Whey Protein – Benefits & Side Effects
Whey protein has seen a number of phases over the years. From being used only by bodybuilders to now being in use by casual exercisers and athletes at all levels. Before heading towards the benefits and side effects of whey protein, let’s gather more information about whey protein.
What is Whey Protein?
Whey protein is a nutrient rich dairy based protein, which is found in the manufacturing of cheese. It is a liquid byproduct that comes to the top during the curdling process. Whey protein has easily become a key supplement for anyone who is looking to support a healthy and balanced lifestyle.
Where does it come from?
Whey basically refers to milk serum and is a derivative of animal milk. Milk protein comes with 20% whey and 80% casein loaded in it. It is a complete source of protein and also has all the essential amino acids required for human body. One can easily identify a rich quality Whey Protein Supplement as it mixes well with water. Whey can be found easily in food sources like cheese, milk, cream, yogurt, and even bread and cookies, which suggests that whey is not a supplement but a natural source of protein that is easily available in food products.
Types of Whey Protein
Whey contains protein, fats and carbohydrates (in a diminutive amount), minerals and lactose. There are different filtration methods to extract whey, which is a bi-product of cheese. The filtration methods such as micro-filtration and ion exchange usually produces three kinds of whey protein:
- Whey Protein Concentrate
Whey Protein Concentrate (WPC) refers to any protein, which is less than 90% protein by weight and produced via ultra filtration. Even a supplement containing 20% protein will also be defined as Whey Protein Concentrate.
- Whey Protein Isolate
Whey Protein Isolate is the purest form of protein, which goes through a complex filtration process that helps to eliminate all the minute lactose and fats present in it. The aim is to get a protein, which is 90% or higher in protein. Techniques like ion exchange are used to get the purest form of protein powder. All the lactose intolerant people can even consume this as it is the purest form of protein available. But, it surely lacks the taste due to lack of carbohydrates and fats and is often expensive.
- Whey Protein Hydrolysate
Whey Protein Hydrolysate is a blend of whey protein concentrate and whey protein isolate, which is produced by enzymatic hydrolysis or “pre-digestion” that is separating enzymes to boost digestion.
Benefits of Whey Protein Powder
The people who can benefits from whey protein supplements are gym goers and athletes who are looking to build more muscle mass and accelerate the recovery process to improve the overall physique. But, it doesn’t mean that it can only be used by gym goers. Whey can also be used by other people who wants to stay fit and vegetarians looking to increase the overall protein supplement intake. Below are some of the whey protein benefits tucked in your tub of whey.
- Increase size and strength
Whey protein supplements can help you to have greater increase in fat-free mass and muscle strength. It can provide greater and rapid results when consumed with a hard exercising routine.
- Weight Management
A rich in protein and reduced calorie diet including whey protein may help in weight management by helping you lose more fat and maintain more lean muscle. Whey protein powder can help to feel full longer than carbohydrates or fats, while burning calories at the same time.
Including whey protein in your diet can help in the promotion of strong immunity and protect you from health problems. Whey protein is a high source of rich-quality protein with all the essential amino acids required for good health.
- Exercise Recovery
Consuming whey protein and performing resistance exercise regularly can aid build more lean muscle than resistance training alone. Consuming whey protein after exercise helps to build and repair muscle.
Side Effects of Whey Protein
Although whey protein is considered a supplement that is safe, but it is best not to go overboard with it. Whey protein side effects include bloating, increase bowel movements and allergies. Some people who are allergic to milk may be specifically allergic to whey. Before consuming, do yourself checked for allergies and make sure you are lactose intolerant (if you are then consume Whey Isolate).