Whey protein is a byproduct of cheese making. Recently, it has gained massive popularity in the health and fitness sector.
It is an easily digestible protein source, providing multiple health benefits. So, it has become a staple in many diets and supplement routines.
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Making of whey protein
The quality of Whey protein derived from milk during the cheese-making process is high. It constitutes about –
- 20% – cow milk protein
- 80% – casein protein
Whey protein is separated from the liquid portion of milk and then processed into various forms including –
- Whey protein concentrate
- Whey protein isolate
- Whey protein hydrolysate
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Good reasons to add Whey protein to your diet
Rich Source of Essential Amino Acids
Your body cannot produce nine essential amino acids, which can be obtained from Whey protein. It is a comprehensive source of giving your body all necessary amino acids. The amino acids are responsible for several internal body functions, including –
- Muscle growth
- Immune support
- Hormones and enzymes synthesis
Promotes Muscle Growth and Repair
Whey protein is popular for muscle development and repair. It contains BCAAs [branched-chain amino acids ], such as leucine in high concentration.
BCAAs encourage the synthesis of muscle protein. Consuming whey protein can help promote muscle growth and repair, so it is popular among fitness enthusiasts like athletes and bodybuilders.
Including whey protein in your diet can assist with weight management.
- Promotes feelings of fullness and satiety
- Reduces overall calorie intake
- Boosts metabolism [thermogenic effect of protein digestion]
- Helps in fat loss
- Preserves lean muscle mass during calorie restriction
Immune System Support
Whey protein contains –
These components are capable of strengthening your immune system. With a robust immune system, your body is protected against infections.
Blood Pressure Management
Some studies report that consuming whey protein may lead to a modest reduction in blood pressure, especially in individuals with hypertension.
Type 2 Diabetes Management
Whey protein has the potential to improve insulin sensitivity. It can help to –
- Regulate blood sugar levels
- Reduce post-meal glucose spikes.
Peptides from Whey protein display antioxidant properties, which can potentially help to –
- Protect cells from oxidative stress
- Reduce the risk of developing chronic diseases
How do you include whey protein in your diet?
- Protein Shakes: Create protein shakes blending whey protein with milk, water, or other beverages. Protein shakes are convenient post-workout snacks or meal replacements.
- Smoothies: Start your day with a nutritious and protein-packed smoothie, including whey protein.
- Baking: Include whey protein in homemade protein bars, muffins, or pancakes.
- Snacks: Protein bars or protein-rich yogurt are satisfying and help to increase your protein intake.
From promoting muscle growth and supporting weight management to enhancing the immune system and blood sugar control, the advantages of including whey protein in your diet are ample.
It is a versatile and nutritional source of protein, and you can enjoy many health benefits.
However, consumption of whey protein has to be in moderation. Never use it as a meal replacement.
If you have any medical conditions like allergies or lactose intolerance issues, consult your doctor before adding whey protein supplements into your routine.