Whey protein is one of the most popular protein powders on the market!
Why so popular?
The scientists have discovered it is a superior protein when it comes to stimulating protein synthesis- the cellular process by which muscles increase their size. Whey protein also improves body composition (adds lean muscle mass and reduces body fat).
On top of this, it has an ability to enhance blood flow to muscles which enhances the delivery of nutrients and oxygen to muscles during exercise.
This helps with both energy and strength during the workout and recovery and growth afterwards.
Whey Protein belongs to a class of proteins, called complete proteins, this means it includes all nine essential amino acids required to build new muscle proteins.
Furthermore, whey protein has a very high content of the BCAA leucine. Leucine has a capacity to directly stimulate muscle protein synthesis.
The Benefits of Whey Protein
Whey protein provides some different benefits that justify being placed on this list of supplements.
Increases Muscle Protein Synthesis
Consuming Whey protein increases muscle protein synthesis and provides the necessary amino acids to help build muscle mass (1,2,3).
Decreases Fat Mass
Multiple studies have revealed that regular consumption of whey protein correlates with a decrease in fat mass (4,5) likely due to a direct increase in metabolism and also a reduction in hunger (4).
Whey protein has been revealed to have a beneficial effect on appetite, which can play a role in long-term weight loss (6).
Increase Insulin Sensitivity
Improving insulin sensitivity has been revealed with supplementation of whey protein, because it changes how your body uses carbohydrate when ingested (7).
Improved Hunger Hormones
Whey protein consumption has also been shown to optimize your hunger hormones, reducing the hunger promoting hormone ghrelin and then improving the satiating hormone leptin (8).
Improves Blood Pressure
Researches have proven that supplementation with whey protein improves blood pressure and vascular function in overweight and obese individuals (9).
Lowers total and LDL cholesterol
Studies have also shown that supplementation with whey protein significantly lowers total cholesterol and LDL cholesterol (7).
Whey protein can be used to increase your total protein intake every day; I recommend 1-3 scoops a day, either post-workout or as a meal replacement or protein boost depending on your goal.
So there you have it whey protein the super supplement that can boost health in so many ways. But remember to get a good quality clean whey protein, for any advice please contact me.
1. Pennings, B., Groen, B., de Lange, A., Gijsen, A. P., Zorenc, A. H., Senden, J. M., & van Loon, L. J. (2012). Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. American Journal of Physiology-Endocrinology and Metabolism, 302(8), E992-E999.
2. Reitelseder, S., Agergaard, J., Doessing, S., Helmark, I. C., Lund, P., Kristensen, N. B., … & Kjaer, M. (2011). Whey and casein labeled with L-[1-13C] leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion. American Journal of Physiology-Endocrinology and Metabolism, 300(1), E231-E242.
3. Tipton, K. D., Elliott, T. A., Cree, M. G., Wolf, S. E., Sanford, A. P., & Wolfe, R. R. (2004). Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine and Science in Sports and Exercise, 36, 2073-2081.
4. Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.
5. Mojtahedi, M. C., Thorpe, M. P., Karampinos, D. C., Johnson, C. L., Layman, D. K., Georgiadis, J. G., & Evans, E. M. (2011). The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 66(11), 1218-1225.
6. Lorenzen, J., Frederiksen, R., Hoppe, C., Hvid, R., & Astrup, A. (2012). The effect of milk proteins on appetite regulation and diet-induced thermogenesis. European journal of clinical nutrition, 66(5), 622-627.
7. Pal, S., Ellis, V., & Dhaliwal, S. (2010). Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals. British journal of nutrition, 104(05), 716-723.
8. Hall, W. L., Millward, D. J., Long, S. J., & Morgan, L. M. (2003). Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. British Journal of Nutrition, 89(2), 239-248.
9. Pal, S., & Ellis, V. (2010). The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals. Obesity, 18(7), 1354-1359.