With the increased awareness about fitness that lays emphasis on development of lean muscle mass, whey protein powder has come to the limelight, but what exactly is whey protein?
Well, it is a component present in milk. Milk is made of two proteins namely casein and whey, and it can be extracted from milk through purification.
Although casein is the more abundantly available protein in milk but it often sets off allergies and therefore whey is undoubtedly the safer option. It is the considered the ultimate muscle building protein powder and it helps in gaining muscle in a healthy way.
Composition Of Whey Protein
Whey protein build muscle and is the by-product that is formed during cheese making, and whey proteins are globular proteins that are extracted from whey.
Whey protein is a rich source of nutrients and contains all the 9 essential amino acids. The composition of whey protein is as follows:
- Beta-lactoglobulin 65%
- Alpha-lactalbumin 25%
- Bovine serum albumin 8%
- Immunoglobins 2%
Benefits of Including Whey Protein in Daily Diet
For several years whey protein powder was considered only a muscle building supplement for bodybuilders, but research and studies show that it has numerous other health benefitting aspects and can help in preserving overall health by boosting immunity and improving cardiovascular health.
Below you can find some the whey protein benefits.
Improving Muscle Mass
Are you undergoing strength training to build muscles and improve fitness?
Then perhaps you would like to add whey protein powder to your daily diet because what you eat has a significant impact on the effectiveness of the workouts you do, whey protein build muscle very strongly.
No matter how hard you exercise, the muscle mass you gain will depend on your intake of nutrition and whey protein being the ultimate nutrition helps in increasing muscle mass in a healthy way.
Consumption of whey protein after a session of resistance training stimulates muscle protein synthesis and improves the development of muscles.
Healthy Weight Loss
The two most important things for healthy weight loss are – a balanced diet and regular exercise. Whey protein is effective for both weight gain and weight loss.
The use of whey protein for weight loss is well-known – it helps in losing body fat while preserving the lean muscles. Being able to preserve muscles while burning fat is the healthiest way of weight loss.
The bio-active peptides and amino acids produced during digestion of whey protein promote the release of hormones that increase satiety and control hunger.
Daily intake of whey protein supplements can help in maintaining a healthy body and composition. In addition, whey can also be used as a therapeutic remedy for obesity and overweight. This is one among whey protein benefits.
Whey protein powder can also be used as a healthy snack between meals. It is a power packed food that satiates hunger and prevents craving for unhealthy snacks high in sugar and salt.
Whey being a high-quality protein supplement helps in keeping you fuller for longer and it also reduces the secretion of the hormone ghrelin that controls hunger.
Therefore, enjoy a healthy beverage made of whey protein powder instead of unhealthy snacks the next time you feel hungry.
Whey proteins benefits are not limited to improving muscle protein mass only. It also acts as a natural remedy for preventing heart disease and improving overall cardiovascular health.
The peptides alpha-lactalbumin and beta-lactoglobulin present in whey protein powder help in reducing high blood pressure and lowering the level of LDL cholesterol in the blood – two of the major contributing factors of cardiovascular diseases.
Include whey protein in your daily diet and protect your heart against the risk of stroke, heart attack and heart failure.
Preventing Type 2 Diabetes
Type 2 diabetes has emerged as one of widespread chronic diseases around the globe that leads to damage of several vital organs like the kidney, eyes and heart.
The best way to control type 2 diabetes is through a well-planned diabetic diet and whey protein powder is one such food that helps in preventing and controlling type 2 diabetes.
Whey protein helps in improving both glucose tolerance and insulin sensitivity among people suffering from type 2 diabetes. It also boosts metabolism and prevents the development of type 2 diabetes in peoples with pre-diabetes.
Whey protein also helps in fighting and suppressing the growth of cancerous cells. Antioxidant glutathione protects the cells against the damage caused by free radicals and oxidative stress, but scarcity of this antioxidant can lead to a rise in the level of carcinogens and weaken the immune system.
Cysteine present in whey protein helps in glutathione synthesis that increases the level of glutathione in the tissues that improves the functions of T cells of the immune system and also helps in detoxification of carcinogens. Whey protein also possesses anti-tumor properties and can help in preventing urogenital cancers.
Whey protein functions as an effective nutrient for boosting the immune system. It improves the production of white blood cells, cytokines and lymphocytes that increase the capacity of the immune system to fight with infections.
It improves immune response towards destruction of pathogens and disease-causing bacteria and viruses. In addition, whey also increases the synthesis of glutathione that protects the cells against the harmful effects of oxidative stress, as well as external factors such as pollution, exposure to ultraviolet rays, etc.
Reducing the Effects of Stress
Our hectic lifestyle and excessive work pressure often leave us feeling stressed and worn out. A healthy and effective way to fight stress is by consuming beverages made of whey protein.
Whey helps in reducing stress and depression and elevating the mood by raising the level of tryptophan that helps in the synthesis of the hormone serotonin the “feel good” hormone that controls mood and happiness. It also helps in improving cognitive functions, memory and concentration.
Now that you know the effective health benefits of this nutrient-rich supplement, include it in your daily diet to improve muscle mass and lose weight in a healthy way while improving your overall health.