29/06//2022 / Health and Fitness
34 Benefits of Whey Protein, Uses and Side Effects
Whey Protein is a complete protein as it contains all the nine essential amino acids. In this blog we understand benefits of whey protein, Uses and Side Effects of it.
Table of content
Introduction
'Proteins' need no introduction as they have become a buzzword due to the bodybuilders and weight loss programmes. One such popular protein is whey protein. If you are looking for the benefits of whey protein and also having doubts regarding their benefits, you are in the right place. Here you can find a solution to all of your doubts regarding whey proteins!
What is Whey Protein?
Milk contains two types of protein-casein and whey. These two proteins can be separated from each other and used for different purposes. For example, the removed casein from the milk can be used for cheese making. The removed whey is commonly used in various protein shakes for energising the body and building muscles. The uniqueness of whey protein is that it is a complete protein - as it contains all the nine essential amino acids. Essential amino acids like histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine should be supplemented in the diet as they are not synthesised in the body. Another high point about the whey protein is that they are low in lactose content. This makes the weight loss journey easy for you! There are many benefits of whey protein which can help you in strengthening your body and improving your quality of life. But with these benefits, there are some risks too. In this article, you will get to know the benefits of whey protein and also the side effects.
What are the types of Whey Protein?
Before diving into the benefits of whey protein, you should know the types of whey protein. The types of whey protein are as follows,
Whey Protein Concentrate
Whey protein concentrates have low fat and carbohydrates. The amount of the protein depends on the extent of concentration. The levels of protein vary from 30 % to 90 %.
Whey Protein Isolate
Whey protein concentrates are further processed to remove fat and carbohydrates. These isolates usually contain at least 90% of proteins.
Whey Protein Hydrolysate
When protein hydroxylate is redirected forms of whey protein have been already subjected to partial hydrolysis. These types of whey proteins are digested much faster than others.
34 Health Benefits of Whey Protein
Whey proteins are highly nutritious and beneficial for health with low lactose and high protein. Here are some of the numerous benefits of whey protein to various parts of the body,
1. Whey is an excellent source of high-quality protein
As we said earlier, whey proteins are complete proteins that have all the essential amino acids. Hence they are considered high-quality proteins. Regular foods don't have all the essential amino acids needed by the body but whey proteins are an exception. Having all the essential amino acids from a single source makes your life easier!
2. Whey protein promotes muscle growth
Whey proteins are no less than casein proteins when it comes to improving muscle growth. For faster muscle growth, whey protein must be consumed right before or after the workout.
3. Whey protein may lower blood pressure
Blood pressure is a menace in this age of stress and anxiety. Every one people has high blood pressure out of ten people! Whey protein has been found to reduce high blood pressure a bit and help you in improving your life. The reason behind this is still not clear to the researchers but many experiments showed positive results.
4. Whey protein may help treat type 2 diabetes
Like blood pressure, diabetes has also become a lifestyle disease. Whey proteins are very good at controlling blood sugar levels and keeping your diabetes in check. So, if you are having diabetes, you can have whey proteins without second thoughts!
5. Whey protein may help reduce inflammation
Whey protein can do a great deal of help not only in building the muscles but also in repairing the muscles. That's why they are great at reducing the inflammation of the muscles and thus help in the faster recovery of injuries. They also make muscles resistant to injuries and increase muscle resilience.
6. Whey protein may be beneficial for inflammatory bowel disease
Since whey proteins are more easily digested than any other proteins, they don't pose any serious risks to bowel movements. They don't result in indigestion and irritate the bowels. That's why they are the best choice for you even if you are suffering from inflammatory bowel disease.
7. Whey protein may enhance the body’s antioxidant defence
Antioxidants are the soldiers of your body which reduce the ill effects of the oxidants. Oxidants if left unchecked can cause immeasurable negative impacts on your body including cancer. Whey proteins are rich in antioxidants that help you counter the negative impact of oxidative stress.
8. Whey protein may have beneficial effects on blood fat
Whey proteins have very less fats when compared to other protein sources. Hence, when they are added to the diet, they can reduce the fats effectively. They play an important role in reducing the fat deposition of arteries and therefore, are great for maintaining good cardiac health.
9. Whey protein may help reduce hunger
Proteins are major nutrients that can play a key role in reducing the appetite. This is because proteins take a lot more time to digest than carbohydrates. So, when you take whey proteins, you can bring down your hunger levels.
10. Whey protein can help you lose weight
We have mentioned before, proteins take a longer time to digest than sugars. So, you wouldn’t be tempted to eat more than the calories required by your body. This makes you lose weight more easily and helps in achieving your fitness goals.
11. Whey protein may have a positive impact on bone mineral density
Proteins are also a part of the bones. So, consuming the whey proteins also helps in increasing the bone mineral density and slowing bone reabsorption.
12. Whey Protein may have Anti-cancer properties
Since whey proteins are antioxidants in nature, they help in curbing cancer. Many types of cancers have their root in their oxidants and having whey proteins helps in keeping the probability of getting cancer at a minimum.
13. Whey Protein helps in lowering cholesterol
Cholesterol is one of the biggest hindrances to good health nowadays.Adding whey protein lowers the cholesterol levels in your blood and helps in reducing fat.
14. Whey Protein and Asthma
Whey protein not only benefits the heart but also the lungs. It helps in treating asthma and reduces allergies.
15. Whey Protein may reduce the risk of cardiovascular disease
When the cholesterol in the blood comes down, naturally your cardiac health would do better. You may have decreased risks of heart attacks and strokes.
16. Whey protein helps in Wound healing
Protein helps in the muscle repairing process as known. Hence adding high-quality proteins like whey proteins helps in the speed healing of the wounds.
17. Whey protein helps in nutritional boost
Essential amino acids are very much needed by the body to boost metabolism and increase the vitality of the body.
18. Whey protein reduce the desire for snacking
Since proteins can reduce appetite to a great extent, you would have little to no desire for snacking. If you are looking to reduce your calorie intake from high-calorie snacks, whey proteins are the best choice.
19. Whey Protein improves immune function in HIV patients
Immunity is all about protein since the antibodies which form an important part of the immune system are themselves made of protein. Hence the whey protein in HIV patients can do wonders as these patients usually have weak immune systems!
20. Whey protein reduces symptoms of stress and depression
If sugars are the culprits of depression, proteins are the opposite. Whey proteins can greatly help you in overcoming stress and depression. This is because proteins would have positive effects on the brain and also reduce the inflammation of the brain.
21. Whey protein reduces symptoms of hepatitis
Hepatitis is one of the frightening diseases for many after cancer. The saviour here again can be the whey protein! Whey protein can reduce the probability of hepatitis and improve liver functions.
22. Whey protein very beneficial for women's Hormone Levels
Many remain sceptical about giving whey protein to women as they are believed to cause infertility. But the fact is whey proteins should not be taken by women if they are trying to get pregnant. Or else they can readily consume whey proteins for all the other benefits. Whey proteins usually help women in increasing the metabolism and secretion of female hormones.
23. Whey protein Gets Absorbed Quickly
As we have said before, whey proteins get digested more quickly than any other proteins. So, it gets absorbed quickly and facilitates muscle growth.
24. Whey protein supports the functioning of the liver
The liver is the most important organ in your body as they are concerned with both fat and protein metabolism. Since whey proteins are low in fats, they are the most liver-friendly proteins. They prevent various liver diseases like fatty liver or hepatitis.
25. Whey protein helps hair growth
Whey proteins provide hair with the nutrition they require for hair growth. Thus, whey proteins are highly recommended for those people who are suffering from hair fall or baldness.
26. whey protein has anti-ageing benefits
Whey proteins are rich in antioxidants and hence are always good for maintaining the youthful glow of the skin. You can indeed reverse your age with these whey proteins!
27. Whey protein helps Tightens Skin Elasticity
Consuming the whey proteins helps in increasing the glow, vitality and elasticity of the skin. Thus, they play a vital role in ensuring healthy skin.
28. Whey protein promotes Healthy Nails
Like hair and skin, nails are also made of proteins. So, having whey proteins also ensures that you have very healthy nails.
29. Whey Promotes Healthy Scalp
Whey proteins ensure a healthy scalp by giving all the nutrients required by the scalp. Whey proteins are like fertilizers to the scalp that help in hair follicle formation and interrupted hair growth.
30. Whey Protein Acts as Conditioner
Whey proteins can be readily used as a hair conditioner on your scalp as they can increase the glow and texture of the hair. Other than this, they also supply nutrients needed for hair growth.
31. Whey Protein can be used as Homemade Toner
Nowadays everyone is in search of a good spa to increase the appearance of their face. Let us tell you - there is no better facial cream than whey protein. So, having whey proteins can greatly improve your physical appearance.
32. Whey Protein Restores Skin’s pH Value
Whey proteins restore the skin pH value, which is very important for the skin to reduce rashes and acne. This in turn turns your skin healthy and glowing.
33. Whey Protein is Good for Eyes
Whey proteins are good for improving the vision and the vitality of your eyes. In a world full of people wearing spectacles, you can make a difference by having whey proteins.
34. Whey Protein helps Well-toned Figure
Finally, whey proteins help you tone down and trim up your figure. It helps in attaining difficult weight loss goals.
Also Read: Height Weight Chart - Weight According to Height in Kg for Men and Women
Whey Protein Uses
Whey proteins have immense popularity over the years and they have a wide range of applications now! Some of them are,
They are used in the preservation of agricultural produce in the form of biofilms.
Due to the increased focus on biodegradable food packaging, whey proteins are also seen as a good substitute for plastics.
Due to their anti-diabetic, anti-cancerous, neuroprotective, and anti-microbial properties, they are widely used in medical applications.
Whey proteins are highly popular among bodybuilders who consider whey proteins to provide instant energy for the body.
Whey Protein Side Effects
Too much of anything does no good and the same goes for whey proteins too. The side effects of consuming high amounts of whey protein are specifically high in people who are allergic to milk. Some of the prominent side effects are,
Cramps
Stomach pains
Reduced appetite
Fatigue
Headache
Cause
Acne
Take-home points
Whey proteins are separated from the casein proteins in milk and are known as complete proteins.
Whey proteins are known as complete proteins as they contain all the nine essential amino acids.
There are three types of whey proteins - whey protein concentrate, whey protein isolate and whey protein hydroxylate.
There are various benefits of whey protein which protect everything from skin, nails, hair, muscles, bones, and immune system to the eyes.
When protein, when consumed at high levels can pose various side effects.
References
FAQ on Whey protein
Yes! You can have whey protein every day but you should take care of the calorie intake and your overall nutrient requirements. Having high doses of whey protein alone can have side effects.
Yes! But only if you consume it without any exercise plans. If you have whey protein in high amounts without any exercise routines, it could actually lead to weight gain.
Yes! Having whey protein makes you more elastic and firmer. This gives you a youthful look and amazing skin tone.
Yes! You can have whey protein irrespective of whether you are a male or a female.
Yes! Whey proteins can help in hair growth as the hair itself is a product of protein. Taking protein increases the rate of hair growth and also reduces hair fall.
Whey protein doesn’t cause any permanent infertility but it can certainly reduce infertility. You should not take whey proteins if you are trying to get pregnant.
No! This may increase your calorie intake and cause weight gain. You can take whey protein without a workout if you are not taking any protein-rich foods. But adding high amounts of whey protein while having high calories in your regular meals can make you put on pounds.
Whey proteins are digested faster than milk proteins. That’s why, for a long-term lifestyle, milk proteins are better than whey proteins.
No! Whey proteins are not beneficial for you trying to get pregnant.
Yes! Since proteins are good for the skin, regular consumption of recommended levels can make you look younger.
Yes! Whey proteins can actually help in controlling diabetes and blood glucose levels.
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