Whey Protein supplements have long been associated with bodybuilders but actually, anyone can benefit by including whey protein in their diet.
Whether your aim is to build lean muscle, achieve weight loss goals, boost your immune system, or achieve better health overall, whey protein could be your answer.
Benefits of Whey Protein
Mayo Clinic lists a number of health benefits of whey protein so let’s break it down to show the health benefits for you.
1. Whey Helps You Build Muscle and Strength
Whey protein is rich in essential amino acids, which are the building blocks of muscle tissue.
A ten-week study conducted on 19 men who were divided into two groups concluded that whey protein contributes to muscle mass and builds strength.
Other studies have also concluded that the intake of protein supplements along with strength training helps build lean muscle and strength.
2. Whey Suppresses Cravings
Whey protein is considered an inexpensive source of protein that reduces the frequent intake of food and also reduces the risk of factors that contribute to obesity and heart diseases.
Some research on the subject concludes that the intake of whey protein is fulfilling, thus reducing food intake.
Whey protein contains amino acids that are important for the production of dopamine, a neurotransmitter that regulates reward and pleasure.
When dopamine levels are low, it can lead to cravings for high-calorie foods that provide a quick boost of pleasure.
By enhancing dopamine production, whey protein can help reduce cravings for these types of foods.
3. Whey Helps You Lose Weight
Whey protein helps in losing weight.
A high protein intake has been shown to boost metabolism and increase the number of calories burned by about 80 to 100 per day.
Increased metabolism will help you lose weight over time.
Related: Learn how to use protein shakes and bars to reach your weight loss goals.
4. Whey Helps Regulate Diabetes And Blood Sugar Levels
Several studies have been carried out on the effects of whey protein on blood sugar and insulin.
It has been found that the intake of whey protein helps reduce blood sugar in healthy people as well as those with type 2 diabetes.
Whey protein can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. This can prevent insulin spikes and crashes, which can lead to overeating and weight gain.
5. Whey Helps Boost Your Immunity
Whey proteins boost immunity while countering the adverse effects of dietary toxins.
Glutathione boosted with the intake of whey protein, further helps boost the effectiveness of antioxidants such as ALA, vitamin C, vitamin E, and coenzyme Q10 helping fight illness and disease.
6. Whey May Extend Your Lifespan
In one study, researchers fed middle-aged mice whey protein and witnessed an average increase of 12 percent in their lifespan.
As we age, our quality of digestion decreases and we start losing bone mass; whey protein helps keep the phenomena of muscle wasting away to a minimum and increases the absorption of nutrients without increasing appetite.
Maintaining muscle mass is important for overall health, as it can help to support mobility, and balance, and prevent falls as we age.
7. Whey Reduces Stress
Whey protein contains bioactive peptides that have been shown to help reduce stress and improve mood.
8. Whey May Help Reduce Inflammation In The Body
Whey protein contains anti-inflammatory peptides that can help to reduce inflammation in the body.
Chronic inflammation has been linked to a range of age-related diseases, including heart disease, diabetes, and Alzheimer’s disease.
How To Use Your Whey Protein Supplement
Okay, so now you know the benefits of whey but how do you actually eat it?
Whey protein is a versatile supplement that can be mixed into different foods area drank as a shake. Use some of these suggestions below:
Make A Protein Shake
The most common way to use whey protein is to blend it into a protein shake with water, milk, or a milk alternative.
You can add fruits, vegetables, or flavorings like cocoa powder or vanilla extract for taste.
Just be careful not to add to much sugar as that will ruin your weight loss goals.
Some people prefer to buy meal replacement shakes for this so they don’t have to mess with adding all the extra ingredients to get enough calories for a meal.
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Remember to use a good blender to make your protein shake because how you blend your shake can make all the difference.
Make A Smoothie Bowl
Create smoothie bowls by adding a scoop of your protein supplement to yogurt and topping it with fruit, nuts, seeds, and granola.
Add It To Pancakes
Make protein-packed pancakes by adding whey protein powder to your pancake batter. (try this recipe)
Add It To Your Oatmeal
Stir a scoop of whey protein powder into your morning oatmeal for a protein boost.
Mix It In Your Coffee
Blend a scoop of whey protein into your morning coffee for a protein-packed start to your day.
Using an electric whisk will help make sure it gets mixed up.
Make Protein Energy Balls
Combine whey protein powder with ingredients like dates, nuts, and seeds to make energy balls. Roll them into bite-sized snacks for a quick protein fix.
Tips To Get The Most Benefits From Your Whey Supplement
The best way to use protein supplements will depend on your individual needs and goals.
Here are some general guidelines to follow:
Determine your protein needs
The amount of protein you need will depend on your body weight, activity level, and fitness goals.
Generally, the recommended daily intake of protein for healthy adults is around 0.8 grams per kilogram of body weight.
However, athletes and people trying to build muscle may need more.
Choose high-quality protein supplements
Look for protein supplements that are high in quality and free from additives and fillers.
Select a grass-fed whey that has been undenatured in the process and is highly absorbable.
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Spread out your protein intake
It’s important to spread your protein intake evenly throughout the day to optimize muscle protein synthesis.
Aim to consume 20-30 grams of protein per meal, and include protein-rich snacks between meals if necessary.
Timing is not as important as total daily intake
While some research suggests that consuming protein immediately after exercise can enhance muscle recovery and growth, overall protein intake is more important than timing.
As long as you are meeting your daily protein needs, the timing of protein intake is less important.
Use whey protein as a supplement
While protein supplements can be a convenient way to meet your daily protein needs, they should not be used as a sole source of nutrition.
Aim to consume a variety of protein-rich foods in addition to supplements to ensure you are getting a well-rounded diet.
Overall, consuming protein supplements as part of a healthy and balanced diet can be a helpful way to meet your daily protein needs and support muscle growth and recovery.
These health benefits of whey protein shed light on the fact that protein supplements aren’t poor food replacements or something to have when you’re ill.
Adding whey to your daily diet can definitely help you build better health.
Remember, when choosing your whey concentrate protein, tread carefully as you’ll find many brands on the shelves when you go shopping that are full of junk ingredients.
My favorite brand of whey protein supplement and meal replacement shakes is Isagenix.
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Buy Isagenix Whey Protein Here – Vanilla or Chocolate 30 servings.
Buy Isagenix Whey Meal Replacement Shakes Here – Various flavors
What do you think of the benefits of whey? Do you use it?