Getting fit involves more than just working out. In order to achieve optimal health, a person needs to work out as well as attain a well-balanced diet. Whey is a form of nutrition that should be included in everyone’s daily diet.
Whey protein comes from milk. Milk is made of two proteins which are casein and whey. Whey protein is a mixture of beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobins. Whey is a high-quality, complete protein, containing all 9 essential amino acids. Whey is great for lactose intolerant individuals because it has a low lactose content. Whey products tend to be low in sugar. There is also organic whey protein.
Whey is usually used as a supplementation. Instead of consuming foods with several vitamins/nutrients people simply take whey in order to get all the nutrients that they desire. Typically, whey is used in conjunction with building muscle.
There are 3 types of protein: Concentrate, Isolate, and Hydrolysate
- Concentrate protein (WPC) ranges from 25-89% protein. The remainder of the product consists of lactose, fat, minerals, and moisture.
- Hydrolysate protein (WPH) ranges from 80-90% protein. This type of whey is more easily absorbed. Hydrolysate is commonly used in infant formula as well as medical nutrition.
- Isolate protein (WPI) is the purest form of whey protein, ranging from 90-95% protein. Isolate contains zero lactose and has a low-fat content.
Whey has several health benefits. Some of the most important benefits include its ability to build muscle, boost the body’s antioxidant levels, and aid in weight loss and lower cholesterol.
How to Use Whey
Whey promotes overall health. It is both easy to use and delicious. It is important to remember that too much of anything is bad, including whey. Although whey is very beneficial it should be used in moderation. The human body can only use 20 to 40 grams of protein at a time.
Typically, whey protein is used as a protein shake. The whey powder can be mixed into cold water, milk, or another beverage. Gold standard whey is an excellent whey protein. It is the world’s best-selling whey protein powder. This whey protein supports post-workout muscle and recovery. It also helps to build and maintain muscles.
Whey protein can also be mixed into smoothies, pudding/yogurt, applesauce, soup/stew, etc. There are even whey protein energy balls. Whey protein is sure to enhance your diet as well as your body (muscles).
Whey protein helps to build muscle
Muscle mass naturally declines with age. As muscle mass declines body fat increases. Body fat can lead to many different chronic diseases (including diabetes, high blood pressure, and heart disease). Whey helps to improve muscle protein synthesis and promote the growth of lean muscle mass. Whey also helps to burn body fat (muscles burn body fat). Whey protein helps to improve strength and tone. When whey is used with resistance exercises it can dramatically increase the development of muscles.
Whey protein can aid in weight loss and the lowering of cholesterol
Whey protein is satiating. Satiety means feeling full (as if we just finished eating a meal). With a curbed appetite people tend to eat less (empty calorie) foods. Foods consist of three macronutrients: proteins, carbs, and fats. Proteins are the most filling macronutrient. Whey protein is even more filling than any other type of protein.
Whey protein can boost a person’s metabolism, in turn helping them to burn more calories. Metabolism is a chemical process in which the body breaks down food and drink and uses it for energy.
Whey can also decrease a person’s cholesterol (as well as LDL cholesterol). High levels of LDL cholesterol are tied to coronary heart disease. Coronary heart disease is a type of heart disease that develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart. It is the leading cause of death in the United States.
Whey can boost the body’s Antioxidant defense mechanism
Whey can increase intracellular antioxidants. Antioxidants are substances that act against oxidation in the body. When the body has more antioxidants, it reduces oxidative stress which in turn can cut the risk of various chronic diseases.
Whey can increase the levels of glutathione, which is one of the most important antioxidants in humans.