10 Based on the evidence of whey protein Health Services

Whey protein is one of the most studied dietary supplement in the world, and for good reason.

It has a high nutritional value, and scientific studies have shown many health benefits.

Here are 10 health benefits of whey protein, which are supported by studies in humans.

1. Whey is an excellent source of high quality protein

Whey protein the whey protein fraction is a liquid, which separates from milk ^[1] in the production of cheese.

It is a complete high-quality protein contains all essential amino acids.

It is also very easy to digest, quickly through the colon compared to other types of proteins (absorbed 1 ).

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

This powder is whey protein is usually as follows:

There are three main types of powdered whey protein ^[2] , (WPC) to concentrate, isolate (WPI) hydrolyzate (WPH).

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

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

Conclusion: Whey protein has a high nutritional value and is one of the best food sources of high quality protein. It is very easy to digest and quick compared to other proteins absorbed.

2. Whey Protein promotes muscle growth

Muscle mass naturally decreases with age.

This often leads to an accumulation of fat ^[3] and increases the risk of many chronic diseases.

This may, however, detrimental change in body composition partially slowed, stopped or reversed with a combination of strength training and proper nutrition.

Strength training, along with the consumption of foods rich in protein ^[4] has or protein supplements to be an effective prevention strategy to be ( 2 ).

Particularly effective are sources of high quality protein, such as whey, rich in branched chain amino acid called leucine ^[5] .

Leucine is the promotion of growth (anabolic) amino acid ( 3 ).

Therefore, the whey protein is effectively prevented from muscle wasting age, and to a better strength and better appearance of the body ( 2 ).

For the growth of the muscles, it has been found that whey protein slightly higher compared to other types of proteins, such as casein or soy ( 4 , 5 , 6 ).

, Unless, however, your diet lacks protein and supplements probably will not make a big difference.

Conclusion: Whey Protein is ideal for muscle growth and maintenance, when combined with weight training.

3. Pressure whey protein can lower blood

Abnormally high blood pressure (hypertension) is a major risk factor for heart disease.

Numerous studies have linked consumption of milk products ^[6] with a reduction in blood pressure ( 7 , 8 , 9 , 10 ).

This effect of a family of bioactive peptides has been attributed in dairy products, called "angiotensin converting enzyme" (ACE) inhibitors ( 11 , 12 , 13 ).

Lactokinins In Whey Protein are the ACE inhibitors are known ( 14 ). Several animal studies have shown a beneficial effect on blood pressure (shown 15 , 16 ).

A limited number of human studies have examined the effects of whey protein in the blood pressure, and many experts check the evidence conclusive.

A study in obese people have shown that supplementation with whey protein, 54 g / day for 12 weeks, a reduction in systolic blood pressure by 4%. Other milk protein (casein) had similar effects ( 17 ).

This is confirmed by another study, a significant impact when participants were whey protein concentrate (22 g / day) found support given for 6 weeks.

However, the blood pressure decreased only in those who had high blood pressure or slightly elevated, to get started ( 18 ).

No significant effect on blood pressure is detected in a study with much lower whey protein (less than 3.25 g / d) mixing in a milk drink (is 19 ).

Conclusion: The whey protein can lower blood pressure in people with high blood pressure. This is called lactokinins to bioactive peptides.

4. whey protein may treat type 2 diabetes

Type 2 diabetes is a chronic disease, the. By hyperglycemia and impaired insulin function

Insulin is a hormone that is supposed to stimulate the absorption of blood sugar into the cells, as part of the healthy maintenance.

Whey protein proved to be to be effective in moderate blood sugar levels, which both insulin levels and sensitivity to their effects ( 17 , 20 , 21 , 22 ).

Compared with other sources of protein such as eggs ^[7] , or white fish ^[8] , whey protein is to the upper part (have 23 , 24 ).

These properties of the whey protein can even be comparable to diabetes, for example, drugs sulfonylureas ^[9] ( 25 ).

Accordingly, the whey protein can be effectively used as an additional treatment for type 2 diabetes.

It takes a supplement of whey protein before or with a meal rich in carbohydrates has been shown that moderate blood glucose levels in healthy individuals and type 2 diabetes ( 20 ).

Conclusion: Whey Protein, especially if taken before or during a meal rich in carbohydrates effective in moderating blood sugar levels. It may be particularly helpful for people with type 2 diabetes.

5. whey protein may help reduce inflammation

The inflammation is damaging part of the body's response. Short-term inflammation is beneficial, but in some cases it may become chronic.

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

An extensive literature review found that high doses of supplements whey protein significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body ( 26 ).
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Conclusion: High doses of whey protein has been shown that the blood levels of C-reactive protein to reduce, indicating that this is to reduce inflammation.

6. whey protein may be beneficial in inflammatory bowel disease

Inflammatory bowel disease is a disease of chronic inflammation of the mucosa of the digestive system.

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

In rodents and humans, addition of whey protein has been found that beneficial effects on inflammatory bowel diseases (have 27 , 28 ).

However, the available data is weak and more studies are needed before strong claims can be made.

Conclusion: supplements whey protein may have positive effects on the inflammatory bowel disease.

7. whey protein can improve antioxidant defenses of the body

Antioxidants ^[11] are substances that act against the oxidation in the body, reducing the oxidative stress and the risk of several chronic diseases cut.

One of the main antioxidant in humans is glutathione.

Unlike most of the antioxidants we get food, glutathione ^[12] is produced by the body.

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

So cysteine-rich foods such as whey proteins, natural antioxidant defenses of the body can (stimulate 3 , 29 ).

A number of studies in humans and rodents have found that whey protein can increase in oxidative stress and the levels of glutathione (reduction of 30 , 31 , 32 , 33 ).

Conclusion: Supplementation of whey protein can antioxidant defenses of the body by strengthening the formation of glutathione, an important antioxidant in the body.

8. whey protein may have beneficial effects on blood lipids

High cholesterol levels, especially LDL cholesterol ^[13] , is a risk factor for heart disease.

In a study of overweight people, 54 grams of whey protein per day for 12 weeks resulted in a significant reduction of total cholesterol and LDL ("bad") ( 17 ).

Other studies find the same effect on cholesterol levels ( 18 , 34 ), but the lack of effect may be due to differences in study design.

Further studies are needed before conclusions can be drawn.

Conclusion: Long-term high-dose supplements can of whey protein to lower cholesterol. The evidence is very limited at this stage.

9. Whey protein is abundant (filling), contribute to hunger can

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

It is the opposite of appetite and hunger and cravings and the desire to eat to eliminate.

Some foods are more satisfying than others, an effect that (is mediated in part by their macronutrients proteins ^[14] , carbohydrates ^[15] , fat) composition.

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

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

These properties make them particularly useful for those who need to eat less calories ^[16] and to lose weight.

Conclusion: whey protein is abundant (filling), even more than other types of proteins. Thus, it makes sense, beyond a weight loss diet.

10. Whey protein can help you lose weight

Increasing protein intake is well known weight loss strategy ^[17] ( 38 , 39 , 40 ).

Eat more protein ^[18] may promote fat loss ^[19] by:

• Appetite suppression, leading to a reduced calorie intake ( 35 ).
• Rain metabolism of the, it helps more calories (burning 41 , 42 ).
• It helps maintain the muscle mass during weight loss ( 43 ).

It has been shown to be particularly effective whey protein, and can have a greater effect on fat loss ^[20] and saturation compared with other types of proteins ( 17 , 36 , 37 , 44 , 45 ).

Conclusion: Eat a lot of protein is a very effective way to lose weight, and some studies show that whey protein can have effects than other types of proteins.

Side effects, dosage, and how to use them

Whey protein is very easy to integrate in your diet.

It is in powder form, which can be added to smoothies, sold yogurt ^[21] , or simply mixed with water or milk.

25-50 grams per day (1-2 balls) is a common recommended dose, but be sure to follow the dosage instructions on the package.

If you want to buy online powdered whey protein, then there is a good selection of Amazon ^[22] with thousands of comments.

It is also sold in different shops including many supermarkets.

Note that too much protein is not required. The body may be used a limited number of proteins simultaneously.

Excessive intake may also cause digestive problems such as nausea, pain, swelling ^[23] , cramps, bloating and diarrhea.

However, moderate consumption of nutritional supplements of whey protein and by most people is tolerated, with some exceptions.

If you are lactose intolerant, whey protein isolate or hydrolyzed milk can more appropriate to concentrate. If you ever have liver or kidney problems, then consult a doctor before taking a protein supplement.

At the end of the day, the whey protein is not only a convenient way to increase your protein intake, may have some health benefits and powerful.

Credentials

1. ^{^} milk (authoritynutrition.com)
2. ^{^} whey protein powder (authoritynutrition.com)
3. ^{^} fat gain (authoritynutrition.com)
4. ^{^} protein foods (authoritynutrition.com)
5. ^{^} leucine (en.wikipedia.org)
6. ^{^} dairy products (authoritynutrition.com)
7. ^{^} Ei (authoritynutrition.com)
8. ^{^} fish (authoritynutrition.com)
9. ^{^} sulfonylurea (en.wikipedia.org)
10. ^{^} C-reactive protein (en.wikipedia.org)
11. ^{^} antioxidants (authoritynutrition.com)
12. ^{^} glutathione (en.wikipedia.org)
13. ^{^} LDL (www.docsopinion.com)
14. ^{^} protein (authoritynutrition.com)
15. ^{^} carbohydrates (authoritynutrition.com)
16. ^{^} calories (authoritynutrition.com)
17. ^{^} weight loss strategy (authoritynutrition.com)
18. ^{^} more protein (authoritynutrition.com)
19. ^{^} fat loss (authoritynutrition.com)
20. ^{^} fat burning (authoritynutrition.com)
21. ^{^} yogurt (authoritynutrition.com)
22. ^{^} good selection at Amazon (www.amazon.com)
23. ^{^} swelling (authoritynutrition.com)