Whey protein 1 kg
Whey protein is a mixture of proteins isolated from whey, the liquid material created as a by-product of cheese production. The proteins consist of α-lactalbumin, β-lactoglobulin, serum albumin and immunoglobulins. Whey protein is commonly marketed as a dietary supplement, and various health claims have been attributed to it. A review published in 2010 in the European Food Safety Authority Journal concluded that the provided literature did not adequately support the proposed claims. For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.
10 Evidence-Based Health Benefits of Whey Protein
- Whey is an Excellent Source of High-Quality Protein
Whey protein has a very high nutritional value, and is one of the best dietary sources of high-quality protein. It is highly digestible, and absorbed quickly compared to other proteins.
- Whey Protein Promotes Muscle Growth
Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
- Whey Protein May Lower Blood Pressure
Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
- Whey Protein May Help Treat Type 2 Diabetes
Whey protein is effective at moderating blood sugar levels, especially when taken before or with high-carb meals. It may be particularly useful for people with type 2 diabetes.
- Whey Protein May Help Reduce Inflammation
High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
- Whey Protein May Be Beneficial for Inflammatory Bowel Disease
Whey protein supplements may have beneficial effects on inflammatory bowel disease.
- Whey Protein May Enhance the Body’s Antioxidant Defenses
Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
- Whey Protein May Have Beneficial Effects on Blood Fats
Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
- Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
- Whey Protein Can Help You Lose Weight
Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
Side Effects, Dosage, and How to Use It
25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging.
Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time.
Excessive consumption may also cause digestive problems, such as nausea, pain, bloating, cramping, flatulence, and diarrhea.
However, moderate consumption of whey protein supplements is well tolerated by most people, with a few exceptions.
If you are lactose intolerant, whey protein hydrolysate or isolate may be more suitable than concentrate. If you have ever had liver or kidney problems, then consult with a doctor before taking a protein supplement.
At the end of the day, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well.