Whey protein is the purest and richest source of protein. Whey protein contain non-essential amino acids (which are produced by the human body) as well as essential amino acids (which are obtained from food items). The amino acid content of whey protein is more than that of egg whites, milk proteins, or soy milk.
Whey protein contains large amount of branched chain amino acids, which are essential to reconstruct and rebuild muscle tissues of athletic individuals and for people that need to build up muscles after muscle loss. It is soluble and hence easily absorbed into the body for the nourishment of muscles.
Another whey protein nutrition fact is that it is not just essential for building muscles, but also important for weight loss. As whey protein is very low in fat, cholesterol and lactose, it forms an important part of weight loss and diet replacement programs.
Maintaining lean muscle mass helps maintain proper weight, hence dosage of whey protein in everyday diet along with proper exercise will help you maintain a well toned, healthy body.
As whey protein is obtained from cow's milk and not from any animal flesh, it should be preferred by vegetarians. Pure whey protein isolate, being less or almost free from lactose can be used by people suffering from lactose intolerance. However, as contents vary in different whey proteins it is advisable to check the ingredients.
Pregnant women and infants, who are not prone to side effects from dairy products, can use whey protein to fulfill their daily intake of proteins. Being soluble, it is easily digested by infants. It is advisable to confirm the proper whey protein type and dosage by a specialist doctors.
Cancer patients undergoing treatment, suffer from weakness and weight loss due to lack of appetite. Whey protein can prove to be very beneficial in such cases as it is high in essential amino acids and also very easy to digest.
According to a recent study, women with high levels of amino acid cysteine (also found in whey protein) have a higher chance of reducing the risk of breast cancer than women with lower levels of cysteine.
Another important whey protein fact is that whey protein is known to improve glutathione levels in the body, which enhances the immune system. It can play an important part in the diet of people suffering from heart diseases and diabetes as whey protein can control weight and also help in maintaining blood sugar levels.
Old people suffering from osteoporosis and muscle loss can benefit from diet consisting of whey protein along with proper exercises. You can consume whey protein powder by mixing it with any food as it is tasteless.
Whey protein is a high-quality protein naturally found in dairy. It is a byproduct of cheese. After milk is processes into cheese, a liquid called milk plasma remains. Whey is extracted from milk plasma. It is a complete protein containing all of the essential amino acids ("building blocks") your body needs and is easy to digest. Whey protein is also one of the best sources of branched-chain amino acids (BCAA) including leucine, which has been shown to stimulate muscle synthesis.
Whey protein is the highest quality and most nutritious protein available. Comprised of approximately 80% casein and 20% whey proteins, it is sometimes called the "fast protein" because of its quick metabolic absorption and speed of nourishment delivery to muscles. Whey protein powder is highly soluble and efficiently absorbed by the body.
Valued by athletes and people that exercise, whey protein powder has the highest known biological value of any protein. Whey's proportion of proteins that can be absorbed and incorporated into the proteins of the body is very high.
Whey protein powder is the best source of the natural branched chain amino acids; leucine, isoleucine, and valine that are important to boost energy. The branched chain amino acids are central to fighting fatigue and aiding in recovery during and after exercise. They are burned at higher levels by active bodies, thus requiring active poeple to consume more of them.
Proteins are made of essential and non essential amino acids. They serve to repair cells and control many metabolic functions. Proteins are the body's source of energy and function to build and repair muscles and bones.
The human body organically manufactures non essential amino acids, but can only get essential amino acids from the consumption of high quality protein foods like whey protein powder. Whey protein is a naturally complete protein. This means it contains all of the essential amino acids.
Whey protein powder comes in three forms; concentrate, isolates and hydrolysates. Isolates is whey's purest form containing about 90% pure protein and virtually no lactose or fat. It is sometimes flavored and most commonly consumed by dissolving in milk or water to drink.
Whey protein can be an effective general health tool and aid in weight loss. Whey protein powder isolate's combination of high protein content and lack of fat, make it attractive to those trying to lose weight. Whey protein also has high levels of glutathione, an antioxidant required for a healthy immune system. Because of this, whey protein powder can be very beneficial to those battling degenerative disease. Being a pure and complete protein, it is also thought to help regulate blood sugar levels benefiting the management of diabetes.
Whey is one of two major proteins found in cow's milk. Whey protein is produced during the process of making cheese, which begins when special enzymes are added to milk causing it to separate. The curds are used to make cheese, leaving behind whey protein in the liquid portion. This liquid whey is then pasteurized and dried into a powder for various uses.
Many people can benefit from adding whey protein to their diet. Healthy, active adults who partake in resistance exercise may find that whey protein helps to improve body composition by helping to increase the rate at which the body makes lean muscle. Whey protein may also help those trying to manage body weight because it is a natural and convenient way of adding protein to the diet. Diets high in protein have been shown to help people feel fuller longer, which may reduce the desire to snack or over-eat, leading to decreased caloric intake. Higher protein, reduced calorie diets have also been shown to improve the quality of weight loss by increasing the loss of body fat and/or reducing the loss of lean muscle. In addition, starting at about the age of forty, muscle mass begins to decline, but including whey protein at each meal can be an easy and healthy way to help minimize this loss.
The quality of protein varies. High-quality, "complete" protein sources include animal-based proteins such as meat, fish, poultry, eggs, milk, cheese, yogurt, and whey protein. These foods supply all of the essential amino acids the body needs to build and maintain muscle and to function properly. Protein found in most plant foods, including legumes, seeds, nuts, vegetables, and grain products, is considered "incomplete" protein because it lacks some of the essential amino acids needed daily.
Most people need at least 0.4 grams of protein for every pound of body weight to meet basic protein requirements. Although most people meet minimum protein requirements, athletic individuals and older adults may benefit from a higher protein intake. So if you regularly engage in endurance exercise or strength training, you may benefit from up to twice this amount.
The Institute of Medicine recommends that 10 to 35 percent of the total calories we consume each day should come from protein (see "Side effects" for possible symptoms of too much proteins). Although most people meet minimum protein requirements, athletic individuals and older adults may benefit from a higher protein intake.
Whey protein isolate contains a higher concentration of protein per gram than whey protein concentrate because other ingredients, including lactose, fat, and some vitamins and minerals, are removed. Both offer health benefits and are used in various foods and powders. Hydrolyzed whey protein is created when the protein chains are broken down into smaller chains of amino acids called "peptides." This form of whey protein is most commonly used in infant formulas, medical protein supplements, and some sports drinks.
If you are lactose intolerant, or sensitive to lactose, the natural sugar found in milk products, you may be able to tolerate whey protein isolate, which contains very little lactose. The amount of lactose in whey protein concentrate is higher. As always, it is important to contact the manufacturer as lactose content can vary from product to product.
Whey protein does not contain any wheat protein or gluten. However, whey protein bars and beverages often contain added wheat-based ingredients, so be sure to check the ingredients list.
Whey protein has a clean, neutral flavor. When used in food manufacturing, it adds little or no taste. Whey protein dissolves easily in liquids and does not have a gritty mouth feel.
Whey protein can be found in powders, drink mixes, energy bars, yogurt, and other foods. Products with whey protein as a major source of protein will list "whey protein isolate," "whey protein concentrate," or "hydrolyzed whey protein" near the beginning of the ingredients list. Whey protein powder is very convenient and can be added to smoothies, oatmeal, soups, sauces, dips, baked goods, or other common foods.
Protein synthesis is one of the most important process when it comes to human body growth, and this very fact highlights the importance of proteins in our body. In case of most of the protein rich foods, you also tend get some unwanted fats and carbohydrates, which are not quite healthy for your body, along with them. In such circumstances, finding a source of protein which will provide the necessary amount of this nutrient, without adding any sort of harmful components to your body, can be a boon in itself, and this is exactly what whey protein does. Given below are some whey protein benefits which are bound to make you realize the importance of whey protein in your daily diet.
Maintain a Healthy Weight: A reduced calorie, higher protein diet including whey protein may improve the quality of weight loss by helping you lose more fat and/or maintain more lean muscle.
Curb Hunger: Calorie for calorie, whey protein can help people feel fuller longer than carbohydrates or fats.
Get Lean: Consuming whey protein and performing resistance exercise regularly can help build more lean muscle than resistance training alone or resistance training combined with carbohydrate consumption.
Enhance Recovery: Consuming whey protein after exercise helps to build and repair muscle.
Reduce Muscle
Loss: Emerging research shows older Americans may be able to
reduce the age-related decline of muscle mass by engaging in
resistance training and consuming higher than the Recommended
Dietary Allowance (RDA) for protein.
Studies reveal that
athletic individuals require twice the amount of protein than the
recommended daily allowance (RDA), and hence whey protein is the best
option for them. Whey protein is also referred to as complete protein
owing to the fact that it doesn't just contain all the amino-acids,
but contains them in a proportionately required amount as well. It
also helps in boosting the immune system by increasing the levels of
glutathione - an antioxidant required by the body. More importantly,
whey protein being soluble ensures that it is easily absorbed by the
body.
Maintaining proper weight
is yet another crucial aspect of healthy living, and whey protein
helps in this aspect as well. Whey protein has very little, or no fat
or carbohydrates at all. This means it's an important source of
protein, without extra calories that add to your weight. In fact, the
efforts taken by the body to digest proteins ensures that more
calories are burned. It also stabilizes blood glucose levels, which
in turn reduces hunger and helps to body to burn fat.
The fact that whey protein contains several components found in breast milk makes it an important component of several infant foods.
Yet another whey protein shakes benefits is their ability to keep a tab on our weight and body glucose level, two important factors in type 2 diabetes.
People undergoing chemotherapy treatment for cancer tend to lose appetite, which in turn can hamper their daily dietary intake. In such a scenario, whey protein can help in meeting these requirements.
During a healing process, irrespective of whether it is a wound recovery or a surgical recovery, our body requires more proteins to facilitate repair of the damaged tissues, and whey protein is the best source of protein in such circumstances.
Whey protein ensures that your muscles become stronger and leaner, which in turn helps in keeping the body in a good shape throughout the life.
These were some of the most prominent whey protein benefits, which highlight the importance of including it in our daily diet. However, one should also make a note of the fact that consumption of whey protein in excess can result in some side effects on the body. These whey protein side effects may range from simple allergies to damage of the liver, and therefore one has to take some precautions when including whey protein in the daily diet. Ideally, you should consult a dietitian when resorting to whey protein for those extra health benefits of the same.
Though the benefits of whey protein are numerous, it must be taken as per the recommended dose. Since whey protein side effects could arise in event of adverse drug interactions, make sure that you inform your health care provider about the other drugs that you may be taking. Some of the medicines that can cause drug interactions with whey protein are tetracycline, norflaxacin and levodopa. Those of you who have been suffering from any chronic diseases or are allergic to dairy products must also consult a doctor before taking whey protein. Headache, nausea, fatigue, loss of appetite and cramps are some of the common side effects that may be caused by excessive consumption of whey protein.
Before you start taking
whey protein, make sure that you learn about whey protein dangers.
Here's some information on the effects of overdosing on whey
protein.
Whey protein may cause an allergic reaction in people who are lactose-intolerant. Whey is derived from milk that contains small amounts of lactose. If you are not capable of digesting lactose, then whey protein can cause abdominal bloating, cramps, nausea or diarrhea. Since the fat and lactose content is minimal in whey protein isolate in comparison to whey protein concentrate, it would be best to take whey protein isolate. It is always advisable to consult a dietitian to know the right amount of whey protein that can be consumed.
It is believed by experts
that excessive consumption of whey protein can cause kidney problems.
Kidneys act as filters of the body and remove the wastes. If whey
protein is consumed in excess, it may enhance the pH of the blood and
increase acidity in the blood. As a result, kidneys may not be able
to metabolize these proteins. Though, this evidence is not
scientifically proven, there are chances that your kidneys may get
affected.
Whey protein can also
damage the liver. It is believed that accumulation of excessive whey
protein increases the ketone level in the blood thereby causing
ketosis of liver. Intake of protein causes more pressure on the
liver, thereby damaging the liver.
High concentration of whey
protein can cause mineral imbalance in the bones. This changes the
mineral bone density and can lead to primary stage of osteoporosis.
Deficiency of calcium and collagen from bone can cause them to get
weakened easily, thus leading to osteoporosis. People who take excess
amounts of whey protein are also at an increased risk of developing
painful inflammation and rigidness of the bones and muscles. This
could result from the accumulation of crystals of uric acid in the
muscles, bones and tendons in the legs and feet.
Excess of anything is dangerous and whey protein is not an exception to it. After all, it is a dietary supplement. Therefore, a balanced diet with the right quantity of all the nutrients and regular exercise are together the key to your health and wellness. Except for allergies, all the above mentioned whey protein side effects are probable as none of them is scientifically proved. Besides being vital for muscle building, it has also proved beneficial in fat loss, in preventing dangerous diseases such as cancer and in increasing immunity. Yes, I would now say that go and buy yourself whey protein!, but see an expert dietitian before that and get that 'right quantity' prescribed.
The following reviews have been selected:
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Reason for taking: General Health & Wellness
Reviewer: 13-18 Male, 5/20/2011 8:34:46 PM
Comment:
Im 18 years old and im very athletic. Iv been using whey protein for about a few months and that supplement along with my normal workout routines and water have led to massive results for me which really help when i have basketball games and so on.
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Reason for taking: General Health & Wellness
Reviewer: short fat and bald, 45-54 Male, 9/8/2011 10:46:08 PM
Comment:
noticed with in the first week better feeling joints, curb in appetite
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Reason for taking: Other
Reviewer: skeptigal, 45-54 Female, 10/4/2010 8:23:59 AM
Comment:
Using whey protein w/ Western meds and my own diet research, I no longer need new liver. I take one or two servings (25g protein/serving) of whey protein w/ BCAAs (branched chain amino acids) daily. It avoids the fat and is easy to digest. For me personally, my blood ammonia is a lot less than it was w/ meat or eggs. I have had TIPs (liver stent). I now take half the lactulose I used to. I had my MD take weekly blood ammonia readings while lowering my lactulose.
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Reason for taking: Other
Reviewer: Norm Simpers Jr., 35-44 Male, 9/11/2010 2:16:37 AM
Comment:
I suffered from IBS [Irritable Bowel Syndrome] for over 30 years! I finally BEAT my IBS quite by accident when I started [an exercise] program and bought some WHEY PROTEIN to help me [build muscles]. Strangely enough, I suddenly found myself having normal daily bowel movements WITHOUT pain or diarhea for the first time in over 30 years since turning 11 years old. Even after stopping my daily [exercise program] three months ago I am still having normal, pain free, diarhea free daily bowel movements so it was not the exercise that contributed to my beating IBS. I have advised others to try it and they have reported the same results as myself. I have no idea why it works, I just KNOW that it does for me and perhaps it will help you as well.... Good Luck and my greatest hope for you is that you too can FINALLY lead a normal life as I do now! Norman Simpers Jr. Conover NC
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Reason for taking: Other
Reviewer: spicyhot, 75 or over Female, 12/12/2009 3:54:43 PM
Comment:
Helped me get more protein rapidly as I have a problem getting nutrients from my food and also want to lose weight, and have some digestive problems, so am trying to find a way to get the protein I need without eating more food. Peanut butter on whole wheat bread works best when it comes to preventing my legs from swelling (edema) and in raising my enerty levels. The whey protein does seem to make me feel more tired. I am trying to find the right balance, and it isn't easy.
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