Whey protein is a complete protein gotten from milk, as a byproduct of cheese-making. Whey protein contains a significant amount of protein and some fats, lactose, and carbohydrates. The protein is being sold as a dietary supplement for a variety of purposes. One of the most significant of these is that it helps you gain lean muscle.
How does whey protein help you gain muscle?
Whey protein doesn’t directly convert to muscle when you take it. It has more to do with the kind of exercise you do. When you do resistance training and work out your muscles, they get damaged a little. Your body then uses available protein to rebuild the muscles. Whey protein supplies your body with sufficient building materials for muscle repair and growth.
Whey protein has also been shown by studies to increase overall muscle strength. It was found that it increased the levels of muscle force and cellular energy production in the tissues of subjects in a study. In another study, two groups of bodybuilders were recruited. One was fed whey protein isolate for 11 weeks, while the others were given a carbohydrate-only supplement.
The researches found that both groups had improvements in their muscle strength and mass over the 11 weeks. But then, the group that took whey protein had larger gains than the others. This shows that whey protein doesn’t just increase muscle mass, but strength as well.
Are there different types of whey protein?
There are three types of whey protein, and each of them has a slightly different composition. They are:
- Whey protein isolate
- Whey protein concentrate
- Whey protein hydrolase
In general, they all contain enough protein to help your muscles gain weight. However, they contain these proteins in slightly different quantities. Whey protein concentrate can contain up to 80% protein. The rest is fat, lactose, and carbohydrates. Isolate protein has a much higher protein content – up to 90%. Whey protein hydrolase, on the other hand, is easier to digest than the other two types.
What else can whey protein do?
Besides promoting muscle strength and mass, whey protein has also been found to have the following effects on the body:
Promotes weight loss
Whey protein has been shown to help individuals lose weight through several means. Firstly, it contains many of the body’s daily dietary requirements. Adding whey to the diet can reduce the number of other foods an individual is required to take for maximum functionality.
Additionally, whey protein boosts metabolism and reduces appetite. It speeds up the process of fat loss in your body, ensuring you burn fats more quickly. It also reduces appetite, keeping cravings at bay.
Regulates blood pressure and blood sugar
More research is needed to confirm the effects of whey protein on blood pressure and sugar levels. However, some published studies have shown that whey protein can lower these levels in the body.
In one study, individuals with high blood pressure were given whey protein over a period of time, while a control group was given control beverages. At the end of the study, the whey group had lower blood pressures than the control group.