In today’s world, everyone loves to be fit and practice a healthy lifestyle to lead a better life. The modern routine has taken its place. People are more hurried with their work-life than to make a better personal life. In this course, the proper and enough intake of required nutrients for the body is missing. People are adopting healthy and simple diet plans, but there are no proper nutrients for the body.
It is necessary to intake all the nutrients in the right portions, exercise well, and get good sleep. This renews the new energy in the body. Though we take the right amount of healthy food, we may sometimes not meet the body’s requirements of all. One of the top nutrients bodies needs the most is Protein. Protein fights disease and energizes the body to carry out the schedules with ease.
In this fast-paced life, people are overlooking their food intake. They are spending less time lyzing the amount of protein required for their body. Many brands have launched protein-rich supplements. One such supplement is whey protein. Choose the best whey protein powder according to your body’s requirements.
Protein shakes have become popular among athletes, bodybuilders, and active adults. These drinks promoting to muscle building, shedding weight, and improving health. Protein shakes are taken post-workouts to build energy and improve muscle strength. These can be used as a healthy snack or an easy breakfast.
What is Whey Protein?
Whey protein is made from the liquid that forms in the milk during the cheese production process. Whey is extracted from the thin layer and the protein is isolated from it. Milk contains two different proteins: Whey (20%) and Casein (80%). Casein is the protein that settles with fat portion. Whereas whey protein is the more refined form and contains minimal fat and carb. Whey protein also contains all the necessary branched-chain amino acids
Whey protein is light in weight and the body consumes it generating instant energy. Hence this is preferred to take post-workout to supply the required nutrients to the body.
Whey protein facilitates weight loss, increases satiety, and helps in preserving lean muscles. Whey protein also improves cholesterol levels and lowers blood pressure. This aids in minimizing cardiovascular diseases. Whey protein comes in different flavors with zero added sugars.
Know these facts about whey protein.
You must be aware of the ingredients used in whey protein before you start supplementing with it. Here are some facts to know about whey protein.
Whey protein is bioavailable and hence it is easily absorbed in the muscle tissues. This makes the muscles receive a higher concentration of amino acids. These amino acids play a crucial role in building muscle tissues.
Whey protein can also be taken before going to bed to significantly improve workout performance and recovery from post-workout contractions.
Protein ingestion before sleep also inhibits muscle protein breakdown increasing the plasma amino acid availability. These increase protein synthesis in muscle. Thus improving the body’s protein balance during sleep.
10 Reasons to give the body a whey protein boost:
There has been continuous research conducted in the area of benefits of whey protein powder and several studies supported its goodness from illness to wellness. Whey protein is not just the fuel of big-bodied muscles. It helps you when you are not finding the desired results after a regular workout regime, or a perfect diet. One can consume 2 spoons (or less) of whey protein mixed with any liquids. This is beneficial to all age groups and has no gender conditions.
Mentioned below are the 10 such reasons to give your body a whey protein boost.
A great source of protein
As whey is sourced from natural milk, it offers complete, high-quality protein. This contains all the essential amino acids. The review from the international society of sports nutrition symposium stated that whey protein is the richest source of protein than all other animal sources like eggs, fish, meat, etc. Thus this whey protein maintains the hormonal balance and improves the quality of bones. Protein also helps in staying fit improving the body’s ability to recover.
2. Builds and Maintains Muscle Mass
We all know that our body goes through a continuous cycle of muscle protein breakdowns (MPBs) and Muscle Protein Synthesis (MPS). Protein is vital to building and maintaining lean muscle mass. MPS is a biochemical process to grow, recover and strengthen the muscles. Whereas MPBs are the opposite.
Exercising accelerates MPB; protein consumption is required to maintain muscle strength. For optimal muscle gain, the body aims to have a positive protein balance. One way to achieve this is from the body’s amino acids which are the molecular foundation of muscle growth.
A poor diet routine or increased stress levels promote amino acid deficiency. As a result your body slowly loses muscle tissues. Hence consuming protein shakes or protein-rich foods brings back the positive protein into your body aiding in gaining muscle strength.
3. Maintains the Blood Pressure Management
An abnormal increase in blood pressure or hypertension is the leading risk factor for heart disease. Many studies support and say that dairy products reduce blood pressure. Dairy products contain a substance called bioactive peptides are commonly known as angiotensin-converting-enzyme inhibitors (ACE-inhibitors). These are also referred to as Lactokinins while talking about their presence in whey products.
Initially, animal studies found that this cytokinin has a significant impact on regulating blood pressure. Additionally, the studies from 2010 found confirmed that whey protein drinks have remarkably reduced blood pressure in young men and women. Similarly, it is said that cardio and aerobic exercises also help in regulating blood pressure.
4. Treats Type-2 Diabetes
Type-2 diabetes is a chronic disease characterized by the impaired function of insulin and high blood sugar. As you know that insulin is one of the necessary hormones that regulates the blood sugar in cells and maintains a healthy and reasonable limit. Recent studies figured out that whey products are effective at moderating blood sugars and increase both levels of Insulin and the sensitivity to its effects.
Whey protein also provides the perfect snacking alternative for diabetics. This will not spike the blood sugar levels. Whey protein can be taken along with or before high carbohydrate meals to regulate blood sugar levels.
5. Manages Inflammatory Bowel Disease
Inflammation is the body’s response to damage. Generally, short-term inflammations are considerable but under certain circumstances, this may grow to chronic inflammation which is not inevitable. This also leads to many diseases. Whey protein supplements reduce the C-reactive protein, a key marker of inflammation.
6. Helps in Weight Loss
Weight gain is nowadays a common problem for many people. You might have faced or heard about it. Whey protein isolates particularly aid in weight loss when combined with the perfect diet and exercises.
Whey protein boosts metabolism, assisting the body to burn more calories. Protein suppresses the appetite and thus helps in reducing the appetite and food intake. This also allows the body to maintain muscle mass and gain lean muscle.
7. Reduces Oxidative Stress
Antioxidants are the components present in the body that help in defending the cells from damage by free radicals. In simpler words, antioxidants act against oxidation and reduce oxidative stress. This is required as oxidative stress is the cause many of chronic diseases. The vital antioxidant is glutathione which is naturally produced by the body from amino acids and cysteine. Sometimes, this is limited demanding the high need for glutathione from outside the body. Whey protein is the richest source of it as it modulates the redox biomarkers.
8. Beauty Advantages
Whey protein powder has a stereotype that it is preferably used by fitness enthusiasts before or after their workout. But Whey protein is also good for enhancing the health of skin, hair, and nails. Whey protein boosts the natural collagen production which is highly required for maintaining the skin, hair, and nails. You might have known that collagen is the 70% composition of our skin which is present in the connective tissues that maintain mobility.
As we age, the collagen in the body naturally decreases. As a result, we may have wrinkles, puffy under the eyes, etc. Whey protein is the best supplement to combat these aging issues as it supplies the amino acids that help in maintaining the skin’s elasticity and firmness. Whey protein also synthesizes Calcium and keratin production which is essential for the healthy growth of nails and hair.
9. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
Satiety is the feeling of fullness after having a meal. It suppresses food cravings and thus helps us to consume fewer calories.
10. Role in Child’s Growth and Immunity
Whey protein is the composition of many essential proteins, amino acids, etc., which has a significant role to play during a child’s growth. Leucine is an amino acid that makes whey protein one of the ideal supplements for growing muscles. In children, wear & tear of tissues is common and it is to be aided properly. This can be helped with whey protein powder. As whey protein is the source of bioactive compounds, it is said to defend the body and make the child fall sick less likely.
This concludes our noted reasons for the whey protein requirement for the body. Whey protein particularly is a standout option to maintain the healthy nutrients. But not everyone needs whey protein; it depends on the individual’s body requirements. So, carefully understand your body and pick the best whey protein powder.