Whey Powder: Meaning, Types, Benefits, Dose And Side-effects
When it comes to protein powders, we all have the same concern, whether or not they are good for health? But the fact is that not all are created equal. Some forms of proteins such as Whey Powder are different and better than others.
Like any other protein, Whey protein contains a good amount of protein powder for bodybuilding as it can help to increase strength, gain muscle, and also helps to lose a significant amount of body fat.
However, whey is much more than just a protein powder. It contains many other nutrients, unlike creatine, pea, that have biological effects. In fact, it is considered as the best protein powder in the world.
In this article, we are gonna discuss What is Whey Protein, Benefits, Types, Dosage, Side effect and How it works on your fitness
What Is Whey Protein?
In simple words, whey protein is the mixture of proteins, which is the watery portion of the milk separated during the cheese production.
After being separated from milk during cheese production, whey goes through various procedures to become whey protein or powder that people generally recognize & add to various shakes and protein bars.
The original form of whey protein is not so good that’s why it usually comes in various flavors like Chocolate, Vanilla, and Strawberry.
Types Of Whey Proteins
These different types of whey proteins basically different because of their manner of processing and these also determine their nutrition facts.
- Hydrolysate- The whey which has been pre-digested is known as hydrolysate or hydrolyzed whey. It absorbs faster than the other forms. This form of whey is responsible for 28-45% more spike in insulin than an isolated form of whey.
- Isolate- The highest amount of protein 90% is found in the isolate form. Also, it contains less fat and lactose as well as lesser beneficial nutrients than found in type concentrate.
- Concentrate- The concentrate form of whey contains 70-80% of protein. It also contains lactose and fats. All of the above, it is the most delicious among all whey protein variants.
If you intended consuming whey protein, choose the concentrated one, not because it is cheaper, it also retains the most amount of naturally occurring nutrients in whey. However, if you are strict about carbs & fats you consume, the isolate, or hydrolysate for maybe a good option for you. The hydrolysate type offers the best digestibility and also the least allergenic potential and safe for use.
Benefits Of Whey Protein
The significant use of Whey powder is for the purpose of increasing muscle mass and strength. For this reason, it is popular among athletes, bodybuilders, fitness models, along with people loving to improve their performance in the gym.
- It Increases Your Strength And Muscle Mass- when we take whey proteins it releases anabolic hormones such as insulin, which is altogether responsible for our muscle growth. Unlike any other protein, whey protein generates muscles to grow faster.
- Protects Against Eczema & allergy in children- Not just for adults, whey protein is beneficial for kids also. In fact, infants who are just 3-12 months old can consume it through the mouth to lower the risks of developing red, itchy skin and allergic reactions.
- Lower cholesterol- Above all, whey protein can help lower your total and LDL cholesterol more effectively.
- Helps To Regulate Blood Pressure- When whey powder is consumed by a person with hypertension, it effectively reduces the blood pressure. In the same manner, it also stands as a deterrent against the development of heart risks.
- Aids In Exercise Recovery- According to the studies, whey protein powder has been proven to improve your athletic performance. Hence, it increases the running speed and helps recover fast from your workout.
- Other Health Benefits- Whey protein has other various benefits. It contains anti-cancer properties and also protects against the symptoms of psoriasis and if you’re wondering how to lose weight fast, then whey protein is a great way. Studies have concluded that whey powder can cause weight loss of about 8 pounds (3.5 kg).
Dosage & Side Effects
Even though it is completely safe, but the excess of anything is harmful. Overdose of whey is harmful like any other protein powders and an individual should follow the recommended dose of whey to keep risks at bay.
The commonly recommended dosage of whey protein is 1-2 scoops (approximately 25-50 gram) per day usually after a workout.
People with kidney damage and contributing to osteoporosis may be concerned before taking it. However, people with other health issues like the liver may need to consult with medical professionals before taking it.
Eating too much whey powder can cause digestive issues such as nausea, diarrhea, cramping, pain, and flatulence. Additionally, some people are allergic to this protein powder and if you are among those who can’t tolerate concentrate, hydrolysate or isolate may be appropriate.
But in most of the cases, whey protein has excellent results being a safe yet best protein powder.
Other health issues that may develop due to overconsumption are unwanted fat Gain, Gout, Increase Cardiovascular Risks, Ketosis, Osteoporosis, Unbalance Nutritious Consumption. So be careful and consult your dietitian or gym trainer or health specialist before consuming it.
If you wanna know about other protein powders and energy drinks then you can switch to our other blogs where we have rounded up all information right from Are Energy Drinks Good Or Worse For Health to All About Creatine: Benefits, Functions, Creatine Loading Phase, Dose. Hope you guys like it.