Whey Protein: Benefits and Types

Many benefits are associated with the consumption of whey protein irrespective of gender. Whey Protein as a supplement is essential to combine with resistant exercise to maximise your muscle protein synthesis, lean muscle gain and weight loss. Somewhere we all know these but as per research, how you are benefited by consuming moderate does (≈20-25g) of Whey Protein. Let’s know better!

What is Whey Protein?

Whey Protein

The liquid fraction that gets separated from milk during the cheese-making process is called whey. This liquid is further processed to obtain solid, powdered whey protein. Various levels of processing determine the concentration and absorption of whey protein.

This high-quality protein is rich in vitamins, minerals, and essential amino acids needed for muscle growth, improves athletic performance, fulfills the nutritional daily requirements, and addresses various issues.

The table below will explain why Whey protein is widely preferred over any other protein source.

Protein Type

Amino acid action

Absorption (g/hr)

*Bioavailability index

Use

Whey

Fast

8-10

104

Protein synthesis

Casein

Intermediate

6.1

77

Prevents muscle breakdown

Soy

Slow

3.9

59

Best Source of plant based protein

Peas

Slow

3.5

80

Preferred when having allergies with milk and egg

Milk

Slow

3.5

91

Any time of the day but not at night

*a measure of the amount of an administered dose that reaches the bloodstream

Few properties of Whey Protein makes it an excellent source of dietary protein-like highly digestible with quick intestinal absorption, a food supplement, an alternative for lactose intolerant, supporting weight loss, increasing GSH (glutathione) level. Let us discuss them in detail.

What Are The Benefits Of Whey Protein

Whey Protein Diet

We have been talking a lot about benefits of Whey protein. Today you will discover very common and uncommon benefits of Whey Protein and how it affects our daily life.

Athletic Training/ Workout Performance

Few studies have shown that consuming whey protein in combination with strength training builds lean muscle mass, increases strength and endurance. Also, they enhance muscle recovery post-workout and hence might improve Athletic and workout performance.

Weight management

Whey Protein is versatile and works miraculously both who wish to gain or lose weight. With the consumption of whey protein, the majority with high BMI, have significantly lost more body fat along with greater preservation of lean muscle.

Whereas another population, who faces trouble gaining weight and maintaining it due to many factors including nutrition deficiency, malnutrition, old age, HIV/AIDS, etc, here whey protein plays a major role and helps in gaining weight.

Cholesterol Control

Based on a study it was found that 70 overweight individuals were given supplementation of whey protein for 12 weeks. The result showed that there was a tremendous decrease in total cholesterol as well as in LDL, which is considered as bad cholesterol. The LDL (Low-Density Lipoprotein) is an element of danger leading to obesity, cardiac disease, cardiac arrest, and stroke.

Blood Pressure Control

A bioactive peptide called lactokine helps in lowering of high blood pressure and improving cardiovascular-related diseases. Lactokine is naturally found in Whey Protein. Hence it is advised to include in the menu and consume whey protein on a regular basis to lower blood pressure and avoid hypertension, heart disease or stroke.

Diabetes Control

Many studies have proven that in healthy participants, whey protein amplifies the production and activity of insulin leading to decrease in PP (postprandial) glycemia. This is effective on type 2 Diabetic subjects as well who are struggling to maintain low blood sugar levels. The addition of whey protein before a simple carbohydrate meal boasts insulin release and reduces the level of blood glucose after the meal.

Inflammation Control

Your body’s way of protecting your tissues in case of some injury or an infection is called inflammation. Auto-immune disorders and chronic diseases can also lead to inflammation. In response to any inflammation, CRP, which is a protein made by your liver, is sent to your bloodstream.

Normally a healthy individual has a low level of CRP in their blood. High levels can also indicate serious infection or other disorder. When a meta-analysis was carried out to examine the effect of whey protein on circulating CRP level, it was found that whey protein and its derivatives were insufficient to have an effect whereas there was significant CRP reduction among subjects supplemented with high doses of whey protein.

Improves Digestion

Prebiotics help good bacteria present in your gut to boost its activity and your metabolism rate thus lowering the chances of obesity. Whey protein is widely accepted as prebiotics which improves digestion.

Another protein found in whey is Lactoferrin which helps in intake of iron available in the digestive system. Further, consumed iron is used to carry oxygen in red blood cells and supports to curb iron-deficiency.

Hunger Control

Leucine is considered to stimulate satiety and reduce hunger pangs. It is naturally available in a larger lever in whey protein than casein or soy protein. When whey protein is consumed pre meal (approx. 90 mins before) it increases amino acid concentration in the blood which releases hormones responsible for satiety.

It is beneficial if you are in a cutting phase with low caloric intake as your body will reach a satiety state earlier than the usual days. Obese patients are equally benefitted and they experience much relief from fatty liver after adding whey protein to their daily diet.

Asthma and Breathing Issues

Since Whey protein plays a major role in improving Immunity, it has also found that it further improves potential reactions of asthma in people who face problems in breathing.

Types of whey protein

Broadly there are three types of Whey Protein- Isolate, Concentrate and Hydrolysed. The way of processing brings the major difference between each other.

Whey Isolate: The isolated form of whey protein delivers the highest protein ranging between 90%-95%. When Whey Protein concentrate is processed further to remove excess fat, carbohydrates and lactose, it is considered as whey Isolate. It is advised to choose Isolate over any other protein if you're lactose intolerant, into cutting phase or weight loss or calorie-conscious.

Concentrate : Whey Protein concentrate is highly preferred and popular among athletes due to its optimum blend of Protein, Carbohydrates, Fats, Vitamins and Minerals, bioactive components along with best flavour. Whey Protein Concentrate ranges between 70%-80% protein content.

Hydrolysed : Commonly known as Whey Protein Hydrolysate. It is a pre-digested protein as it has already gone through a process of partial hydrolysis where hot acid and/or digestive enzymes break down whey proteins into smaller and easily digestible particles. Hence it easily gets absorbed by the body as compared to other two forms and may enhance protein synthesis.

Best Whey Protein: As discussed above few best whey protein available in the market are as follows:

Zero Carb Whey Isolate 95% plus

Abbzorb Nutrition Zero Carb Isolate 95%+ 31.3g Protein | BCAA 7.5g with Digestive Enzymes (1kg)

 

Raw+ Whey Protein 80%

Abbzorb Nutrition Raw plus Whey Protein 80% 26.4g Protein | 5.6g BCAA 30 Servings with Digestive Enzymes (Unflavoured) (1 Kg Jar)