Benefits of Whey Protein

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Whey protein is one of the most used food supplements by those who usually practice a sport. This substance is composed of 20% of the proteins that milk has and is obtained during the elaboration of cheese, being the result of separating it from another protein called casein, which constitutes 80% of the remaining proteins of milk.

Benefits of Whey Protein

Thanks to this separation process, we obtain this compound from milk, which contains an excellent nutritional composition usually formed by vitamins, proteins and minerals. If you are thinking of including this supplement in your diet, in this article we explain the benefits of whey protein.

Nutritional composition of whey protein

This substance extracted from dairy, also known as whey protein, is composed of the following nutrients:

  • This supplement is rich in 8 main proteins, such as beta-lactoglobulin, alpha-lactalbumin, immunoglobulin, glycomacropeptide, bovine albumin serum, lactoferrin, lactoperoxidase and lysozyme.
  • This protein is composed of all essential amino acids and is especially rich in branched-chain amino acids such as leucine and cysteine.
  • It also stands out for its great contribution in vitamins such as those of group B (B1, B6 and B12), C, D and E.
  • Finally, it has a high content of minerals, as in the following: phosphorus, calcium, potassium, sodium, magnesium and manganese.

Types of whey protein

If you are thinking of consuming whey protein, you should know that in any store specializing in supplements, you will find three types of this substance according to the way in which they have been processed:

  • Concentrated protein: it is the most used option, since it has a greater contribution in bioactive compounds and includes a small content of lactose and fat. In addition, its taste is more pleasant than that of the other options.
  • Protein isolate: this option contains a much smaller contribution both in bioactive compounds and in lactose and fat.
  • Hydrolyzed protein: this option stands out for its easy absorption thanks to the hydrolysis process. This procedure can cause an increase in insulin levels ranging from 23% to 43%.

7 Benefits of Taking Whey Protein

Thanks to the richness of its nutritional composition, we can obtain the following benefits from taking whey protein:

  • Increases our muscle mass: since it is an excellent source of protein and amino acids, it is advisable to take it especially before and after sports practice. You may be interested in reading about Shakes to increase muscle mass.
  • Reduces high blood pressure: and also prevents cardiovascular disease. This is due to its peptide content called angiotensin-converting enzyme inhibitors.
  • Regulates insulin and blood sugar levels: Due to some of its properties, it can also be a good supplement for those with type II diabetes.
  • Prevents cellular inflammations: as well as some cardiovascular diseases such as rheumatoid arthritis, since whey has excellent anti-inflammatory properties.
  • Strengthens the immune system: because it has a good contribution in immunoglobulin, an amino acid with antioxidant properties that protects our body from free radicals and oxidative stress. Here you can read about How to strengthen the immune system naturally.
  • It helps to lose weight: its richness in protein also gives it satiating properties, making it an ideal supplement to reduce our appetite and, consequently, lose weight.
  • Accelerates our metabolism: this supplement is also useful due to its excellent fat-burning properties, which help to accelerate our metabolism and, therefore, to lose a higher level of fat.

Recommended daily dose of whey protein

Like any other dietary supplement, whey protein should not be taken in excess, as it could cause nausea, diarrhea, stomach pain, and cramps. Although the packaging of the supplement will indicate the right amount to take it, generally the most recommended dose of this protein is 1 or 2 tablespoons of between 25 and 50 grams a day, always after physical exercise.

We must also bear in mind that if we already ingest a high amount of protein, this substance can become ineffective.

Possible Side Effects of Whey Protein

In general, there are not many contraindications in taking this protein. However, its use should be avoided in the following cases:

  • People with intolerance and allergic to lactose: in these cases, the consumption of this protein should be avoided, especially if it is of a concentrated type, since it is the format that contains a higher content of this sugar.
  • People with kidney problems or liver disorders: Before ingesting this supplement, you should consult your doctor for advice and assign you the most appropriate dose.

Now that you know the benefits of taking whey protein, you may be interested in this other article about Benefits of drinking water with baking soda.

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