What is Whey?
Milk is comprised of two protein components – Whey and Casein. When separated, you’re left with a product that is all the rage among bodybuilders and casual exercisers.
Whey protein is enriched with 9 essential amino acids, making it a complete protein, one that is the best supplement you could use for growth of lean tissue mass. Further break down whey protein and this is what you get:
- Bovine serum albumin
Individually, these are proteins which have unmatched health benefits for human beings.
Are There Different Types of Whey?
Yes, based on the concentration of protein, lactose and fat. This makes the different types of whey appropriate for different purposes. Here’s a quick look at the types:
|Type||Whey Protein Concentrate||Whey Protein Isola
|Hydrolized Whey Protein|
Owing to the above differences, different types of whey protein are used for different applications. While the isolate and concentrate are used in Protein beverages and bars, hydrolized whey is used in medical and sports nutrition products as well as infant formula.
Why Take Whey?
Apart from growth in muscle mass, whey protein is now being consumed by individuals due to the amazing health benefits that can be derived from it. Some of these include:
A high protein diet has been known to reduce untimely hunger pangs. You can use it as an aid to your diet or as a complete meal replacement. Either way, you consume less calories.
Your metabolism is the puppet master which controls the number of calories your body burns. Whey protein keeps your metabolism on its toes throughout the day. Simply put, your body burns the fat you consume instead of storing it.
Reduced Blood Pressure
Hypertension patients can take whey protein beverages to lower blood pressure. According to research published in the International Daily Journal, it also lowers the risk of heart disease and stroke.
Prevent Type 2 Diabetes
Type 2 diabetes, which is caused due to excess blood sugar, can be curbed by consuming whey protein. Research conducted at the Tel Aviv University suggested that whey controls glucose levels in the blood which in turn prevents the ailment from developing.
Increased Lean Tissue Mass
Finally, the benefit it is best known for. Research conducted by the International Journal of Sport Nutrition and Exercise Metabolism has concluded that males taking whey protein supplements succeeded in gaining more muscle tissue than those who weren’t.
But there are two sides to every story. The excess of everything is harmful – That’s how the world works. So, like everything else that is super healthy, whey protein too has a set of side effects.
Some of these include headache, nausea, fatigue and stomach pains. It is important to highlight the fact that these side effects are results of extremely high doses that are taken without supervision.
Certain people also face negative effects due to whey allergies.
Should Other Supplements Be Consumed With Whey?
Yes, the effects of whey protein can be tripled by combining it with two simple nutrients: Creatine and Glutamine. In combination, whey, creatine and glutamine are The Big Three, the be all and end all of muscle building.
When we work out, our body uses up a source of energy called adenosine tri-phosphate (ATP). Creatine effectively reduces the depletion of ATP thereby increasing muscle power and efficiency. This directly helps in the growth of muscle mass. Long story short, creatine complements the effects of whey. Additionally, it also curbs muscle atrophy associated with old age.
Glutamine, an amino acid, is found in our skeletal muscles. Supplementation with the same has been known to increase the levels of growth hormones. It also spikes muscle glycogen which is essentially the fuel that powers muscle action. Apart from this, it also positively affects the immune system function in people who indulge in vigorous exercise. In other words, glutamine contributes to muscle maintenance.
In conjunction with whey, the two nutrients ensure that muscle strength is retained even with age, thus resulting in an active and healthy lifestyle.
So there it is, the lowdown on whey and its complementary supplements. Whether you are training to build a ripped body or are just interested in a healthier physique, whey protein can be your best buddy. Just make sure that you don’t overdo it, and you will derive all of the benefits and none of the downsides.