Adding whey protein to your healthy eating diet is an excellent way to build your muscles, improve health and fitness levels, and strengthen the body.
Research suggests that consuming whey protein along with resistance training can help in maintaining lean body mass and increase upper and lower-body strength.
This is because whey protein promotes greater muscle growth due to the presence of amino acids which are the muscles building block.
Research clearly shows that whey proteins are good for health and even for people suffering from ailments like diabetes, blood sugar, blood pressure, cholesterol or a weak gut.
Health benefits of whey protein
Whey protein is a mixture of proteins found in the commonly discarded liquid portion produced during the cheese manufacturing process.
It is found in the milk of nearly all animals, including humans. It is rich in vitamins, minerals, and essential amino acids needed for muscle growth.
Here are some of the key benefits of whey protein
1. Helps in muscle gain and fitness levels
Whey protein supplements give the body the amino acids needed to maintain muscle mass during calorie restriction diet. In a caloric restriction diet, the body uses existing protein for fuel.
The amino acid leucine is the driving factor for muscle growth in whey protein.
Leucine makes up 12% of the amino acids in whey protein and functions by stimulating muscle growth in the body. The amino acids in whey protein also increase lean muscle growth after exercise .
2. Whey protein reduces hunger and aids weight loss
Drinking whey protein shake helps in weight loss by reducing hunger when compared to other protein supplements such as casein and soy proteins.
Taking whey protein 90 minutes before a meal increases hormones responsible for satiety and, even during a state of reduced caloric intake.
The body will reach a satisfied state sooner and with less food. Obese people actually see a major decrease in liver fat within 4 weeks of adding whey protein to their diet.
If you are on a calorie-reduced diet to lose body fat and preserve lean muscle then have whey protein. Its high count of leucine helps in maintaining the right weight
3. Improves digestive system health
Whey protein is prebiotic that helps good bacteria in the gut and can improve intestinal disorders. Lactoferrin, a protein found in whey, plays an important role in the uptake of iron through the digestive system.
Iron is important for carrying oxygen in red blood cells and preventing anemia.
While lactoferrin may have other health benefits such as its anticancer properties, it may be in too low of quantities in whey to exert these effects.
4. Whey protein can help in type 2 diabetes
For people with In type 2 diabetic, whey protein taken during a meal increases the insulin response and significantly decreases blood glucose levels.
Those struggling with maintaining a low sugar level in the blood can consume whey protein before a high carbohydrate meal to reduce glucose levels after the meal.
5. Increases antioxidant defenses
Whey protein contains a large supply of the amino acid cysteine, which is known to be a precursor of glutathione, a powerful antioxidant made by the body.
Glutathione is responsible for many health benefits, like restoring cellular damage and preventing diseases such as cancer.
6. Whey Protein has anti-cancer properties
Whey protein increases glutathione synthesis in normal cells while decreasing glutathione levels in cancer cells. Using whey protein concentrate might become a promising strategy in tackling resistance to cancer therapies.
7. Lowers blood pressure
Fermented dairy products reduce blood pressure in patients suffering from high blood pressure.
In fact, research suggests that fermented milk supplemented with whey protein concentrate lowered blood pressure and cholesterol levels.
Whey protein contains a natural bioactive peptide called lactose, which helps in the treatment of high blood pressure and improves cardiovascular health.
Common high blood pressure pharmaceutical drugs contain a synthetic, but more powerful, replacement for lactose. Six weeks of whey protein supplementation can decrease blood pressure in overweight individuals.
8. Whey Protein Helps in Reducing Inflammation
Inflammation is the body’s natural reply to tissue damage and pathogens. The immune system clears out injured cells triggering tissue repair.
A study suggests that whey protein reduces inflammation . Whey protein reduces gut inflammation and damage to the intestinal lining by increasing both antioxidant defenses and good bacteria.
9. Reduces high cholesterol in overweight individuals
Low-density lipoprotein cholesterol or “bad” cholesterol is a major risk factor for heart disease, heart attack, and stroke. Overweight patients taking high doses of whey protein supplements noticed a significant decrease in bad cholesterol.
10. Whey protein improves bone health in women
For women suffering from postmenopausal osteoporosis, bones become fragile from increased bone degradation (resorption) due to hormonal changes (lower estrogen).
Whey protein supplements help in bone resorption in postmenopausal phase.
11. Check out our videos on how to make tasty shakes with whey protein:
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