8 Health Benefits of Whey Protein

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.

6 Benefits of Whey Protein

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.

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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.

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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.

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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 whey protein supplements

How To Use Your Whey Protein Supplement 

Okay, so now you know the benefits of whey but how do you add it to your diet?

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 too much sugar as that will ruin your weight loss goals.

I prefer to buy meal replacement shakes for this so I 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.

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Add Protein Powder To Pancakes

Make protein-packed pancakes by adding whey protein powder to your pancake batter.  (try this recipe)

Add Protein Powder To Your Oatmeal

Stir a scoop of whey protein powder into your morning oatmeal for a protein boost.

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Mix Protein Powder 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. 

Add A Protein Powder To Your Yogurt

I add a scoop of whey protein to my Greek yogurt along with a few nuts and chopped-up fruit.

Make Protein Energy Balls

Combine whey protein powder with ingredients like dates, nut butter, nuts, and seeds to make energy balls.

Roll them into bite-sized snacks for a quick protein fix.

Protein balls

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 age, body weight, activity level, and fitness goals.

Generally, the recommended daily intake of protein for healthy adults is around 0.7 – 1  gram per kilogram of target body weight.

However, athletes and people trying to build muscle may need more.

Aim at least 100 grams of protein a day

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.

Protein supplement benefits

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.

Experts Talk About Your Protein Needs

These are some of my favorite experts who talk about the importance of eating enough protein every day.

Of course, you don’t have to use a supplement but it often fills in the gaps when you can’t get enough from your food.

Bottom Line

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 protein to your daily diet can help you build better health and increase your daily protein.

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
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What do you think of the benefits of whey? Do you use it?


Health Benefits of Whey Protein

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