Why Is Whey Protein Good

Lose Fat And Preserve Muscle

Why Whey Protein Is the Best Protein You Can Take

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subjects daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.

Is Whey Protein Good For Weight Loss

Lets look at the science behind weight loss and whey protein:

  • Weight loss requires a consistent calorie deficit, by reducing food and/or increasing exercise and activity .
  • Proteins, including whey protein powder, can help you stay fuller longer, which in turn can keep you within your ideal calorie range for weight loss .

Whey is high in the amino acid leucine, says Marinaccio, which is specifically why whey protein is beneficial for both preserving lean muscle and fat loss. Research shows that whey protein also encourages the release of anabolic hormones, including insulin.

The best time to take whey protein powder is after a workout because it is a fast-digesting protein.

Some studies suggest that consuming whey protein after intense exercise may help speed muscle recovery, adds Gorin.

But while whey protein powder can certainly be part of your weight-loss plan, it shouldnt be considered a magic bullet.

The more important thing is fueling properly before and after a hard workout eating a little protein and carbs beforehand and more of both afterward, says Gorin. Whey supplements are a way to get that protein. The protein beforehand potentially helps make amino acids available to your muscles so your body doesnt break down protein in your muscles. Afterward, it helps your muscles to repair and build strength.

How Much Protein Do I Need In A Day

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

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Naturaltein Protein Rich Powder Reduces Appetite

Whey protein is filling, which can help reduce your overall food intake. This factor is especially useful if you are trying to lose weight or maintain healthy body weight. A study discovered that whey protein could be effective for people with type 2 diabetes in controlling their blood sugar levels.

Whey Protein Powder Ideas For Consumption

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The most common ways to consume whey protein powder is in a liquid form. Most people put it in a shaker cup, add water, shake, and you have a portable drink to revitalize your muscles and energy. Some people put it in a blender with milk, fruits, greens and nut butter.

But whey powder isnt only for liquids you can add whey protein to many homemade bakes and other dishes with countless recipes available for making your own, protein rich, delicious food. You can add it to a variety of dishes, such as muffins and cupcakes, burgers and lasagna, dips, doughnuts and more!

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Are Bcca Supplements A Better Source Of Amino Acids

Branched-chain amino acids are a group of 3 essential amino acids: leucine, isoleucine, and valine. Those 3 are considered especially important for building muscle.

Note that there are 9 essential amino acids . Muscle growth only occurs if you consume adequate amounts of all 9 types , not just the 3 in BCAAs.

Most protein supplements contain all essential AAs, including BCAAs. Though the levels of leucine, isoleucine, and valine are not as high as in a pure BCAA supplement. Yet, thats far less important than having a complete amino-profile, with all 9 AAs present.

Takeaway: protein supplements are a better source of amino acids.

It Improves Metabolic Parameters

Whey protein has found to be therapeutic in case of abnormal metabolic parameters.

When digested, amino acids present in whey initiate release of several digestive hormones and enzymes which regulate the activity of insulin release.

Bioactive fraction of whey like dipeptidyl peptidase-4, prevent incretin from being destroyed and such action can help treat diabetes.

Whey protein improves blood glucose tolerance in individuals suffering from diabetes, reduces blood pressure and inflammation.

Whey protein supplementation improves blood lipid parameters like cholesterol in non-diabetic obese individuals.

What does this mean?In addition to causing weight loss, whey protein improves metabolic parameters which can serve to be therapeutic in case of diabetes and metabolic syndrome.

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Who Shouldnt Buy Kaged Clean Meal

  • People who use protein purely as a supplement and prefer to eat their carbs and fats.
  • Anyone who doesnt want to drink their calories will want to look for a protein bar.
  • Lifters on a cut. Youre only allowed so many calories, and meal replacement drinks, though filling, arent as satisfying as regular foods.

You want your meal replacement powder to maintain a balanced macro profile that simply scales along with the calorie count. Clean Meal does, and, better yet, its formulated from whole food sources like oats and quinoa.

Role Of Gastric Emptying In Mediating The Effects Of Whey On Postprandial Glycaemia

Why Is Whey Protein BAD For YOU

It is now well established that gastric emptying plays a major role in determining postprandial blood glucose concentrations, particularly the early glycaemic response, and that slowing gastric emptying can diminish postprandial glycaemic excursions in health and diabetes. In healthy humans, the addition of protein to oral glucose lowers postprandial blood glucose concentrations acutely, probably predominantly by slowing gastric emptying. Similarly, a preload of whey has been shown to slow gastric emptying of a subsequent meal in both health, and in type 2 diabetes.

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Whey Protein Helps Strengthen Your Immune System

Having a whey protein shake every day can also help to provide your body with antioxidants that boost your immunity.

One study found that whey protein contains compounds with free radical scavenging activity. Hydrolyzed whey protein and amino acids act as antioxidants. Whey protein added to chocolate flavored milk increased the antioxidant activity by up to 42%.

Other studies have shown that whey protein concentrate can help to protect against some immune-related disorders. For example, whey protein supplementation can help to reduce the effects of oxidative stress on the body.

Psoriasis is chronic autoimmune disease causing thick skin, dry scales and red patches. One study showed that taking 20 grams of whey protein isolate helped to improve the symptoms of psoriasis.

If you frequently suffer from infections, you should try some of these 10 hacks to boost your immunity almost instantly. You can also strengthen your immune system with these herbs and supplements.

Check Out Our Videos On How To Make Tasty Shakes With Whey Protein:

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Also, get in touch with our expert Possible Nutritionist for guidance on weight loss and well being. The first consultation is on us.

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Whey Protein Helps Build Strength And Muscle Mass

One of the health benefits of whey protein powder is helping to prevent loss of muscle mass without any side effects.

There are many reasons why people choose to take protein shakes to build muscle mass. Whey protein helps build muscle when taken after weight training. Whey protein shakes can also help prevent muscle waste in the elderly.

One study found that whey protein hydrolysate supplements boost the effects of resistance training in young men. Researchers found that whey hydrolysates were better than casein protein and soy protein. One reason for the good effect was that whey protein contains leucine and is quickly digested. Leucine is an essential amino acid that helps protect against muscle degradation.

A double-blind crossover study found that whey protein powder supplements boost muscle recovery after strenuous exercise. It was found that 25 g of whey protein powder consumed as a beverage was effective in helping muscles to recover when taken after exercise.

The rich amino acid content of whey protein means that it can help prevent loss of muscle associated with aging. One study found that whey protein stimulates muscle growth in older men when taken after a meal. Whey protein was more effective than casein protein or casein hydrolysate at helping to improve muscle mass in the elderly.

Some studies indicate that taking 25-30 grams of high-quality whey protein daily can help prevent sarcopenia .

Whey Protein And Acne

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Its not uncommon to see an adolescent bodybuilder with a face full of red, bulbous acne. Many young gym-goers fall into the whey protein mentality, and as a result, they exacerbate their teenage skin issues. Unfortunately for whey protein consumers, the breakouts often dont stop after puberty. Researchers suspect that this correlation may be due to the fact that milk and milk products contain IGF-1, a growth-promoting hormone positively associated with the increase of estrogen factors linked to the appearance of acne. While whey protein does not contain IGF-1, the products that contain whey protein typically do. Even powdered protein supplements often contain milk powder or other derivatives. Its not necessary to invest in expensive and skin-damaging treatments to cure severe cases of acne. For most, its as simple as putting down the milk.

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Whey Protein Side Effects

Like other supplements, whey protein has some health risks associated with it. Here are few side effects of whey protein.

  • Most of the side-effects associated with whey protein are related to digestive issues like gastritis, bloating, headaches, cramps, reduced appetite, nausea and fatigue.
  • If youre experiencing any of these symptoms, it is most likely to be either due to the lactose or artificial sweeteners present in whey protein.
  • Excess consumption of protein can even exacerbate kidney problems.
  • Too much of the protein can deplete a bodys store of calcium, leading to brittle bones and teeth.
  • Also, high amounts of protein can cause a womans body to produce excess ammonia.
  • Women should not consume more than two servings of protein shakes per day.
  • Extreme high dosage can also overload the liver, causing serious health problems.

Hope you liked our post on whey protein benefits. To stay away from these side effects, make sure that your whey protein serving does not exceed beyond 30 grams for every meal. Enjoy and stay healthy!

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What Does Protein Do That Is Bad For Me

Most common problems are linked to digestive issues. Those may include nausea, flatulence, diarrhea, abdominal pain, and cramping.

All those symptoms suggest poor whey tolerance . However, many foods can cause the same issues.

Food intolerances are very common but rarely pose serious issues. Most people can name at least 2-3 food items they cant eat. Or, they need to limit consumption to avoid discomfort.

Takeaway: whey protein can cause digestive issues. But none of the symptoms are unique to protein powders. .

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Whey Protein May Enhance The Bodys Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body. This means they reduce oxidative stress and lower the risk of various chronic diseases.

One of the most important antioxidants in humans is glutathione. Unlike most antioxidants, which you get from your diet, glutathione is produced by your body.

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

For this reason, high cysteine foods, such as whey protein, may boost the bodys natural antioxidant defenses (

Summary

Whey protein supplementation may strengthen the bodys antioxidant defenses by promoting the formation of glutathione, one of the bodys main antioxidants.

Can Whey Shakes Cause Digestive Issues

Are WHEY PROTEIN shakes good or bad? A discussion

Yes. But as we already mentioned tolerance is highly individual. Note that the processing of whey often times improve digestion and tolerance. Also, the type of whey, dose, and meal timing matter a great deal.

There are a few things you can try to limit the likeliness and severity of digestive issues:

  • Switching to Isolate, or simply try a different brand
  • Avoid consuming your shake fasted
  • Consume your shake with or after a meal

Takeaway: digestive issues are not uncommon. Switching products and avoiding whey consumption on an empty stomach often help resolve the problem.

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How Much Do You Need

An article from Harvard Health says that a sedentary person should have 0.36 gram of protein per pound of body weight per day. That’s 54 grams of protein per day if you weigh 150 pounds.

If you’re active or trying to maintain your muscle mass while losing weight your protein requirements jump up to about 0.54 to 0.90 gram per pound of body weight, according to a 2016 study from Nutrition Bulletin. That’s 81 to 135 grams of protein per pound of body weight for a 150-pound person. The number jumps up when you’re active because muscle tissue breaks down and needs to be rebuilt using protein.

Whether you’re a runner or weightlifter, your body is breaking down protein faster than someone who isn’t exercising. That means you need more protein, and a supplement can help you add it to your diet.

Potential Side Effects If You Dont Use Natural Whey Protein Powder

Is whey protein powder good for health? Many people ask this because there are potential side effects of whey protein. These side effects can range from mild to serious, and they can include:

Digestive issues: Some people may experience digestive issues like bloating, gas, and diarrhea when consuming whey protein. This is often due to the lactose content in whey protein.

Allergic reactions: Some people may be allergic to whey protein or the ingredients used to make it. This can cause symptoms like hives, rash, and difficulty breathing.

If you experience any side effects after taking whey protein, stop taking it and talk to your doctor.

At NATURALTEIN, we create all-natural high protein supplements that are glyphosate residue free and certified by Cologne List®.

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Whey Is Highly Bioavailable

A critical but often neglected point about dietary protein is that source matters.

For example, it is not only the quantity of protein that is important, but also the amino acid profile, and how bioavailable those amino acids are.

Currently, DIAAS is thought to be the best measurement of the protein quality of a specific food .

DIAAS measures the total digestibility of each amino acid in a protein, so it is very accurate.

According to DIAAS, the higher the rating, the higher the protein quality of a specific food.

As shown by studies into the DIAAS rating of different foods, whey protein offers one of the highest quality sources of protein. The list below shows how the protein quality of whey compares to several other protein options :

  • Milk protein concentrate: 1.18

Key Point:

Whey Protein Has An Excellent Amino Acid Profile

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Chocolate ...

Since whey is such a concentrated source of protein, it offers an impressive amino acid profile.

First of all, whey contains all nine essential amino acids in large quantities, and it is also rich in non-essential amino acids.

Notably, a recent study showed that whey protein has a higher content of essential amino acids than any other animal-based protein. The following table shows the amino acid profile of whey protein per 100 grams :

Whey Protein Amino Acid Profile

Essential Amino Acids
1.7

Note: this study did not measure the values for tryptophan, aspartic acid, asparagine, and glutamine.

Furthermore, one study compared the full amino acid profiles of fifteen whey protein samples from different manufacturers. The results of this research are available here.

Key Point:

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Is It Possible To Make Protein Powder At Home

Yes, with a little understanding and guidance about the nutritional values of different food items, you can make your own protein powder at home. For example, you can make them like this:

Animal or plant-based Animal-based protein powder will have a base of powdered milk or whey. Plant-based protein powders are lentil-based.

Homemade protein powder for weight gain Protein powders, as mentioned earlier, helps in healthy weight gain you tend to grow muscle mass.

Homemade protein powder for weight loss Protein intake helps you feel full for longer periods which will help in the decrease of calorie intake.

Just as a supplementary Protein powders can be taken as supplements to regular food intake. This is especially good for children who may be fussy about their food intake.

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Transparent Labs Mass Gainer

If youre looking to bulk up, and maybe cant stomach another bite of food with your current macros, then youll appreciate the 750 calories per scoop that Transparent Labs Mass Gainer delivers. Each two-scoop serving provides 53 grams of protein, 114 grams of carbs, and 14 grams of fat. The whey comes from grass-fed cows, and the carb sources include organic tapioca, oats, and sweet potatoes. Instead of sugar, Transparent Labs sweetens their product with stevia and monk fruit.

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Benefits Of Whey Protein

Whey protein may be useful for:

  • Muscle building: Muscles love protein, especially complete proteins like whey. Whey protein contains branched-chain amino acids, a specific type of amino acid that helps with muscle building, Smith says.
  • Wound healing: The amino acids in whey protein help repair skin and tissues from wounds or surgery.
  • Weight gain and nutritional boost: People who need to gain weight can benefit from whey protein. Its also helpful if a person has a long-term illness and needs extra nutrition. If you cant get enough protein from whole food sources, a whey protein supplement can help, says Smith. Its beneficial for people who have chewing or swallowing disorders or a lack of appetite.

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