Not all whey protein is created the same. Some are better or a higher quality than others.
It does contain a substantial amount of essential amino acids and this can help with a few different things in the body, for example: increase in strength and endurance, muscle gain and body fat.
However, whey is not just protein. It contains tons of nutrients and is considered one of the best supplements to date.
What is Whey?
For all those life enthusiasts that keep hearing about this fad called ‘Whey Protein’ and think it’s everything from fruit extract to wheat or barley… let’s set the record straight. In a nut-shell whey is the liquid part of milk that separates during the production of cheese. This is the curdled part that is usually strained. You get sweet Whey and Sour Whey which is used in several different products. Milk contains an ingredient called ‘casein’, which is the majority part of it and the whey is the lesser part, which takes up about 20%.
To paint a better picture, when you open a yoghurt pot, you sometimes see liquid separated from the yoghurt itself – this is Whey.
It used to be considered useless, until manufacturers, especially cheese production companies found its benefits and uses i.e. as a form of protein replacement. On its own it is an acquired taste that not everyone would like it. Thus, it comes in different flavors like vanilla, chocolate, or strawberry.
Plant based whey protein is usually the best option to choose from as you know you are getting 100% natural protein as opposed to artificial ingredients. Some of these include products that are 100% plant-based and labeled as the gold standard whey protein of choice.
If you feel the need to add protein to your daily intake of foods and drinks, this is the easiest way to do it. However, when you do buy whey protein, it is essential to check the ingredients label, as not all whey is pure. Some of them have additives and artificial ingredients that are bad for you.
Also, because the protein in whey is of a desirable quality and quantity, and as mentioned above it is loaded with amino acids like ‘cysteine’ and ‘leucine’ in high concentrates, some studies have found that it is effective at growing muscles and increasing strength and endurance and some studies find no effect.
A few of the other benefits of incorporating whey protein into your diet may be:
– Hormones: It increases the release of anabolic hormones such as insulin. This can initiate muscle growth. Find out detailed info here.
– Fast absorption: In comparison to other protein substitutes, whey protein absorbs and starts to get used quicker in the body, compared to others.
– Can reduce inflammation: Our bodies get inflamed as a response to injury or damage. Sometimes this is necessary, and sometimes it is not. If it is of the chronic kind, then it’s harmful. Some studies show that high protein intake can reduce blood vessels thus reducing inflammation.
– Increases Satiety: Some studies show that drinking whey protein decreases your cravings for other type of foods because it makes you feel fuller longer, it can boost the metabolism. This, combined with weight training, can cause you to lose weight and increase lean muscle.
– Helps in treating Type 2 Diabetes: Moderating blood sugar and increasing insulin has been found to be the beneficial uses of whey protein in the body. Taking this with a high carbohydrate meal has been proven to moderate sugar levels in the body.
As you may have already figured out, this type of protein is popular amongst health enthusiasts and especially for people who regular at the gym and do bodybuilding, and of course also for athletes. But it can also be useful for people wo lack protein in their diet and who may need to lose weight. However, if you are lactose intolerant and/or perhaps allergic to dairy products, you would want to be careful around whey protein.
There are other forms of protein that you can incorporate into your diet. Some of which are:
- Chicken breast: a lean form of protein.
- Turkey breast: a low-calorie source of protein egg whites: the most commonly eaten form of protein.
- Fish: especially dried fish like cod, flounder or halibut are rich in protein.
- If you don’t like dry fish: you can have other types of fresh fish like tuna, tilapia or pollock.
- Shrimp: This is high in protein and low in fat.
If drinking milkshake is too boring and mundane for you, there are tons of recipes and ideas you can find online: https://cookpad.com/us/search/whey%20protein
- For breakfast: pancakes, crepes and waffles.
- For lunch and dinners: burgers, soups, pizza, and meatball lasagna.
- For snacks: protein bars or brownies, muffins, crackers, protein energy balls, and cookies.