Whey Protein can remain separated from the casein found in milk or configured as a by-product from the cheese industry. For example, whey protein remains a complete protein because it contains all nine essential amino acids. It also includes a low percentage of lactose (milk sugar).
There are many benefits associated with whey protein consumption, and researchers find new therapeutic properties that are consistently possible. Let’s know the possible benefits in this article and look at some of the side effects and potential risks.
Whey Protein Facts
Many potential benefits remain based on individual studies, and we need more evidence before making a final decision.
It is a mixture of beta-lactoglobulin, alpha-lactalbumin, cow serum albumin and immunoglobin.
Potential benefits include weight loss and cholesterol reduction.
Potential risks include nausea and headaches, but whey protein is not dangerous when taking moderate doses.
There are many uses of t, including muscle building and helping to lose weight.
weight loss: a study of 158 people published in the journal of nutrition and metabolism says that those who ate whey “lost more body fat and showed greater ability to maintain lean muscle than people who had a regular drink.”
Anti-cancer properties: promising results have remained published for the use of concentrated whey protein in cancer treatment. We need further research to confirm the subject.
Lowering cholesterol: in a study published in the British Journal of nutrition, 70 overweight men and women took whey supplements for 12 weeks. They then measured several factors (such as fat and insulin levels), with the result being “a significant reduction in total cholesterol and low-density lipoprotein cholesterol in week 12 in the whey group compared to the casein group”.
Asthma: It may improve the immune response in children with asthma. A small study of 11 children published in the international journal of food and nutrition sciences found that children with asthma who ate 10 grams of whey protein twice a day for one month had a better immune response.
Blood pressure and cardiovascular disease: research published in the international journal of dairy found that whey-supplemented beverages significantly reduce blood pressure in high blood pressure patients, making the risk of heart disease or stroke lower.
Reducing weight loss in people living with HIV: A study published in clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-infected patients.
The risk of it includes stomach pain and cramps when taken in high doses. some people who are allergic to milk may be specifically allergic to whey, and whey protein usually does not cause any adverse events in moderate quantities, but taking it in very high doses may cause:
Lack of appetite.
Persistent large doses of it may also cause acne to appear. Nutritionally, it is rare and has no natural alternative. However, some people believe that there are risks from processed foods such as these milk proteins, as they disrupt balance and focus heavily on protein, although they contain many nutrients.
Types Of Whey Protein
There are three basic types of it:
Centre: concentrated whey protein contains low levels of fat and carbohydrates, and the percentage of the product depends on its concentration, ranging from 30% to 90% protein.
We isolated: which is treated more for fat and lactose removal and has a protein content of 90%.
Water: whey protein as pre-digested, subject to partial hydrolysis, is necessary for the body to absorb a lot of protein and does not require much digestion like the other two types of whey protein. Therefore, it is frequently used in medical protein supplements. And infant formulas because it improves digestion and reduces allergies.
Muscle Building and Weight Loss
Its supplementation and resistance exercises may help improve muscle protein secretion. And promote lean tissue mass growth.
A study published in the international journal of sports nutrition and conditioning concluded that “whey protein supplements offer some benefits during resistance training compared to resistance training alone. In addition, males who took whey protein supplements gained a relatively larger mass in fat-free tissue.”
Gaining strength using isolated whey protein supplements was much better when compared to casein.
It remained reflected in another study published in the international journal of sports nutrition and metabolic exercise, which concluded: “in two groups of resistant males, whey provided much greater gains in strength, fat-free body mass and low fat. Compared to casein supplementation during a 10-week intensive training program.”