Whey protein

Whey protein is one of the best-studied supplements in the world because it has a very high nutritional value, as scientific studies have revealed. In this article, we present ten health benefits of whey protein that are backed by scientific studies. 

1. Excellent source of high quality protein

Whey protein, a liquid that separates milk in milk production. It is a complete, high-quality protein, containing all the essential amino acids. In addition, it is easy to digest; Types of apolipoproteins. These nutritional qualities are one of the best dietary sources of protein.

There are three main types of whey protein powder: the concentrated, isolate, and hydrolyzed form. Concentrate is the most common type, and also the cheapest.

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2. Promotes muscle growth

Increase muscle naturally. Usually, this results in increased lipids and an indicator risk of many chronic diseases. However, this negative change can be partially slowed down and prevented, or even reversed; Combining exercises and an appropriate diet. It is proven that there is a good range of nutritional activities.

High-quality sources, especially, such as eggs, contain a branched chain acid called leucine.

Leucine is the most common growth-promoting amino acid (NAA). For this reason, whey protein is effective in preventing muscle binding, as well as improving contact with them.

Whey protein has been shown to give better results for the case than proteins, such as casein or soy. These supplements probably make a difference, unless the system is lacking in protein.

3. May lower blood pressure

High blood pressure is the main risk factor for heart disease. Import of dairy and blood pressure products. The results of studies on dairy show that in dairy, whey proteins are called lactokinins, and animal studies have evaluated their effects on blood pressure.

Figures from studies in humans of the effect of whey protein on blood pressure.

Studies in overweight individuals showed that whey protein supplementation, at 54 grams per day for 12 weeks, reduced systolic blood pressure by 4%. Other milk proteins (casein) have a similar effect and this is corroborated by another 6-week study. However, when blood pressure is high or slightly elevated.

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4. May help treat type 2 diabetes

Type 2 Diabetes Type 2 Blood sugar rate Blood sugar normal rate that stimulates cells to sugar in the blood, making it within the healthy limits.

Whey protein has been shown to be effective in adjusting blood sugar, increasing protein and sensitivity. Medicines used in drugs used in drugs, such as sulfonylureas. This is the second pattern.

Eating a meal rich in carbohydrates has also been shown to help moderate blood sugar in healthy people and type 2 patients.

5. May help reduce insomnia

Inflammation is from the body's response to damage, which is beneficial in the short term, but in conditions it becomes ready.

Chronic inflammation can be harmful, and is a risk factor for many diseases. Environmental Health.

I watched a large review study of high supplement whey protein supplements.

6.May be beneficial for inflammatory bowel disease

Inflammatory bowel disease is a condition with chronic inflammation of the digestive tract, which is an umbrella term for Crohn's disease and ulcerative colitis.

Whey protein supplementation has been found to have beneficial effects in inflammatory bowel disease in both rodents and humans. More studies before making any strong claims.

7. It may boost the body's antioxidant defenses

Antioxidants in the body, reduce oxidative stress, and the risk of chronic disease.

Glutathione is a human antioxidant, which is produced by the body, versus most of the antioxidants we get from the diet.

Glutathione in the body depends on the level of supply. For this reason, foods high in cysteine, such as whey protein, may boost the body's natural antioxidant defenses.

Studies in both humans and rodents have shown whey proteins may reduce oxidative stress and increase It is glutathione.

8. May have beneficial effects on blood lipids

High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.

In one study of overweight individuals, taking 54 grams of whey protein daily for 12 weeks significantly reduced total cholesterol and LDL (the “bad”) cholesterol. Other studies have not found similar effects on cholesterol, but no The effect may be due to differences in study design, and more studies are required before any conclusions can be reached.

9. Whey protein is highly filling, and may help curb hunger

The term satiety is used to describe the feeling of fullness we feel after eating a meal. It is the opposite of appetite and hunger, and should suppress appetite and desire to eat.

Some foods are more satiating than others, an effect that is partly mediated by the combination of macronutrients (protein, carbohydrates, fats).

Protein is by far the most satiating macronutrient. However, not all proteins have the same effect. Whey protein appears to be more satiating than other types of protein, such as casein and soy.

These properties make it especially useful for someone who needs to eat fewer calories and lose weight.

10. May help lose weight

Increasing protein consumption is a well-known strategy for weight loss.

Eating more protein may promote fat loss by:

  Suppressing appetite, which leads to reduced calorie intake.

 Boost your metabolism, thus helping you burn more calories.

 Helping maintain muscle mass when losing weight.

Whey protein has been shown to be effective, and may have a greater fat-burning and satiety effect than other types of protein.

Side effects, dosage, and how to use

It is very easy to incorporate whey protein into the diet. It is sold as a powder that can be added to smoothies, yogurt, or simply mixed with water or milk.

25-50 grams per day (1-2 scoops), the recommended dose is usually, but be sure to follow the dosage instructions on the package.

Eating a lot of protein is useless, as the body only benefits from a limited amount and at a certain time.

Excessive consumption may also cause digestive issues, such as nausea, pain, bloating, cramping, flatulence, and diarrhea. However, the rate of consumption of whey protein supplements is well tolerated by most people, with a few exceptions.

For people with lactose intolerance, the hydrolyzed or isolated form may be more suitable than the concentrate. Those with liver or kidney problems should consult their doctor before taking a protein supplement.

 

Whey protein supplement is not only a convenient way to increase protein, it may have some powerful health benefits as well.