By definition, whey protein is a mixture of proteins separated from whey — which is the liquid part of milk that isolates during cheese production.
It is packed with vital amino acids that are absorbed instantly by our bodies. This is the main reason behind whey protein’s popularity.
Benefits
1. Packed With Protein and BCAA
In case you didn’t already know, proteins are the main building blocks of the human body. They are used to create many important parts of our bodies, including:
- Tendons
- Organs
- Hormones
- Enzymes
- Neurotransmitters
- Certain molecules
Proteins are assembled from amino acids — smaller molecules that are stringed together to form bigger ones. These amino acids are further divided into two types:
- Basic amino acids: the ones your body can produce on its own.
- Essential amino acids: the ones you must get from food.
Proteins that are loaded with essential amino acids are the most beneficial ones, and whey is one of them.
According to this study, whey protein is packed with branched-chain amino acids (BCAAs) such as cysteine and leucine.
Furthermore, another study concludes that whey protein is highly effective in stimulating growth in humans.
2. Supports Weight Loss
Protein being the most satiating macronutrient supports weight loss. It can boost energy expenditure by 80+ calories per day and make people eat significantly fewer calories per day. (1, 2)
As far as weight loss is concerned, whey may be the most effective protein type.
According to this study, replacing other sources of calories with whey protein, combined with exercising regularly can cause weight loss of about 8 pounds.
The same study also states that whey protein can help you lose weight while gaining lean mass.
3. Reduces Stress, Blood Sugar, and Blood Pressure
Whey protein does more than just help you gain muscles and strength. It also helps lower blood sugar and blood pressure, along with reducing stress and depression. (3, 4, 5)
4. Shown to Help Type 2 Diabetes Patients
According to this study, whey protein can be an effective supplement for treating type 2 diabetes because it manages blood sugar by increasing the levels of insulin.
5. Enhances Our Body’s Antioxidant Defenses
Glutathione is one of the most important and in limited supply antioxidants in our bodies. Its production is dependent on certain amino acids, such as cysteine.
As we mentioned earlier, whey protein is loaded with cysteine. For this reason, whey protein can enhance your body’s antioxidant defense in reducing oxidative stress. (6)
Health Issues Associated With Whey Protein Deficiency
Protein deficiency is directly linked with countless health issues including edema, organ failure, marasmus, impaired mental health, and weakness of the immune system.
Whey is one of, if not the best source of protein not only because it contains large amounts of protein in small doses but also because it packs several essential types of protein.
Daily Recommended Intake
A small daily dose of 1-2 scoops (25-50 grams) is enough for most people. However, the ideal dose for you depends on your size, age, and gender.
Furthermore, if you’re trying to gain muscle mass, then ingesting 100+ grams per day is the way to go.
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