If you are interested in learning how whey protein can benefit you beyond muscle development, you are in the right place. We invite you to discover the benefits of Whey protein on your overall health.
Generally, it is used to improve the synthesis of protein in the muscle and to promote its growth, but the truth is that there are many other therapeutic benefits associated with its consumption.
As you have seen, each compound in whey protein fulfills an important function in the body. But when the sum of their joint effects is analyzed, the result is a protein that can provide numerous therapeutic benefits.
Whey contains two types of proteins: casein (80%) and whey protein (20%). It is considered a natural probiotic and is characterized by its ability to pass rapidly into the intestine, which gives it the property of producing a rapid increase in the concentration of amino acids in the blood.
We are facing a high-quality protein that has a high biological value. Its content in the 9 essential amino acids, including the three branched chains ( leucine, isoleucine, and valine ), makes it a protein whose main field of action is sports nutrition.
Benefits of Whey Protein on Health
Whey protein is a powerful source of health advantages that are just waiting to be discovered. It’s not only a handy supplement to your diet. Today We’ll explore the remarkable advantages of whey protein and how it can improve your health.
1. Build Muscles
Muscle mass tends to disappear as we become older, giving place to extra fat and health hazards. When it comes to combating age-related muscle loss, whey protein stands out.
Rich in leucine, an amino acid that is highly effective in fostering growth, it helps maintain muscular mass, increases strength, and shapes a more attractive body.
Research shows that when it comes to building muscle, whey protein is superior to other protein types like soy or casein.
Although supplements are a useful tool for gaining muscle, it’s crucial to remember that if your diet already contains a lot of protein, they might not be a game-changer.
Of course, we start with the property that most of us know. Well, there is a lot of research that shows that the intake of whey protein increases strength and muscle mass when it is accompanied by the daily practice of strength training. It also appears to improve running speed and recovery from exercise in untrained adults.
2. Weight Loss
One well-known weight loss method is to consume more protein. Particularly whey protein is excellent at this job since it increases metabolism, reduces hunger, and maintains muscle mass.
When compared to other protein forms, whey protein demonstrates its ability to help people lose weight. Consider adding whey protein to your diet if you’re trying to lose weight in order to improve your outcomes.
It’s easy to include whey protein in your diet. This adaptable protein comes in powder form, which is ideal for blending with milk or water or adding to smoothies and yogurts.
Usually, a daily intake of 25 to 50 grams (1-2 scoops) is advised. However, to guarantee safety and efficacy, always adhere to the dosage recommendations listed on the label.
While following a diet combined with regular physical exercise, the consumption of whey protein is effective in preventing the loss of lean muscle mass and promoting the loss of body fat.
Its essential nutrients help to reactivate the basal metabolism, optimizing energy consumption from the sources of carbohydrates, sugars, and fats that our body receives. In addition, whey protein has a satiating effect that helps reduce appetite and, consequently, control excessive calorie intake.
3. Helps to Control Blood Pressure
Dairy products can assist in reducing high blood pressure, a serious threat to heart health. In experiments conducted on animals, whey protein, which is high in lactokinins, and angiotensin-converting enzyme inhibitors, has demonstrated potential.
While research on humans is still in its infancy, some preliminary results indicate that whey protein supplements may help decrease blood pressure. Its effectiveness may differ, but it’s a heart-healthy option to think about.
Once released, the peptides from whey protein have shown a beneficial effect on blood pressure control. The main mechanism involved in the effect of antihypertensive peptides is the inhibition of the angiotensin-converting enzyme.
These inhibitors stop the body from making angiotensin II, a substance that narrows the blood vessels, which can cause high blood pressure and force the heart to work harder.
4. Helps to Regulate Diabetes
Insulin inefficiency and elevated blood sugar levels are the hallmarks of type 2 diabetes, which can be a formidable foe. Whey protein acts as a potent moderator, raising insulin sensitivity and levels.
The capacity of whey protein to control blood sugar is superior to that of other protein sources like fish or egg whites.
Its effects are similar to those of medications for diabetes like sulfonylurea. Whey protein can be added to high-carb meals or consumed beforehand to help people with type 2 diabetes have stable blood sugar levels.
Whey is rich in Leucine, a branched amino acid that acts as a direct stimulant of insulin in the cells of the pancreas. In the absence of more studies, consuming whey protein before meals is a promising alternative for improving type II diabetes.
This regulatory action of diabetes is due to two actions:
- The slowing down of gastric emptying
- The increased insulin secretion and incretin peptides. Incretins are intestinal hormones that are released into the bloodstream in response to the ingestion of nutrients and whose function is to regulate the secretion of insulin and glucagon.
5. Strengthens Immune System
The glutathione is a peptide composed of three amino acid binding: cysteine, glutamate, and glycine are present in all cells of our body.
This molecule occurs naturally in our body but decreases with age and its production depends on the intake of these three amino acids.
Glutathione is responsible for neutralizing free radicals, which are mainly responsible for oxidative damage, being necessary for the proper functioning of the white blood cells of the immune system. Whey protein is an effective and safe donor to increase the production of this important peptide.
6. Cancer Treatment
Animal experiments have also shown that whey protein concentrates exert anticancer activity. The antitumor effect of whey protein is due to its high content of cysteine, an amino acid present in glutathione.
As we have seen previously, this peptide plays a decisive role in the immune system since increasing its concentration detoxifies the tissues affected by cancer cells.
Similarly, lactoferrin contributes to the regulation of cell growth and differentiation and protection against the development of cancer and metastasis.
These studies have suggested the potential therapeutic use of lactoferrin as an agent for the prevention and/or treatment of different types of cancer.
7. Take Care of the Intestinal Flora
Whey protein is considered a natural prebiotic so it can help promote the regeneration of the bacterial flora that protect the intestines. In addition, numerous studies confirm that whey protein improves intestinal permeability in patients with Crohn’s disease.
Other studies carried out with animals report that whey protein helps reduce chronic intestinal inflammation since two of its amino acids (threonine and cysteine ​​or both) have the ability to increase the secretion of fecal mucin without altering it genetically, which suggests a synthesis improved of this substance when observing an increase in the count of lactobacilli and bifidobacteria.
8. Prevent Osteoporosis
In addition to its high amino acid content, whey protein is an important source of vitamins (C, E, and D) and minerals (calcium, potassium, and magnesium), nutrients that are necessary to maintain bone density in optimal conditions.
Due to its low sodium content and its high content of calcium and vitamin D, whey protein is an effective supplement to strengthen bones and prevent osteoporosis.
9. Cure Digestive System Disorder
Whey protein may be able to help treat inflammatory bowel disease, a condition marked by ongoing inflammation of the digestive tract. Studies on humans and rodents both indicate promise, but more investigation is required to definitively validate these results.
10. Strengthening the Antioxidant Defenses of the Body
The protectors of the body against oxidative stress, antioxidants are essential in the prevention of chronic illnesses. The formation of glutathione, a well-known antioxidant in humans, depends on particular amino acids.
Rich in cysteine, whey protein helps support the body’s own antioxidant defenses. Whey protein has been shown in experiments on people and rats to lower oxidative stress and increase glutathione levels.
11. Reduce Cholesterol
Heart health is seriously endangered by high cholesterol, particularly LDL cholesterol. In overweight people, whey protein has demonstrated potential in lowering LDL and total cholesterol levels.
Even though some studies do not show the same cholesterol-lowering benefits, research design may be to blame for the variations. Still, whey protein may have a role in controlling cholesterol.
13. An Expert in Satiety
After a meal, satiety—the sensation of fullness—can be a useful tool for controlling calorie intake. A key component in producing this feeling is protein.
Protein is the most satisfying macronutrient; whey protein is superior to its counterparts, such as casein and soy. Whey protein is a useful ally if your objective is to cut calories and lose those extra pounds.
14. Anti-Inflammatory Capabilities
Chronic inflammation can be detrimental, even if it is a normal reaction to physical trauma. Many diseases have chronic inflammation as a major contributing factor.
High dosages of whey protein supplements dramatically lowered C-reactive protein (CRP), an essential inflammatory marker in the body, according to an extensive review of research. This anti-inflammatory quality emphasizes how crucial whey protein is for boosting general health.
Other Advantages of Whey Protein
Although they are not conclusive due to a lack of scientific evidence, there are many other studies on the benefits of whey protein. More research is needed to confirm its effects on:
- Parkinson’s disease
- HIV AIDS
- Septicemia (infection in the blood)
- Hepatitis
- Cystic fibrosis
- Intellectual skills and cognitive functions
- Muscle pain and stiffness caused by inflammation.
Composition of Whey Protein
The biological value of whey protein lies in its composition. It contains different proteins and bioactive peptides (inactive amino acids inside the serum that are released through the enzymatic process) and each of them fulfills important functions that go beyond its contribution of amino acids.
Beta-lactoglobulin
Beta-lactoglobulin corresponds to 50% of the protein present in serum. It is a source of amino acids, both essential and branched, which are responsible for protecting the muscle and saving glycogen during exercise. It also helps to improve the absorption of fat-soluble vitamins.
As a source of bioactive peptides, it plays an important role in human health. In addition to antihypertensive, antioxidant, and antimicrobial activities, it has the ability to lower blood sugar and cholesterol levels.
Alpha-lactalbumin
It corresponds to 20% of the proteins present in the serum. It is a source of essential amino acids, tryptophan, and cysteine.
Its consumption has been related to reducing stress and preventing cognitive alterations. It acts as an antihypertensive, antimicrobial, anticancer, prebiotic, immunomodulator, and opioid.
Immunoglobulins
It offers passive immunity as it acts as an antibody protecting the body from infections and pathogens. In addition, they are capable of eliminating bacteria and neutralizing toxins and viruses.
Glycomacropeptide
The glycomacropeptide, in addition to its nutritional value, retains numerous biological properties. Its mechanism of action has effects on different types of inflammatory disorders and exerts an important activity that regulates the physiology of the gastrointestinal, endocrine, and immune systems. It also plays an important role in brain development and enhances learning.
Bovine Serum Albumin
This protein has antioxidant properties and has the ability to inhibit tumor cells. It is also used by the body for energy since they have the ability to bind to fats, mobilize them, and protect them from oxidation.
In addition, it has the ability to reduce the absorption of cholesterol, destroy heavy metals, and act on opioid receptors, offering an effect like a natural analgesic in the body.
Lactoferrin
Lactoferrin is a multifunctional glycoprotein found in colostrum and milk. It has bactericidal properties and can stimulate cell proliferation and differentiation, facilitate iron absorption, improve neuronal development and cognition, promote bone growth, prevent cancer, and exert anti-inflammatory and immunoregulatory effects.
Lactoperoxidase
It is the most abundant enzyme in milk and is found naturally in saliva, tears, and gastric juices. It has the property of releasing compounds that are capable of preventing the growth of viruses, fungi, and bacteria.
Final Words
After reading this article and knowing all about its benefits and advantages, do you still think that whey protein is just a sports supplement? If not, then you should start using it right away.
It’s crucial to remember that consuming too much protein can cause intestinal problems. Increased pain, bloating, cramping, gas, nausea, or diarrhea may indicate that you need to modify your protein consumption.
Read More: How to Improve Intestinal Flora To Increase Overall HealthÂ
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