whey 101

Whey 101: Background, Types, Benefits, & More

whey 101

Gym-goers are no strangers to whey. It has become a staple for most bodybuilders and casual gym goers.

Whey comes in different forms and flavors. It provides protein and aids in muscle growth. But there is still more to it than being just a delicious post-workout shake.

We break down what whey is in this article. We will also discuss the sources of whey. In addition, you will know its benefits and risks of taking it in the daily. Many people find whey beneficial. Although we must remember that we all have different body types and reactions to certain ingredients. It is still best to understand what you’re taking in and what it would do to your system.

Whey 101: Background

Technically, whey doesn’t really look like the powder that you are used to seeing. Whey is actually a byproduct from milk. Whey is the product after you curdle or strain the milk. The production of cheese or casein is often the most common source of whey. The different commercial product also contains whey as one of its ingredients. The refined version is whey protein which is what you might be more familiar with.

Creating a whey protein focuses more on collecting the protein available on the raw product. It is further processed to become dry powders. Different variables played on how fast or how long can the body absorb it.

Whey 101: 3 Types

There are primarily 3 different types of whey protein. These are concentrate, isolate, and hydrolysate. Each of these types has different processes. In addition, the body absorbs each type differently.  Here’s a closer look at what these are. Let’s also see which one would be best for you.

Whey Protein Concentrate

Whey protein concentrate usually contains low levels of fat and carbohydrates. It is the most available whey protein available in stores. The amount of protein can vary from 30% to 90%, depending on its concentration.

Whey Protein Isolate

Whey protein isolate is the purest form of whey. They then remove all fat and fructose content. This type of protein is around 90% protein. More importantly, it contains very little lactose, therefore, it’s a great supplement for lactose intolerant individuals.

Whey Protein Hydrolysate

Whey Protein Hydrolysate is considered to be “predigested”. This is because this type of protein is already broken down. It is easily digestible as it goes through partial hydrolysis. This process also reduces risks for potential allergic reactions. The use of whey protein hydrolysate is not only limited to supplements. Medical protein supplements, infant formulas, and sports nutrition products are also some of its uses.

Whey 101: Its Benefits

Whey 101: Background, Types, Benefits, & More

Most people only see whey as a supplement for muscle growth. However, there is more to it than the usual provision of protein. Whey offers multiple benefits. It helps you reach your maximum potential when paired with the right diet and frequent exercise.

Helps in Weight Loss

You can use whey protein as a substitute for meal or snack. You can even use it as an aid to suppress your cravings. It contains vitamins and nutrients that can easily make you feel full longer. As a result, you don’t overindulge and eat too much.

In addition, whey protein helps in boosting your metabolism. It can also stimulate an appetite-suppressing effect. Moreover, it is also an instrument in better-increasing fat loss and preserving lean muscles better.

It can optimize your result especially if you pair it with frequent workouts and a good diet.

Aids in muscle recovery

Whey protein can help you repair and rebuild muscles whether you just finished an intense workout or you just went out for a light jog.

This gives you the chance to make the most out of your workout. It also helps enhance lean body mass and prevent muscle loss due to strenuous workouts. Furthermore, it also improves muscle strength and endurance.

Lowers Cholesterol

Many people believe that whey protein can help lower “bad” cholesterol level. Studies are still underway though to make such claims. According to one study conducted with overweight subjects, consuming protein results in a significant change in LDL cholesterol. It still needs further verification, but there are numerous studies underway to further explore this claim.

Overall wellness

More than anything, whey helps its consumers in their overall wellness. It does not just help you achieve more favorable body weight. It also improves your muscle strength and endurance. Let us not forget that it also promotes a stronger immune system. Moreover, also helps in detoxifying your body. Lastly, it even has the potential to help you prevent different diseases.

Whey has essential amino acids that contribute to better health. While researchers are still developing scientific studies, the benefits of ingesting whey has proven to make good changes when paired with eating properly and exercising.

Whey 101: Possible Side Effects

Whey protein is mostly safe to consume. However, there are still a few side effects that may occur while taking this supplement. Cramps, bloating, headache and fatigue may be a few side effects especially when you’re just starting to take whey. You can also experience some issues if you are lactose intolerant. This is because dairy is one of the sources of whey.

Conclusion

Overall, whey would be a great supplement when you are working on your overall wellness. Whether you are trying to work on losing weight or just want to gain more muscles, whey protein would be of great aid to help you reach your goals. Whey is truly a favorable option for everyone especially when paired with the right diet and continuous exercise.

REFERENCES

Frestedt, J. L., et.al.. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: A randomized human clinical study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/

Gustin, A. (2019). 12 Research-Backed Benefits Of Whey Protein Powder. Retrieved from https://perfectketo.com/benefits-of-whey-protein/

How Protein Shakes Help You Lose Weight and Belly Fat. (n.d.). Retrieved from https://www.healthline.com/nutrition/protein-shakes-weight-loss

How to use Whey Protein for Weight Loss | TRUE Weight Loss Protein. (2018). Retrieved from https://www.trueprotein.com.au/blog/guide-to-using-whey-protein-for-weight-loss

Nordqvist, J. (2017). Whey protein: Health benefits, side effects, and dangers. Retrieved from https://www.medicalnewstoday.com/articles/263371.php

Pal, S., & Ellis, V. (2010). The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19893505

Whey Protein 101: The Ultimate Beginner’s Guide. (n.d.). Retrieved from https://www.healthline.com/nutrition/whey-protein-101

Whey Protein Types. (n.d.). Retrieved from http://wheyproteininstitute.org/facts/wheyproteintypes