Aug 03

The Benefits Of Taking Protein Powder

Whey protein powder is popular with athletes and bodybuilders who use it to boost muscle growth, but it is suitable for anyone who wants to add more protein in their diet. Whey is a milk protein and a high-quality source of all the essential amino acids. Natural whey protein powder is also easy to digest and it is suitable for vegetarians.

What is Whey and Is It Healthy?

Milk is made of casein and whey, two proteins. When cheese is made from milk, whey is separated from casein in the process. Whey is suitable for vegetarians who eat dairy, although it is not a vegan protein. Vegans who take supplements generally choose soy powder instead of whey.
Whey protein contains immunoglobins, beta-lactoglobulin, bovine serum albumin and alpha lactalbumin. It is a complete protein source that contains all the essential amino acids. Amino acids are the building blocks of protein, and although the body produces some amino acids, there are nine that it cannot produce and that you must get from food sources. Whey protein contains all the nine essential amino acids and gives you a high-quality protein in a nutritious form.

There are three different types of whey protein powder: concentrate, isolate and hydrolysate

Concentrated (WPC) is the most commonly used type of whey powder. It is also the most affordable and it is widely available. Whey protein concentrate is low in fat and low in carbohydrates. The more concentrated the WPC is, the more protein it contains, and protein contents can vary from 30 % at the lowest end to 90% at the highest.
Whey protein isolate, or WPI, is processed more than WPC and all the lactose and fat is removed. It generally contains at least 90 % protein. The third type, WPH or whey protein hydrolysate, requires less digestion than WPC and WPI. It is “predigested” and easier on the digestive system than the other two types.

The Health Benefits of Whey Protein

Whey is considered to be a better protein powder for muscle growth than some others, such as soy protein. Whey is especially rich in leucine, a type of amino acid that promotes muscle growth. Leucine is one reason why natural whey protein powder is great for preventing muscle loss that is caused by the normal aging process. Everyone loses muscle tissue due to aging, and one way to slow down muscle loss is to combine strength training with quality protein supplements or a diet that is rich in protein.
More research is needed into the many benefits of whey protein supplements, but studies suggest that whey can lower cholesterol and blood pressure. In one study men and women who took whey supplements noticed a decrease in LDL cholesterol and in total cholesterol levels. There has also been research into its possible anti-cancer properties as well as its beneficial effects in the immune system.
Whey protein powder can also help with weight loss. Since it helps to boost muscle growth and to lose body fat at the same time, it is ideal if you want to grow muscle mass and get rid of body fat.

Are There Any Side Effects?

High doses of whey protein could cause headaches, stomach cramps, and nausea, but in moderate doses, there are usually no side effects to taking whey supplements. Some people with milk allergy might be allergic to whey too, although whey protein is low in lactose and this makes it easier to digest for those who are sensitive to lactose. If you are allergic to milk, it is important to start with small doses of whey supplements to check if they are suitable for you.

Is It Necessary to Take Protein Supplements?

An average adult needs 0.8 grams of protein for each kilogram of body weight every day. Those who are physically active need 1.1 to 1.4 grams for each kilogram of body weight and competing athletes or bodybuilders who want to build muscle mass need even more: 1.5 to up to 2 grams of protein daily for each kg of body weight.
Protein powders are convenience sources of high-quality protein for athletes or anyone who needs additional protein in their daily diet. People who eat meat and dairy products can get the necessary daily protein requirements from their diet, especially if the diet is rich in lean meats, eggs, and seafood, but many athletes and bodybuilders use supplements to improve muscle growth. Vegans who are not able to get protein from meat or dairy sources can benefit from vegan protein supplements such as soy proteins.