whey protein, whey protein powder

Whey Protein: Benefits & Side Effects

Whey Protein is a dietary supplement which is formed when the watery portion of milk is separated from the curd while making cheese. Whey Protein contains all essential amino acids required for the body. It is easy to digest and absorb when compared to other types of proteins. Athletes & Bodybuilders consume whey to improve muscle protein synthesis and promote the growth of lean muscle mass. Whey helps in increasing the production of new proteins into the muscles.

Types Of Whey Protein

Whey Protein flavours, Whey Protein
Source: Google

There are three types of Whey but only two out of three are best sellers and they are:

  • Whey Protein Concentrate: Whey concentrate is the most common type of all. In detail, it is cheap and best protein. This type of whey is famous among bodybuilders and athletes. This is because of low fat and carbohydrate levels. The minimum count of protein is whey is about 30 percent.
  • Whey Protein Isolate: Isolate Protein is more processed than concentrate and have zero fat and have carbs up to 1 gram. Further, the protein count in Isolate is also more than concentrate. It contains at least 90 percent of protein. Moreover, it is lactose-free. And for this reason, the price of Isolate Whey is higher than concentrate.
  • Whey protein hydrolysate: Whey hydrolysate is the purest form of whey protein. It is best for those who are looking for something insane. This protein is for those who are serious for their muscle-building goals and reducing fat. Another key point is protein quality is very high in the hydrolysate. Moreover, it is easy to digest and allergy chances are lower.

Benefits Of Whey Protein

1. Boosts Muscle Growth

body building, whey protein
Source: Google

Whey promotes muscle growth. Daily consumption of whey increase muscle mass. Whey provides protein and amino acids, which helps in increasing muscle growth. It gives 80-100 calories in a single drink. Having protein twice a day can cut your cravings for food. As a result, it helps in reducing fat and weight loss. Taking whey twice a day will start showing you results in 15 days. Buy whey which is better than casein and soy protein.

2. Excellent Source Of Protein

Athletes and bodybuilders who are not able to reach their diet goals should take whey in their diet. Adding whey in your diet chart can help you fulfill protein intake. If you are not able to achieve the protein requirement required by your body then adding whey is the best option. By this, you can intake up to 60 grams of protein and rest you can cover up through diet.

3. Muscle Recovery

Source: Google

Whey contains all nine essential “Amino Acids” our body requires. That is why it is called a complete protein. Amino acids form every tissue in the body. They are the building blocks of protein molecules. During the workout, Branched Chain Amino Acids (BCAA) become active and are responsible for muscle growth and recovery. BCAA is present in the whey and for this reason, many athletes and bodybuilders take whey right after the workout session. Whey is rich with BCAAs, leucine, isoleucine, and valine.

4. Helps In Losing Weight

Source: Google

High Protein levels in the body help in reducing weight. How? Protein is an essential nutrient which promotes weight loss. High protein intake reduces your desire for food and increases metabolism. Therefore, Protein makes you feel full for longer hours. Consuming Whey drink with breakfast will help you cut calories upto 50 percent. The convenient way to increase having protein drinks. By this, you can lose belly fat without losing muscles.

5. Whey Protein Treats Diabetes

Diabetes mellitus or commonly referred to as diabetes is a chronic disease that results in too much sugar in the blood (high blood glucose). There are three types of diabetes that are- Type 1 diabetes, Type 2 diabetes and gestational diabetes. Whey is found to lower down the blood glucose levels in type 2 diabetes. With this in mind that Whey Proteins are a high source of amino acids, which could directly lead to the stimulation of beta cells to secrete insulin. And Insulin helps the cells to absorb the glucose thus reducing the blood sugar levels.

6. Whey Protein For Hair

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Everyone wants their hair to be healthy and shiny. Hair follicles are made of protein. Biotin is responsible for the production of a hair protein called keratin Adding protein in your diet will promote hair growth and reducing hair fall. Whey concentrate promotes hair growth and improves the overall texture of hair.

7. Benefits For Skin

Instead of wasting your money on anti-ageing creams invest in whey proteins. Collagen protein in our body provides structural support to the skin. Collagen is the protein responsible for skin elasticity. Given that adding proteins in your diet will increase Collagen level in your body to keep the skin healthy. Moreover, Amino Acids in Whey will maintain skin elasticity.

Side Effects Of Whey Protein

Whey Proteins is usually marketed as a supplement in diet and fitness. Nowadays, people are very much concerned about there health and fitness. There is a spike in the consumption of whey proteins in recent years. It is very important to know the side effects of whey proteins before we make them part of our daily lives through the diet

1. Health Issues:

It is found if we take 25-50gm of whey protein per day, there is no adverse effect on our body. But when we consume high doses of whey protein, it definitely causes problems. People usually suffer from stomach pains, cramps, reduced appetite, nausea, headache and fatigue.

2. Digestion Problem

The biggest problem related to whey proteins is digestion issues. Biggest aftereffect of whey is related to lactose intolerance. Lactose is the major carbs present in whey proteins. People who are lactose intolerant should switch to another source of proteins. The best option for these people is whey isolate. Further, Whey isolate is more refined and is fat and lactose-free.

3. Acne Problems

First Of all, milk is comprises of two proteins: Casein and Whey. And as a matter of fact, these two types of protein is commonly used to make protein powders. Whey boosts the production of a hormone called insulin-like growth factor 1. Insulin develops sebum, which is responsible for the development of acne. Moreover, it increases the production of hormones that overstimulate oil glands. This causes breakouts.

4. Damage To Kidneys

The high amount of whey proteins in the diet has a great impact on kidneys. It can increase the load inside the kidneys and cause them to filter more blood than usual.

Some studies show that there is no evidence that too much protein intake can damage the kidneys of healthy people (NCBI). On the other hand, research shown that people taking a high-protein diet suffering with kidney disease may further damage the kidneys (NCBI)

5. Whey Protein Can Cause Constipation

People suffer from constipation because they replace whole foods with whey proteins. Replacing the whole foods can also lead to nutrient deficiency in the body causing chronic disease. So, it is advisable to have a balanced diet along with the whey proteins as a dietary supplement.

Suggestions

To summarize,

The suggested dosage of whey protein is 25 to 50 grams (1-2 scoops). In case you are consuming enough proteins equivalent to what your body needs then, in that case, avoid consuming whey.

Do not consume whey if you experience any problems like bloating, stomach pain, gas just after taking protein.Then stop taking whey concentrate.

If possible borrow 2 scoops of protein from your friend or your known and try it for 2 days. Take one scoop in a day. You can also buy sachets of whey online. Buy them from here to avoid wastage of money.

Or, shift to whey isolate as you will not suffer such issues with iso.

Another Key Point, Whey Proteins only work best if you are taking a healthy diet. Every brand mention on their product that ” This product is not a sole source of nutrition, consume enough diet for better results“. Consume 2000 calories if you want best out of your product

In the end, we should always remember that excess of everything is bad. So, if whey proteins consumed in recommended levels Then it has no harm to the body.

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