Whey protein or whey protein is one of the two proteins present in milk, the other being casein. When a coagulant (usually renin) is added to milk, the curd (casein) and whey separate. Whey protein is the water-soluble part of milk. Whey protein is used as a protein supplement. It is very useful for achieving daily goals. Whey is absorbed more quickly than other forms of protein, which means that it also increases the synthesis of the muscle proteins used. According to experts, whey also releases a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging and diabetes. This product is also a weight loss supplement that helps the body get rid of excess fat.
Price and nutritional profile of whey protein
According to nutritionists, a spoonful (28 grams) of whey protein powder contains about 100 calories, 5 grams of carbohydrates, 20 grams of protein and 1.5 grams of fat. It also contains 1 gram of fibre, 3.5 grams of sugar, 94 milligrams of calcium and 140 milligrams of sodium.
The constituents of whey protein provide high levels of branched chain and essential amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties. Cysteine is an amino acid that is amply present in whey protein. Cysteine is extremely beneficial because it increases levels of glutathione, an important antioxidant that may help reduce the risk of cancer and diseases caused by oxidative stress. The branched chain amino acids in whey also play an important role in the health benefits of whey as they promote tissue maintenance and prevent muscle breakdown during exercise.
In order to take advantage of the benefits of whey protein constituents, the best available source should be chosen. When purchasing whey protein, choose a whey concentrate from grass-fed cows. A whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms should be sought.
Any whey protein that is processed, such as whey protein isolate, should be avoided. Remember that some isolates contain denatured proteins that make the supplement ineffective. In addition, cheaper whey protein isolates often contain added artificial sweeteners that can negatively affect the digestive system. In the opinion of doctors, organic whey concentrate from grass-fed cows yields the highest amount of compounds, such as immunoglobulins and minerals that support many body functions.
What are the different forms?
Whey protein powder comes in four forms: concentrate, isolate, hydrolysate and native.
Whey protein concentrate is generally lower in fat than the other forms and has higher levels of carbohydrates and lactose, the type of sugar found in dairy products, and bioactive compounds. The protein content by weight can range from 30% to 90%.
Whey protein isolate is processed to remove fat and lactose, but is also lower in health-promoting bioactive compounds. The protein content per weight is at least 90%.
The whey protein hydrolysate is predigested and partially hydrolyzed, which means that water is added during the production process to break down the compounds to facilitate digestion, but this increases the cost.
In the opinion of experts, native whey protein is the purest form because it is extracted directly from skim milk, rather than being a by-product of the cheese production process such as concentrate and isolate. It is very low in fat, lactose and bioactive compounds and the protein content by weight is typically 95% or more.
A supplement that increases strength and builds muscle
According to bodybuilders, whey protein is the most effective way to add protein to your diet with no extra calories from carbohydrates or fat. It typically contains 80-90% protein, which provides the body with what it needs to build muscle and strength, while recovering quickly after a workout.
According to research published in the Journal of Food Science, whey protein stimulates muscle synthesis to a greater degree than casein and soy protein. Researchers noted that adding protein to the diet can help increase muscle mass, especially when combined with endurance exercise. Whey protein helps maintain muscle mass during caloric restriction and slows muscle loss.
A 2007 study at Baylor University analyzed the use of additional protein and amino acids in 19 men who trained four times a week. The researchers found that adding 20 grams of protein, consisting of 14 grams of whey and casein protein and six grams of free amino acids, increased body mass, fat mass and muscle strength.
An essential fat-burning supplement
A meta-analysis published in 2014 in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition. The researchers found that adults who supplemented their diets with whey protein experienced significant reductions in body fat and body weight. The results were even more significant in adults who combined whey protein supplementation with endurance exercise.
A study published in Nutrition and Metabolism evaluated the effect of a whey supplement when taken by participants who reduced their caloric intake by 500 calories per day. Compared to participants in the control group who also reduced their caloric intake by 500 calories, the whey group lost significantly more body fat (6.1% of their body fat) and showed greater lean muscle retention.
Whey protein reduces cravings
According to nutritionists, whey protein seems to affect both ghrelin and leptin, two hormones that help regulate appetite. Leptin mainly affects energy balance, which helps suppress food intake, while ghrelin regulates hunger and plays a role in the initiation of meals. These hormones work together to tell the body when it needs to eat. Studies show that in obese patients, circulating leptin levels are generally increased, while ghrelin levels are decreased. Whey helps to balance the secretion of leptin and ghrelin, reducing hunger cravings and helping to stop overeating.
A 2013 study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help reduce caloric intake due to various physiological mechanisms. The amino acid content in whey protein is the main factor influencing satiety, according to the researchers. In addition, the effect of whey on satiety and food intake is controlled by the release of ghrelin and other satiety inducing hormones.
A supplement that stabilizes blood sugar levels
In the opinion of doctors; whey is able to stabilize blood sugar levels when consumed just before meals with a high glycemic index. It stimulates insulin production and prevents dramatic spikes in blood sugar levels.
According to a study published in the World Journal of Diabetes, whey protein can be used for the management of diabetes symptoms. It slows gastric emptying, stimulates insulin and intestinal hormones such as incretin, which is released after eating, and acts to lower blood glucose levels. Whey protein can naturally reduce blood sugar levels after meals, especially when consumed a few minutes before a meal.
An energy-boosting supplement
According to health professionals, whey protein increases glycogen, which is a source of energy used during exercise or strenuous activity. It increases the effect of leptin, a hormone that affects energy balance. In addition, because whey is easily digested and accessed by the body, it is quickly converted into energy and can help to naturally boost energy levels.
A study published in 2013 in the Journal of Sports Science and Medicine found that women experienced an increase in performance markers when they consumed whey protein after endurance training. Some of the performance markers tested in female basketball players included agility, vertical jumping and muscle endurance. The improved energy levels and performance are due to the amino acids that are present in the whey protein. When the body lacks sufficient levels of amino acids, the athlete may experience muscle atrophy and delayed recovery after training.
In a 2014 study published in the journal Medicine and Science in Sports and Exercise, scientists evaluated the effectiveness of whey protein in 40 mice during physical training. They found that whey supplementation improved physical performance, strength and body composition.
Whey protein increases glutathione
Doctors believe that whey protein helps increase the production of glutathione, the main antioxidant found in every cell in the body. Research shows that whey protein is rich in cysteine, an amino acid necessary for the synthesis of glutathione. Scientists at Ohio State University found that supplementation with hydrolyzed whey protein isolate increased intracellular glutathione concentrations by 64%).
According to experts, glutathione helps eliminate free radicals that cause cell damage, cancer and diseases of aging, such as Parkinson’s and Alzheimer’s disease. It also helps protect the body from environmental toxins and drug resistance, and is essential for a strong immune system.
An irreplaceable complement to boost immunity
Because whey protein promotes the synthesis of glutathione, it stimulates the immune system. Glutathione also increases the effectiveness of other antioxidants such as vitamin C, CoQ10, ALA and vitamin E. Whey protein also contains a number of other proteins and vitamins, such as vitamin D, which positively affect immune function and demonstrate antimicrobial activity.
According to a study published in the Journal of the International Society of Sports Nutrition, whey protein helps the body recover after exercise, which is important to avoid immune damage, oxidative stress and excessive inflammation. Not only does whey increase the production of glutathione, but it also contains L-arginine and L-lysine, amino acids that promote immune function.
A supplement that improves heart health
Studies show that whey protein promotes a reduction in blood pressure and arterial stiffness and improves lipid profiles. It helps reduce cardiovascular risk factors by protecting muscles and helping to lose weight. Reductions in body weight reduce obesity-related problems such as heart disease.
A study published in 2016 in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (control group) for eight weeks. Those who used whey experienced significant reductions in blood pressure and an increase in blood flow. Whey protein also lowered total cholesterol levels.
A supplement that keeps you healthy for a long time
Whey protein has been shown to increase shelf life by reducing muscle loss associated with aging and increasing nutrient absorption, without increasing hunger. This is important because as we age, we lose bone mass, while cellular and digestive function become less efficient. Whey has been shown to slow down this degeneration, making it a super food that slows down the aging process.
A study conducted in Germany revealed that when older adults added whey protein, it had positive effects on muscle protein synthesis, muscle mass and muscle strength. (20)
A 2016 study published in Nutrients found that increasing protein intake in the elderly improves muscle health, helps maintain energy balance and weight management, and supports cardiovascular function.
Advisories and side effects of whey protein
Although whey protein has many benefits, it also has many side effects.
In many cases, whey protein supplements contain additional carbohydrates in the form of sugars. This means that the patient may gain weight in the form of fat, which is unhealthy. Weight can also be gained when you eat too much while consuming whey protein at the same time.
Taking this supplement can lead to the formation of kidney stones. When whey protein is consumed, there is a risk of kidney stones forming. Although it is not a direct cause, experts believe that this protein can make the condition worse if you already have it. To avoid this, adequate amounts of dietary fibre and water should be taken.
Lactose is present in whey protein, and people who are sensitive to it may have digestive problems. It is not only people with lactose intolerance who suffer from this problem. Those who have digestive problems, should go for a whey protein concentrate because it is lower in lactose.
Excessive consumption of whey protein can cause kidney problems, especially if you are already suffering from kidney problems. Experts recommend that you monitor your whey protein intake and consult your doctor before you start taking it. That way, long-term damage to the kidneys can be avoided.
Excessive consumption of whey protein can aggravate liver problems. That’s why it’s important to make sure that moderate amounts are consumed at all times. It is also advisable to consult a doctor before taking whey protein, as it can interfere with medications intended to treat the liver.
Experts believe that consuming too much whey protein can have dangerous effects on people with heart disease. This can lead to cardiac arrest, abnormal heart rhythms and complete loss of heart function.
Another side effect of consuming whey protein is an increase in blood pH. When there is too much protein in the blood, the kidney has problems metabolizing it. This leads to an increase in blood acidity.
Ketosis is another common side effect of whey protein consumption. It is a condition that occurs when abnormal levels of ketones are present in the blood. When one follows a diet low in carbohydrates and high in protein, energy is generated in the body using fats. When there is no more fat, protein is used. This puts enormous pressure on the liver and causes damage over time.
Purchase and delivery of whey protein
The term “whey protein” encompasses two main types: whey isolate and whey concentrate. Isolate is a purer form of whey, so it provides more protein and less carbohydrate and fat in a serving. Therefore, if price is not a constraint, it is better to buy the whey isolate. The price of concentrate is lower because it is tied to a few grams of carbohydrate or fat per serving. It may not be ideal for those on a strict diet.
If protein is all you want, you shouldn’t have to pay full price for a bunch of charges and extras that drive up the price of the product. The amount of protein should be divided by the weight of the single serving to see the actual protein content. You should only buy a powder that contains at least 80% protein by weight. Some agents such as sweeteners and emulsifiers that make the protein palatable and stable can be tolerated, but their proportion should not be unduly high.
The market is teeming with an impressive number of whey protein supplements, but not all of them are of the same quality. It would be better to opt for serious manufacturers who are well established. Price should not be used as a purchasing criterion. Supplements sold at a discount are generally low quality products.
It is preferable to buy your whey protein in reputable stores or on websites that are unanimously accepted by bodybuilders. The pharmacy is the best alternative to buy quality supplements. Those who want home delivery can turn to online pharmacies. This type of pharmacy combines low prices, high quality and convenient delivery.
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