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What is Whey Protein? Benefits, dosage, effects on body

Whey protein is a combination of proteins separated from Whey, a liquid component of milk that separates during cheese production.

Mainly Milk contains 2 types of proteins : casein (80%) and Whey (20%).

After being separated during the cheese production, Whey goes through various stages of processing to become what people perceive as Whey protein – a powder that is added to the shake, in food and in protein bars.

Whey do not taste good on their own, which is why flavor is added later.

Bodybuilders and weight trainers commonly use protein, to supplement their regular diets for the following two reasons

  • It promotes lean muscle mass growth
  • It helps with muscle protein synthesis

Types of Whey Protein

There are several popular types of Whey protein. Their main difference is in the way they are processed.

  • Concentrate Protein: About 70-80%; it contains lactose (milk sugar) and fat.
  • Whey Isolate: 90% or more; contains less carbs and fat and more protein content than concentrate protein.
  • Hydrolyzed: This type is pre-digested for immediate absorption. It may cause higher spike in insulin levels than isolate protein.

Benefits

Promotes muscle growth

It can increases muscle and strength by releasing anabolic hormones such as insulin, which is responsible for our muscle growth. The leucine content of the substance stimulates muscle protein synthesis in our body. Unlike other protein sources, whey promotes rapid muscle growth.

Lowers Blood Pressure

Whey protein powder, when consumed by individuals with high blood pressure, proves to be effective in lowering blood pressure. Several studies have linked consumption of dairy products with low blood pressure

May help reduce inflammation

Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but in some circumstances it can become chronic. Protein powder helps you to recover faster.

Exercise recovery

Protein powder intake has been proven to improve your athletic abilities. It increases your running speed and helps you recover better from your workouts.

Help reduce appetite

Whey has an incredible effect on satiety. Protein is the highest of every macronutrient when it comes to satiety. This increases energy expenditure, balancing the number of calories you consume.

Can help you lose weight

If you consume whey with weight lifting, you can reduce about 8 pounds of your weight by increasing lean muscle at the same time. In addition to boosting your metabolism, it also reduces your appetite and preserves lean muscle.

Whey protein is very safe. A commonly recommended dose is 1–2 scoops (25–50 grams) per day but you must always follow the serving instructions mentioned on pack

People with kidney or liver issues may avoid whey protein or should consult with a doctor before taking it.

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