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10 Evidence-Based Health Benefits of Whey Protein

By Dr. Atli Arnarson
Reviewed on June 12, 2017 196,031 views
Fit Woman Holding Protein Jar and ShakeWhey protein is among the best studied supplements in the world, and for good reason.

It has a very high nutritional value, and scientific studies have revealed numerous health benefits.

Here are 10 health benefits of whey protein that are supported by human studies.

1. Whey is an Excellent Source of High-Quality Protein

Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

It is a complete, high-quality protein, containing all of the essential amino acids.

In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein (1).

These qualities make it one of the best dietary sources of protein available.

This is what whey protein powder generally looks like:

Hand Holding Scoop of Protein Powder

There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

Concentrate is the most common type, and is also the cheapest.

As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.

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Bottom Line: 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.
2. Whey Protein Promotes Muscle Growth

Whey Protein and Dumbbells

Muscle mass naturally declines with age.

This usually leads to fat gain and raises the risk of many chronic diseases.

However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.

Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy (2).

Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.

Leucine is the most growth-promoting (anabolic) of the amino acids (3).

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body (2).

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy (4, 5, 6).

However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.

Bottom Line: Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
3. Whey Protein May Lower Blood Pressure

Heart and Blood Pressure Measurement

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption of dairy products with reduced blood pressure (7, 8, 9, 10).

This effect has been attributed to a family of bioactive peptides in dairy, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors) (11, 12, 13).

In whey proteins, the ACE-inhibitors are called lactokinins (14). Several animal studies have demonstrated their beneficial effects on blood pressure (15, 16).

A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects (17).

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with (18).

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink (19).

Bottom Line: Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
4. Whey Protein May Help Treat Type 2 Diabetes

Man Drinking a Protein Shake

Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.

Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.

Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects (17, 20, 21, 22).

When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand (23, 24).

These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea (25).

As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.

Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics (20).

Bottom Line: 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.
5. Whey Protein May Help Reduce Inflammation

Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.

Athletic Woman Holding a Container With Protein

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.

A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body (26).

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Bottom Line: High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease

Protein Powder and Shaker

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.

It is a collective term for Crohn’s disease and ulcerative colitis.

In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease (27, 28).

However, the available evidence is weak and further studies are needed before any strong claims can be made.

Bottom Line: Whey protein supplements may have beneficial effects on inflammatory bowel disease.
7. Whey Protein May Enhance the Body’s Antioxidant Defenses

Three Jars of Whey Protein

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.

One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body.

In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.

For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses (3, 29).

A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione (30, 31, 32, 33).

Bottom Line: Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
8. Whey Protein May Have Beneficial Effects on Blood Fats

Protein Powder, Scoop and Shaker

High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.

In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the “bad”) cholesterol (17).

Other studies did not find similar effects on blood cholesterol (18, 34), but the lack of effect might be due to differences in study design.

Further studies are needed before any conclusions can be made.

Bottom Line: Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
9. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger

Brunette Holding a Protein Shake and Smiling

Satiety is a term used to describe the feeling of fullness we experience after eating a meal.

It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat.

Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition.

Protein is by far the most filling of the three macronutrients (35).

However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy (36, 37).

These properties make it particularly useful for those who need to eat fewer calories and lose weight.

Bottom Line: 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.
10. Whey Protein Can Help You Lose Weight

Increased consumption of protein is a well-known weight loss strategy (38, 39, 40).

Woman on Yoga Mat Drinking Protein Shake

Eating more protein may promote fat loss by:

Suppressing appetite, leading to reduced calorie intake (35).
Boosting metabolism, helping you burn more calories (41, 42).
Helping to maintain muscle mass when losing weight (43).
Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types (17, 36, 37, 44, 45).

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Bottom Line: 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

Fit Brunette Holding a Jar of Protein

Whey protein is very easy to incorporate into the diet.

It is sold as a powder that can be added to smoothies, yogurts, or simply mixed with water or milk.

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 h
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26/07/2017

Excellent products with excellent result.For trainers ..

14/06/2017

Move over chicken, broccoli, and steak. Here are the 9 top bodybuilding foods flying under the radar. Make them a part of your high-performance diet!

When it comes to eating for bodybuilding and strength, most of us know there are a handful of staple foods that meet the stringent nutritional requirements and provide an anabolic stimulus. However, there are many other lesser-known and "underrated" foods that do just as good a job.

Do yourself a favor and try these foods! Add them to your weekly nutrition to support your growth, strength and recovery.

1 OYSTERS
Oysters contain zinc, which plays a big role in hormone production, a fact that's relevant to anyone who lifts.

A 2011 study published in "Biological Trace Element Research" reported that giving trained athletes a zinc supplement for four weeks (30 mg/day) prior to exhaustive exercise resulted in higher post-workout testosterone than the placebo1,2.

The authors also stated that zinc increases the conversion rate of androstenedione to testosterone, and when combined with training, enhanced testosterone production.

Other foods high in zinc include chicken liver and pumpkin seeds.

2 GREEK YOGURT
Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt, yielding a higher concentration of protein. The straining process used to create Greek yogurt results in a higher concentration of casein, a "slow-digesting" protein; it slowly releases amino acids into the bloodstream.

A 2012 study published in "Medicine and Science in Sports & Exercise" showed that consuming casein before sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22 percent increase in protein synthesis.

Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts. However, always strive for the plain version to reduce the effects of added sugar.

3 STEAK (AND OTHER FOODS WITH SATURATED FATS)
Many bodybuilders can benefit from saturated fats (steak and eggs, full-fat dairy, or poultry). A study published in the "American Journal of Clinical Nutrition" randomly assigned 45 men to either a high-fat/low-fiber or a low-fat/high-fiber diet. The subjects followed each diet for 10 weeks. For each group, the high-fat/low-fiber periods yielded 13 percent higher levels of total serum testosterone compared to the low-fat/high-fiber diet period.

MANY BODYBUILDERS CAN BENEFIT FROM SATURATED FATS (STEAK AND EGGS, FULL-FAT DAIRY, OR POULTRY).
Another study from the "International Journal of Sports Medicine" enrolled eight strength athletes and 10 active non-athletes. After comparing the subjects' dietary analyses and blood tests, it was shown that only the strength-training athletes had significant correlations between fat intake and testosterone levels.

What does this mean? It signifies that if you train with weights—particularly heavy weights—and eat a diet higher in fat, you'll obtain a higher increase in test levels compared to a normal "active" lifestyle and a higher fat diet. Keep saturated fats to no more than 15 percent of your total daily calories, however.

For health reasons, avoid trans fats altogether.

4 OATMEAL (AND OTHER HIGH-FIBER FOODS)
Underrated and undervalued, fiber holds considerable water and provides "bulk" to food residues in the GI track. Among other benefits, fiber exerts a "scraping" action on the cells of the gut wall. Fiber can also dilute harmful chemicals or bind with them to inhibit their activity. It also hastens the speed of unwanted food residues through the digestive track.

The best example of a fiber food is oatmeal. One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. Many people, even strength athletes, are deficient in fiber.

Adult men should consume about 40 grams of fiber daily; women should aim for 25 grams. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber.

Since fiber is digested slowly, you should avoid eating a large amount of fiber before your training session. Likewise it may be detrimental to eat a high-fiber meal immediately after training, since the two hours post-exercise are the most critical time to have nutrients quickly available to begin the repair and regeneration process.

It's best to eat high-fiber foods for other meals throughout the day. These include whole grains and whole-grain products, fruits, vegetables, seeds, nuts, beans, and legumes.

Also, don't forget about soluble-fiber-rich foods such apples, citrus fruits, carrots, beans, peas, and oats.

5 GRAPEFRUIT
Grapefruit contains ample vitamin C to facilitate adequate function of your metabolic system. Research has demonstrated that vitamin C has some fat-burning capabilities, and half a grapefruit contains approximately 40 mg of vitamin C.

Studies have also noted that chemicals in grapefruit may reduce levels of insulin, helping to regulate fat metabolism. When insulin is steady, the body processes energy more efficiently.

STUDIES HAVE ALSO NOTED THAT CHEMICALS IN GRAPEFRUIT MAY REDUCE LEVELS OF INSULIN, HELPING TO REGULATE FAT METABOLISM.
In a 12-week study conducted at The Scripps Research Institute (La Jolla, Calif.), researchers discovered that subjects who consumed a half grapefruit before each meal, three times per day, lost an average of 3.5 pounds, while subjects who consumed the same meals without grapefruit lost only 0.5 pounds.

6 BEETS/BEETROOT
The value behind beets and beetroot juice lies in their ability to increase the body's production of nitric oxide (NO), a gas which causes blood vessels to dilate to accommodate greater blood flow.

Improved blood flow leads to greater oxygen and nutrient delivery to muscles and other surrounding tissues. This improvement likely aids in improved athletic performance and recovery—which is essential for mass building.

A study published in the "Journal of the Academy of Nutrition and Dietetics" found that eating two medium-sized beets an hour and 15 minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen subjects' bodies needed to complete a workout.

7 GRASS-FED BEEF AND BUTTER
Grass-fed beef and butter are by far superior to regular beef and butter, mainly because of the higher nutrient content like CLA.

Depending on the breed of cow, grass-fed beef contains 2-5 times more omega-3s than grain-fed beef.

In addition, research shows that grass-fed beef consistently contains a higher proportion of stearic acid, which doesn't raise blood cholesterol levels.

8 BANANAS
Bananas contain the enzyme bromelain, which some studies have found boosts a man's libido. They are also rich in B vitamins such as riboflavin. Bromelain is also abundant in pineapples, which have been used for centuries in Central and South America to treat indigestion and reduce inflammation.

9 GRAPES
The skins of red grapes contain resveratrol, an organic chemical which contains polyphenols. Similar to many fruits and vegetables, these polyphenols act as antioxidants in the body and can help scavenge free radicals. These unstable molecules have damaging effects throughout the body and to many bodily systems.

Resveratrol has important regulatory function in grapes; it helps protect them from invasion by bacteria and fungi.

Resveratrol is commonly found in red wine—the skin is taken off earlier in the fermentation process of white wines, so they have less resveratrol—and also and can be purchased as supplements.

The resveratrol in grapes is also a proven aromatase inhibitor. Aromatase is an enzyme which converts testosterone and other androgens into estrogen.

Inhibiting its action is an important factor for people wanting to reduce estrogen in favor of maintaining and increasing lean mass, helping to promote testosterone.

Of note: The concentration of resveratrol is much higher in the skin of red grapes compared to red wine. Bottom line: Eat the fruit and steer clear of the drink.

14/06/2017

14/06/2017

14/06/2017

Looking for Distributor in Satara ,Sangli, Kolhapur area .Contact Ganesh Bojji 9067043066

14/06/2017

Looking for Distributor in Satara,Sangli,Kolhapur area on monopoly basis.Contact :9067043066 .Ganesh Bojji

29/03/2017