When you hear "whey protein," you often think of the "protein powder" used by body builders and athletes. You are partly right. It can also be a good addition to your diet if it is lacking in quality protein. In short, whey protein is for everyone.
What is whey protein?
Milk contains two types of proteins -- casein (80%) and whey (20%). Casein is the protein that gives milk its white colour and is an important part of cheese-making. Whey is the protein or the clear liquid left behind after extracting casein from milk during the preparation of cheese.
This liquid contains alpha-lactalbumin, beta-lactoglobulin, serum albumin and immunoglobulins. This protein-rich component of milk contains all nine essential amino acids needed for human health.
To prepare whey protein, milk is curdled with enzymes like rennet. The white solid part separates from the clear liquid and is used to make cheese. The clear liquid with the whey is then dehydrated, powdered, processed and sold.
Whey contains very little calcium and almost no lactose, making it safe for people with lactose intolerance to consume. Compared to other types of protein, whey is better for muscle growth. It's also more readily absorbable than plant-based protein supplements.
Whey protein is commonly sold as a supplement for athletes and bodybuilders and is mostly available in a powdered form. Whey supplements are then added to water, yoghurt or milk and then consumed.
It is mainly used to enhance muscle growth. While it doesn't boost athletic performance, it can help the body recover lost protein after heavy physical exertion during workout.
Health benefits of whey protein
100 grams of whey protein contains the following nutrients:
| Nutrients | Measure (Daily Value) |
| Calorie | 27 |
| Total fat | 0.4 gm (0%) |
| Saturated fat | 0.2 gm (1%) |
| Cholesterol | 2 mg (0%) |
| Sodium | 54 mg (2%) |
| Potassium | 161 mg (4%) |
| Total carbohydrates | 5 gm (1%) |
| Dietary fibre | 0 gm (0%) |
| Sugar | 5 gm |
| Protein | 0.9 gm (1%) |
| Vitamin C | 0% |
| Calcium | 4% |
| Iron | 0% |
| Vitamin B6 | 0% |
| Cobalamin | 5% |
| Magnesium | 2% |
Health benefits of whey protein
Whey protein is a great way to supplement your diet if it is lacking in protein. This type of protein is more readily absorbed than plant-based proteins from lentils and legumes.
Whey protein powders available in the market can sometimes be fortified with micronutrients and minerals like calcium for an added edge. It can also contain some carbs in the form of sweeteners
If your diet lacks protein, supplementing with whey protein can help greatly. Following are some of the health benefits of whey protein:
- Helps muscle growth
- Provides all the essential amino acids
- Can promote weight loss
- Could speed up wound healing
- Can lower cholesterol
- Could reduce cancer risk
- Keeps you full
- Can improve immune response
- Good for asthma
- May reduce blood pressure and cardiovascular risk
Helps weight loss: It's a low fat, high protein food, making it ideal for weight loss. Control studies show that people who consumed whey proteins were able to lose more body fat and retain their muscle mass.
May benefit cardiovascular health: Whey proteins may help in reduce the risk of cardiovascular diseases. It could reduce cholesterol, aid weight loss and lower blood pressure, thereby benefiting heart health.
References:
1. West, D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. R. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. https://doi.org/10.3390/nu9070735
2. Lam, F. C., Bukhsh, A., Rehman, H., Waqas, M. K., Shahid, N., Khaliel, A. M., Elhanish, A., Karoud, M., Telb, A., & Khan, T. M. (2019). Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis. Frontiers in pharmacology, 10, 317. https://doi.org/10.3389/fphar.2019.00317
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