- Leucine is the most growth-promoting (anabolic) of the amino acids
For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body
For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy
However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.
BOTTOM LINE:Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
3. Whey Protein May Lower Blood Pressure
- Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.
- Numerous studies have linked the consumption of dairy products with reduced blood pressure.
- A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.
One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.
However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with (Source).No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink (Source).
BOTTOM LINE:Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
4. Whey Protein May Help Treat Type 2 Diabetes
- Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.
- Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.
- Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects (SOURCE).
- When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand
- These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea (SOURCE).
- 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 .
BOTTOM LINE:Whey protein is effective at moderating blood sugar levels, especially when taken before or with high-carb meals. It may be particularly useful for people with type 2 diabetes.
5. Whey Protein May Help Reduce Inflammation
- Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.
- Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.
- A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body (SOURCE).
BOTTOM LINE:High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease
- Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.
- It is a collective term for Crohn’s disease and ulcerative colitis.
- In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease (SOURCE,).
BOTTOM LINE:Whey protein supplements may have beneficial effects on inflammatory bowel disease.
7. Whey Protein May Enhance the Body’s Antioxidant Defenses
- Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.
- One of the most important antioxidants in humans is glutathione.
- Unlike most antioxidants we get from the diet, glutathione is produced by the body.
- In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.
- For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses
BOTTOM LINE:Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
8. Whey Protein May Have Beneficial Effects on Blood Fats
- High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.
- In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the “bad”) cholesterol (SOURCE).
BOTTOM LINE:Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
9. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
- Satiety is a term used to describe the feeling of fullness we experience after eating a meal.
- It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat.
- Protein is by far the most filling of the three macronutrients
- However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
- These properties make it particularly useful for those who need to eat fewer calories and lose weight.
BOTTOM LINE:Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
10. Whey Protein Can Help You Lose Weight
Increased consumption of protein is a well-known weight loss strategy.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
Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types
BOTTOM LINE:Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
- Whey protein is safe and many people can take it without adverse effects.
- However, it may cause digestive symptoms in those with lactose intolerance, and those allergic to cow’s milk may be allergic to it.
- If you experience side effects, try a whey protein isolate or non-dairy protein alternative.
Despite these exceptions, whey protein is one of the best supplements on the market. It has a variety of research to support its beneficial roles in strength and muscle building, recovery and weight loss.