You’ve probably heard the words Whey Protein but what do you really know about it. If like me, you probably knew loosely there was goodness to be gained from it, but if you are more like JC who know lots more about it, as he uses it from time to time when he has a goal he thinks would benefit by adding this into his daily nutritional intake. So this is a bit of a technical article but if you are looking to perhaps lose weight, build more lean muscle then whey protein could help you.
1. What is Whey protein?
Whey is a liquid that separates from milk during cheese production, the protein part of whey is called whey protein. It is a complete, high quality protein that contains all the essential amino acids. In addition, it is very digestible, absorbed from your gut quickly compared with other types of protein and has superior effects on muscle protein synthesis, recovery, weight management, and more.
2. Whey Protein has a high ratio of EAAs
Amino acids are the building blocks of protein—and thus, delivers nearly all the benefits often attributed to protein. EAAs are especially important, as your body can’t make them on its own, and you must get them from your diet. Therefore, finding a protein source that has a “complete protein profile” with adequate levels of all nine EAAs is going to give you the best health benefits.
3. More Protein in Fewer Calories
One hundred grams of whey protein provides 80-90 grams of protein (depending on the type) and only 82 calories. Whereas the same soy protein has a similar amount of protein (88 grams)—but 321 calories! Beef at 100 grams of lean beef, provides 36 grams of protein and 200 calories.
4. Nutrient Density
It also provides a vast array of bioactive components that have their own unique health benefits. Some of the nutritious and beneficial compounds in whey include:
- Cysteine, an amino acid that can enhance glutathione levels and antioxidant function.
- Lactoferrin, a beneficial protein for the immune system, gut health, and bone health.
- Lactoperoxidase, a protein with anti-microbial benefits.
- Immunoglobulins, immune-building proteins that support overall health, athletic performance, and gut health.
- Growth factors, such as IGF-1, IGF-2, platelet-derived growth factor, fibroblast growth factor, and others that promote muscle growth.
- Prebiotics that can boost gut health and microbial diversity, such as galactooligosaccharides.
5. Highest Amounts of Leucine
Leucine is the most important amino acid when it comes to stimulating muscle growth and repair.
- Increases the rate of muscle protein synthesis, regulates the production of anabolic endocrine hormones, stimulates the release of insulin, which enhances the uptake of other amino acids and suppresses muscle protein breakdown
- Modulates the mTor pathway, the cell survival pathway that monitors the availability of nutrients, cellular energy, and oxygen levels, triggering muscle hypertrophy (an increase and growth of muscle cells)
6. Increases Muscle Protein Synthesis & Lean Muscle Growth
When you exercise, your muscles get damaged temporarily. If you have enough protein onboard, your body will initiate “muscle protein synthesis” to repair and rebuild your muscles—making them stronger, and often times bigger, too.
If you don’t have enough protein, however, your body undergoes “muscle protein breakdown” and you lose muscle mass. So if you want to build muscle, you need protein.
Supplementing with 20 grams of whey protein, when combined with and consumed after resistance training, can improve muscle protein synthesis and lean muscle mass.
7. Enhances Athletic Recovery
Studies show that whey protein is a more effective post-workout recovery. Consuming 25 grams of whey protein after strenuous resistance exercise was shown to improve whole-body net protein balance and overnight performance recovery. A recent meta-analysis also found overall positive effects of whey protein on the recovery of muscle function following resistance exercise.
8. Promotes Satiety and Healthy Weight Management
Whey protein can also be a tool for supporting healthy weight management, specifically in its ability to reduce appetite and improve glucose metabolism. Whey protein has been shown to decrease hunger, the desire to eat, and food consumption in obese adults. After 12 weeks, body fat was significantly reduced compared to controls.
- It has also been shown to significantly moderate blood glucose levels 30 minutes post-consumption.
- When used as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, it has also been shown to improve body composition parameters.
Beware: As with all things too much is not a good thing as it can cause stomach pain, cramps, nausea, headache and fatigue if taken in too large a doses. Also, if you already meet or surpass the daily amount of good protein especially women who don’t require as much you may not benefit so a good point to check with your trusted allied health professional.
Whether by satiating your appetite so you eat less, improving your glucose metabolism so you store less fat, revving up your metabolism with increased lean muscle—or perhaps a combination of all three— whey protein appears to have many beneficial effects on maintaining a healthy weight and body composition.
JC likes Kion Clean Protein and knows that all the ingredients have been researched and of a high quality. They are sourced only from Grass Fed Cows, Non GMO, Antibiotics and Growth Hormone Free, tested for Toxins, Virtually Free of Lactose (so if you have an intolerance), nice tasting though we prefer unflavoured. JC purchases from Kion os you can always get him to add to his order. For more information click here.
If you have any question, please do not hesitate to contact us.