Protein powder comes in various forms; most commonly used protein powder is whey. Different people have different opinion about whey. However, recent studies and evidence reveals that proteins from whey are one macronutrient that has a very high nutritional value.
Whey protein is created during the cheese making process where it gets separated from the curd and it comprises of 20 % of total protein from milk.
Here are 4 health benefits of whey protein that are supported by human studies.
1. Whey is an Excellent Source of Protein
Whey protein is a complete protein that contains all the essential amino acids in it. It is the most commonly used protein supplement. Whey is one of the richest sources of BCAA.
There are three types of whey protein- whey concentrate, whey isolate and whey hydrolysate. As per PDCAAS Index whey has the highest score of 1 which makes it a good quality class -1 protein
Whey is the best absorbed form often used specifically post workout and with meals to round about one’s protein balance.
2. Whey Protein Promotes Muscle Growth
With ageing muscle mass start declining gradually which creates a need for muscle growth through different protein sources.
A combination of strength training and high protein diet helps to constrains the loss of muscle mass.
Whey contains amino acids Leucine, IsoLeucin, Valine. These amino acids are critical for muscle growth and even for energy during workouts.
Whey protein has been proven to be better than other types of protein. These reasons make whey protein more effective for muscle growth and improved strength to have a better looking body.
3. Whey Protein Promote Weight Loss
To reduce excess body fat, it is necessary to reduce the amount of calories you consume each day .Taking whey is a great way to increase your protein intake and lose weight.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss.Whey Protein blocks fat storage.Whey protein enhances the fat burning process during exercise.
Whey protein has been more effective than any other form of proteins with regards to fat burning process and satiety. You can add whey to your meals and snacks and your metabolism will stay high all day.
4. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
In many cases reducing calorie consumption increases hunger and the desire to eat. Most of us can resist hunger for a few days, but few of us can resist hunger for more than a few weeks. That’s why most weight-loss diets don’t last very long.
Whey increases your satiety level. Having a good quality protein like whey makes you feel less hungry, improves and increase your satiety level. It contains Cholesystokinin (CCK) stimulating peptide glycomacropeptide that controls satiety.
Therefore, by increasing the number of calories you get from protein at the same time you reduce the total number of calories you consume in a day, you can avoid hunger and more easily stay consistent with your diet, so that fat loss becomes permanent.
Med Sci Sports Exerc. 2010 Feb;42(2):326-37, American Journal of Clinical Nutrition. 2010 Apr;91(4):966-75
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