11 HEALTH BENEFITS OF WHEY PROTEIN

11 HEALTH BENEFITS OF WHEY PROTEIN

Proteins make up the structural component of muscles and other tissues in the body and help produce hormones, enzymes, and hemoglobin. They are also a secondary source of energy. 20 amino acids form protein- 12 are non-essential (synthesized naturally by the body), the remaining are essential amino acids and should be taken through diet or supplements since their absence can hamper the growth, maintenance, and repair of muscles.

Nowadays, it’s difficult to meet the daily protein requirement due to a poor diet and hectic lifestyle, making whey protein a popular supplement sought by athletes, fitness enthusiasts, and people who want to fulfill their daily protein needs.

Around 12.2% of the world’s population is at current risk of protein deficiency; more than 80% Indians are protein deficient- lack of protein can lead to malnutrition, making it vital to have sufficient protein everyday to allow the body to grow, repair, and function.

What is Whey Protein?

Whey is the watery liquid that separates from curd during the cheese-making process. Whey protein, used as a protein supplement, is one of the best-studied supplements in the world and a convenient way to add protein to your diet- it’s a good choice for bodybuilders, gym enthusiasts, people who want to lose weight, and individuals with protein deficiency.

People primarily use whey protein to enhance athletic performance, endurance and strength; it also helps in weight loss, managing blood sugar, and improving the nutrition content of the diet.

Benefits of Whey Protein

1. Good source of protein:

Whey protein is a complete protein that has all the essential amino acids. It’s easily digestible and quickly-absorbed from the gut, which makes it one of the dietary sources of protein in the market.

There are three main types of whey protein

2. Boosts Muscle growth:

Muscle mass decreases approximately 3–8% per decade after age 30, increasing the risk of many chronic or acute diseases- the process can be slowed, prevented or reversed by including strength training and a balanced diet rich in protein.

Whey protein is a good source of the amino acid Leucine, which promotes muscle growth and makes it ideal for bodybuilders, gym-goers, fitness enthusiasts, and those who want to counter age-related muscle loss. Whey protein is slightly better for muscle growth than other types of proteins like soy and casein.

3. Manages blood sugar levels:

Research published in the BMJ Open Diabetes Research and Care journal states that including small or balanced quantities of whey protein before meals helps control blood sugar levels in individuals with Type 2 diabetes.

Whey protein slows down the passage of food through the digestive system and stimulates various hormones that prevent blood sugar from spiking and causing Type 2 diabetes.

4. Reduces inflammation:

Inflammation is the body’s natural reaction against infection, injury or damage- it can become chronic in some cases, which can be harmful and is a risk factor for many diseases. As per the findings of a study, high doses of whey protein supplements remarkably reduce C-reactive protein (CRP)- a key indicator of inflammation in the body.

5. May reduce LDL cholesterol:

LDL (bad) cholesterol acts as a slow poison in the human body and is a risk factor for heart disease. A study on overweight people found that taking 65 g of whey protein every day for 12 weeks resulted in a remarkable reduction in total and LDL (bad) cholesterol.

6. Can help lose weight:

You may have seen gym trainers suggesting whey protein to individuals looking to lose weight. Many studies corroborate this. Eat more whey protein to lose weight- it may promote weight loss by repressing appetite and reducing calorie intake.

Whey protein boosts metabolism, which helps burn more calories- take whey protein to maintain muscle mass during your weight loss journey; it helps burn fat, providing more satiety than any other protein type.

7. Boosts immunity:

Whey strengthens immunity by strengthening the functioning of the white blood cells (WBCs).

8. Boosts the body’s antioxidant defence:

Whey protein helps synthesize glutathione, an important antioxidant that boosts immunity and reduces oxidative stress, lowering the risk of chronic disease.

9. Supplements cancer treatment:

Cancer treatment can cause reduced appetite. Research shows that protein can be a valuable part of a cancer patient’s recovery efforts- it is condensed nutrition that can help patients maintain muscle mass, loss of which is a side effect of chemotherapy. A study found that malnourished, advanced cancer patients undergoing chemotherapy had improved body composition, strength, and weight and lesser chemotherapy toxicity after three months of whey protein supplementation.  A suppressed immune function also contributes to the progression of the disease. Whey protein has a proven role in supporting immunity and fighting cancer.

10. Improves athletic performance:

Whey protein is a boon for professional athletes because of its positive effects- it improves athletic performance and can also increase lean body mass, strength, and muscle size.

Whey protein, combined with a strength training program, increases muscle mass and strength; it may also speed muscle recovery after intense exercise.

11. Strengthens bones:

Around 65% women have osteoporosis (thinning and brittleness of bones), making them prone to injuries like fractures. To build and maintain healthy bones, individuals should consume calcium-rich nutritious food- whey protein boosts calcium absorption, preventing bone loss and strengthening bones.

How to consume Whey protein?

Though whey protein can be taken with both milk and water, many trainers and athletes recommend drinking whey protein with water, especially for individuals trying to lose weight or athletes in shredding/leaning season.

Incredible Whey- an effective whey protein supplement

Steadfast Nutrition’s Incredible Whey is a blend of whey protein concentrate and isolate, which speeds up muscle recovery, helps in muscle growth, improves athletic performance and increases satiety.   Incredible Whey also contains alpha-lipoic acid- which helps in energy metabolism, inositol- which helps manage stress and anxiety, and taurine- which minimizes muscle damage.

When to take Incredible whey?

Take Incredible Whey at any time during the day, preferably after a workout. Adults can take two sachets every day.

How should you take Incredible whey?

Mix 35 g of Incredible whey in 200 ml of water, shake well and drink.

About Steadfast Nutrition

Steadfast Nutrition is a leading sports and wellness nutrition brand that offers high-quality supplements to professional athletes, fitness enthusiasts, and people who want to take proactive measures to improve their health. The brand has revolutionized the world of sports and wellness nutrition since its launch in 2017, successfully filling the deficit between the availability and demand of good-quality sports nutrition supplements in the market.

The brand prides itself on its organ-friendly products, which adhere to the standards of the Indian Council of Medical Research, FSSAI, and WHO-GMP. Its USP is single-serving scoopless sachets that have fulfilled the requirements of countless athletes and propelled them to medal-winning performances in events, including the Olympics, the Commonwealth Games, and the Amateur Olympia.

Source:

www.healthline.com

www.webmd.com

 

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