It’s an excellent source of protein for overall health and wellness.
With so many options and choices for protein supplements out there, it’s
hard to know what to choose and if they really can be of any benefit to you.
A protein supplement that contains whey protein is probably one of the best
choices you can make.
What is whey protein?
Whey protein is a protein derived from milk. Its a by-product of cheese and
curd manufacturing, which was once considered a waste product.
Whey protein contains all the essential amino acids and is efficiently absorbed
and used by the body. Milk contains two major types of proteins, whey and casein.
Whey unlike casein is absorbed quickly and efficiently by the body. Whole
milk contains only 20% whey. If you’re trying to keep your fat intake low
then drinking whole milk may not be a good idea. Low fat and reduced fat milk
contain even less whey.
What are some whey protein benefits?
- Increased muscle strength and performance
Whey protein helps to increase your lean tissue or muscle mass which
leads to more strength and better performance. One of the whey protein
benefits is that it’s absorbed quickly which raises your blood amino acids
in a short amount of time and helps in post exercise recovery and during
- Acts as an antioxidant
Whey protein enhances the production of the body’s natural antioxidants
which can help protect your body against damage by free radicals.
- Weight management and improved body composition
Whey protein supplements cut out all the extra fat and calories contained
in other sources of protein and can be an excellent meal replacement for
restricting calories and still getting the recommended amounts of protein.
- Supports the immune
Branched-chain amino acids have been shown to boost the immune system
and whey protein contains the highest level of these amino acids.
How much protein do you need?
The RDA recommendation is .8 to 2.0 grams per kilogram of body weight. If
you’re more active or strength training or an endurance athlete, you’ll need
closer to the higher end.
But most people get enough protein from their diets. The best way to use
protein shakes is as a post exercise drink. You can also use it as a meal
Make sure you don’t exceed the total daily protein recommendations. Most
side effects are not the cause of the protein supplements but the cause of
too much protein.
What if you’re lactose intolerant?
There are many types of whey protein supplements. Look for whey protein isolate
which usually has little or no lactose.