Is your body only bones, muscles and blood vessels? No!! It’s not only this much. Let’s don’t drag in anatomy and physiology but should consider PROTEINS. It would not be wrong if I say you are all in all protein. When you plan to join a gym, the first thing that hits your mind is to look for protein shakes. Why do you think so? Obviously you know that your muscle fibers break continuously when you exercise, and protein shakes will help in their repairing. In this article, we will talk about whey protein, its composition, nutritional facts, types available in the market, whey protein benefits and side effects.
Whey Protein: Introduction
Dairy food lovers are lucky!! They are taking in a high amount of Whey protein. Amino-acid rich whey protein benefits your body in essential metabolic processes. All other proteins you consume are hidden in the nutrition of your meals including meat and milk. While, whey protein is visible to you. It is available in powdered form and thus you can add it to any food. Add health benefits to your favorite drinks and other recipes.
Whey proteins are favorites of athletes because these provide them multiple nutritious benefits including enhanced athletic performance and prevention of nutrient deficiencies.
The 3 Types of Whey Proteins
1. Whey Protein Concentrate (WPC)
Whey Protein Concentrate is health-friendly. It contains less fat content and low carbs. The degree of concentration predicts the ratio of proteins in WPC. Less concentrated accounts for 30% proteins while most concentrated carries around 90% proteins.
2. Whey Protein Isolate (WPI)
Whey Protein Isolate is different from WPC because it only contains proteins. Fats and carbs are removed. Ninety percent of WPI is whey protein.
3. Whey Protein Hydrolysate (WPH)
Whey Protein Hydrolysate is the form of WP after partial hydrolysis is done and it becomes predigested. When you take in WPH, it doesn't feel hard on the stomach. Digestion of WPH is a light process. This kind of WP is used by pharmacists in the composition of protein supplements. The medicines for infants are also contained in WPH because it stays calm on the stomach and chances of allergy are rare.
Whey Protein: Benefits
Whey protein carries a wealth of benefits for its consumers. Have a look at some of them.
- Increases protein in the body as it contains 9 essential amino acids (AA). It also contains leucine- a protein that aids in the development process of the body. Whey Protein (WP) also contains cysteine to boost cellular antioxidants - glutathione. Breast milk as compared to cow's milk has 60 percent of Whey, and cow's milk only has twenty percent.
- When you take in whey protein, muscles strengthen and atrophy problem is managed. It is because WP release insulin needed for muscle growth. No other protein form can boost muscle growth than whey protein.
- Irrespective of age, all can be benefited by taking in whey protein. Newly born children are fed WP in initial 90-360 days. It prevents them from developing skin allergies. Disclaimer: When your child gets older than 12 months, WP will no longer protect him/her from skin allergic reactions.
- Sateity is best managed if you comsume WP. Your body gets more energy and thus you crave less. If you have joined gym and do weigh lifting, then addition of protein can help you lose some weight. You can lose eight pounds while muscles mass increases on consuming this protein powder for weight loss.
- If you are an athlete, you must add whey protein to your diet. It will help you improve your performance. You can run more and build more muscles during workout sessions.
- Casein protein lowers cholesterol but less than whey protein do.
- If you have High BP problem, taking whey protein may help, as it lowers BP levels and prevent cardia issues.
- Whey protein contains anti-cancer agents. It boosts your immunity and prevent psoriasis.
These are some of the benefits of WP. It's side effects are listed in the next heading.
Whey Protein: Side Effects
Anything with benefits also have side effects. When you consume too much of whey protein you put yourself into trouble. GI discomfort is the common problem associated with excess in-take of whey protein. Also, this proteins should be avoided, in case, you are allergic to diary products. Common whey protein side effects include;
- Reduced appetite
Individuals suffering from CKD should not take in whey protein as it will worsen the health condition. Many whey protein brands available in the market contains sugar and fat. It will lead to increased calorie production in the body. In turn, calories burnt due to WP will not be enough. Intake of whey protein can affect recovery phase of gout. For patients suffering from cardiac health problems, a fixed quantity should be given. If you exceed the quantity limit, you will be inviting arrythmias to affect your heart health. Bone homeostasis gets disturbed due to excess in-take of whey protein. It can eventually lead to osteoporosis.
We have covered nearly all the details about whey protein and why whey proteins should be part of your diet. A healthy recommendation is to take-in moderate quantity of whey protein every day to reap maximum benefits from it.