Whey is the by-product of milk and cheese and has been promoted for its health benefits as early as 420 B.C. Whey protein is the perfect health supplement for bodybuilders, high-intensity and strength trainers, and athletes, and even those who are struggling with type-2 diabetes or obesity. Most people think of it as a strength-building supplement, something that builds muscles. That’s true, but it does more than just that. Whey protein enhances muscle recovery and growth and also improves the nutrient content of the diet. Moreover, numerous studies have shown that it also has effects on the immune system as well.
Whey is more than just protein. This milk-derived peptide contains many other essential minerals, some with effective biological outcomes.
They are also a fundamental part of the contractile elements in the muscles. Whey protein is loaded with all the nine essential amino acids that help with muscle growth. It is high in branched-chain amino acids (BCAAs) such as leucine and cysteine. Leucine is considered the most anabolic (growth-promoting) amino acid, whereas cysteine helps boost the levels of the cellular antioxidant glutathione.
If you have trouble tolerating (digesting) whey concentrate or you want to emphasize protein without the fat and carbs, then hydrolyzed whey or even whey protein isolate is a better option.
Whey protein has been used over the years to increase strength and muscle mass. It is popular among fitness models, bodybuilders, and athletes, including those who want to enhance their performance in the gym.
Whey protein affects different parts of the body differently. It promotes strength and muscle gain through:
Whey protein has been proven effective at enhancing muscle growth when consumed during, after, or right before a workout. However, experts recommend consuming after a workout as muscle protein synthesis is maximized after training.
But when it comes to muscle growth, it depends on the total daily protein intake. So it doesn’t matter whether it is consumed before or after a workout.
Whey protein may promote weight loss by triggering satiety
Whey protein is considered the most satiating macronutrient of all, and hence, can help reduce weight. Whey protein can increase energy expenditure by 90-100 calories per day while triggering the feeling ‘full and satisfied.’ This automatically allows people to eat up to approximately 400 fewer calories per day.
Several studies have found that replacing calorie sources with whey protein, coupled with regular exercise (weightlifting) can help lose up to 3.5 kilograms while increasing lean muscle mass.
Beyond just leanness, strength, and muscle, whey protein offers numerous other health benefits such as reducing the symptoms of depression and stress, lowering blood sugar and blood pressure levels.
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