There are numerous, benefits of whey protein, including the ability to lose fat, build muscle and boost immunity. Whey protein is highly absorbable and easy to digest.
It is no wonder that it is one of the most sought-after protein supplements available today. Protein powders are essential for rebuilding cells and tissues, maintaining bodily fluid balance, protecting enzyme functions, supporting nerve function, supporting nerve contractions, supporting nerve function, and improving the health of your skin and hair. It is vital to get enough protein into your diet. High-quality protein powders are a great way of getting more protein without adding calories or carbs to your diet.
Because of its muscle-enhancing properties, Whey protein is a popular protein for athletes and bodybuilders. Whey protein not only helps build muscle and improve your body’s overall composition but also speeds up recovery from exercise injuries.
Research published in the Journal of Food Science shows that whey protein is one of highest quality proteins due to its high amino acid content and fast digestibility. It aids your muscles to heal, rebuild, and grow quickly according to studies.
What is Whey Protein?
Two types of protein are found in milk: casein and whey. After cheese manufacturing, after coagulation or curd removal, whey is the transparent liquid portion of milk.
Whey is a complex substance made from protein, lactose and minerals. It can also contain trace amounts of fat. Whey is a superfood for building lean muscle and fat loss thanks to its high-quality protein and bioactive peptides.
There are three types of whey proteins, and they can be distinguished by their processing methods.
- Whey Protein Concentrate: This is the most concentrated form of whey protein and has the lowest levels of cholesterol and fat. It also contains more bioactive compounds, such as lactose. It is minimally processed and retains all the health-promoting nutrients found in whey. Whey protein concentrate may have a better flavor than other types due to its high fat and lactose content.
- Whey Protein Isolate: Whey Protein Isolate is subject to further processing to remove most of its carbohydrates and fats. Isolates can contain up to 90% protein. However, isolates can sometimes be de-natured by manufacturing which makes it more difficult for your digestive system. Denaturation is the process of reducing the effectiveness and breaking down protein structures. Concentrated whey protein isolate has a lower level of lactose than isolated Whey protein.
- Whey Protein Hydrolysate: Larger proteins can be broken down into smaller and more digestible parts by hydrolyzing whey protein isolate. Hydrolysates contain proteins that can be broken down using heat, enzymes, or acids. Hydrolysates can be absorbed faster and increase blood insulin levels. This is a benefit for athletes looking to build lean muscle. Whey hydrolysate, which is less allergenic than whey concentrate or whey isolates, is still the most processed form of whey protein. It also contains denatured proteins.
Whey Protein vs. Casein Protein
Both casein and whey are proteins found in milk. 100 milliliters cow’s milk contains 3.5 grams of protein. Casein makes up 80 percent, while whey makes up 20 percent.
Whey protein has a higher proportion of branched chain amino acids than casein protein. This allows it to increase protein synthesis more quickly than casein. Whey protein is also more easily absorbed than casein protein, according to studies.
The U.S. Department of Agriculture states that a 28g serving of whey protein powder will contain approximately the following:
- 100 calories
- 5 grams carbohydrates
- 20 grams protein
- 1.5 grams of fat
- 1 gram fiber
- 94.7 mgs calcium (9 percent DV).
Whey protein contains high amounts of essential amino acid, including branched chain amino acids. These proteins have high bioactivity, which is what gives whey protein its many benefits.
Cysteine, an amino acid found in whey protein, is abundantly present. It’s extremely beneficial as it increases glutathione levels which is an important antioxidant that can reduce the risk of developing cancer or other diseases due to oxidative stress.
Research has shown that branched chain amino acids in whey are also important in the health benefits of whey. They promote tissue maintenance and prevent muscle loss during exercise.