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Whey Protein: Health Benefits, Consumption and Dosage

Protein is one of the most important nutrients. It is the basic foundation of the growth of cellular structure and is even categorized as the primary element of nutrition. Naturally, there are various forms of protein. But the most easily soluble form of protein is whey protein.

Proteins, by nature, contain a wide range of amino acids which are inherently soluble. Whey protein provides the best range of solubility of these amino acids. This makes whey protein one of the most extensively studied proteins available, and is used a lot in health supplements.

whey protein benefits

During the making of cheese, a certain part of milk separates out. This is called whey. The proteins drawn from this liquid part (whey) is quite simply known as whey protein, which makes up for around 1/5th of the total protein content in milk. Of course, the whey protein used in products is formed after many processes that involve separation and coagulation.

Whey protein today is regarded as one of the best sources of dietary protein. Being milk based, it is also easy to consume. It usually comes in delicious flavours that can be consumed through milk shakes or protein bars. As such, one can rely on whey protein to overcome protein deficiency. Available in various forms which are easily consumed, one does not even need supervision in its consumption. It is even approved to be used in milk supplements meant for the growth of children.

This protein comes with a large number of health benefits that make it a commonly used ingredient in various health supplements and protein shakes. This article has been written to cover all the established health benefits of whey protein which have been discovered after extensive scientific research. At the end of this article, the significance and consumption of whey protein would be well understood.

Health Benefits of Whey Protein

One of the best sources of protein

Research has confirmed that among all forms of protein, why protein is best absorbed by the digestive system. It serves as one of the best sources of protein in general that is also absorbed the best by the body. As such, it is the most preferred form of protein to be used both in foods and supplements. This is also supported by the fact that whey protein constitutes all the relevant forms of amino acids that are required by the body for complete nutrition.

Contributes towards the growth of muscle mass

Protein is known to be the building block of cellular and muscular growth. Accordingly, the consumption of whey protein leads to the synthesis of proteins within the muscle tissues. This has been shown by research.

Furthermore, whey protein is one of the best sources of leucine. Leucine is a branched chain amino acid (BCAA), a class of amino acids especially noted for contributing towards growth characteristics. Studies have indicated that leucine plays a vital role in increasing the muscle mass structure with utmost effectiveness.

Even better, whey protein has been proven to be functionally better than other forms of protein in aiding the growth of muscles.

Helps in controlling blood sugar and insulin levels

Research has demonstrated the effectiveness of whey protein in keeping the blood sugar levels of type 2 diabetes at a lower and safe amount. It can also improve the levels of insulin and its management.

Even on comparison with other food sources, it can be seen that whey protein is more effective at dealing with diabetes. Furthermore, it has been deduced that the effectiveness of whey protein is comparable to other medications meant exclusively for diabetes.

Anti-inflammatory properties

Extensive studies has shown that the consumption of whey protein helps in dealing with the symptoms of chronic inflammation. The absorbed whey protein is crucial in inhibiting the action of various reactive proteins which are responsible for enhancement in inflammation.

May boost the defensive characteristics of the body’s natural antioxidants

Antioxidants are noted for being compounds that safeguard your body against oxidative stress caused by free radicals. Most of the antioxidants are supplied to the body via food sources and health supplements. However, glutathione is a natural antioxidant produced by the human body. The functionality of glutathione relies on the presence of several amino acids which are usually not supplied adequately by dietary sources.

Research has demonstrated that whey protein effectively promotes the functionality of glutathione by improving its defensive characteristics. Not only that, this milk based protein also increases the amount of glutathione. Accordingly, it has been scientifically established that the regular consumption of whey protein helps to combat oxidative stresses and promote the concentration of glutathione in the body.

Controls appetite by inducing a sense of fullness

Proteins have been known to be the most filling nutrient. This has been evidenced by research. Moreover, whey protein has been scientifically concluded as the most filling form of protein. It controls appetite and keeps hunger pangs away by inducing a sense of fullness.

Helps in weight loss

The consumption of whey protein has been linked to various weight loss characteristics.

Research has shown whey protein to be extremely helpful effective in controlling appetite and thereby, toning down the consumption of food. It also boosts the metabolic rate, which leads to efficient calorie burn. All of this leads to weight loss, but whey protein also ensures that muscle mass is preserved.

Further research has proven the efficiency of whey protein in eliminating the unwanted fat deposits in the body.

Dosage

Whey protein is arguably one of the easiest substances to be introduced into a diet. It is widely available in the form of supplements and drinks, which can be consumed easily.

About 25g to 50g of whey protein is sufficient to obtain all the health benefits.

Side effects

Protein, in most cases, has no side effects. Whey protein is the most soluble form of any protein, so side effects are almost non-existent.

However, consuming too much of whey protein may lead to vomiting, diarrhea, upset stomach and flatulence.

Conclusion

We have all had whey protein stuff at some point of our lives. It is one of the simplest and most beneficial forms of protein that comes with many health benefits. Best of all, it can very easily be included in your diet. Unlike most ingredients, whey protein in supplement form is pretty safe and reliable. So, go ahead and enjoy whey protein shakes and supplements to your heart’s content and take in all that amazing protein!

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Frank Diamond

I have been working with the Philadelphia Inquirer, Philadelphia Daily and I’m a Human Resource Executive. Aside from that, I’m a man of literature. My poem "Labour day" was nominated for Pushcard Prize Award in the year 2015. While my articles are often featured in sources like Woman's Day and Philadelphia In-quirer.

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