October 25th, 2017
Whey protein is found in the watery portion of milk left when curds are removed in the making of cheese. Whey protein is considered a complete protein, contains all 9 essential amino acid, is low in lactose content, and easy to digest. A popular diet supplement among people of all ages, it’s included in baby formulas, nutrition shakes for the elderly, weight loss supplements and used by young men wanting to build muscle mass.
Whey protein is a complex protein made of many building blocks called amino acids. Amino acids in our bodies are primarily used for muscle growth and to repair tissues. Good whey concentrates also contain growth factors, various healthy lipids, immunoglobulins and lactoferrin, which can support a healthy immune system.
It’s used to improve athletic performance, as a food supplement and as an alternative to milk. Whey protein improves the nutrient content of our diet, and supports the healthy bacteria in the gut. It could have health benefits for people who are obese, and do not yet have diabetes, keeping sugar levels where they are supposed to be.
Some clinical research shows that using whey protein in combination with strength training increases lean body mass, strength, and muscle size. Taking whey protein seems to improve recovery from exercise in some people. In one study, Marines taking a whey supplement experienced less muscle soreness and had 28 percent fewer medical visits for muscle and joint problems. Many of whey’s health benefits may be linked to a powerful antioxidant called glutathione. The body makes glutathione from the amino acid cysteine, and whey is high in cysteine.
Most people can use 20-30 gm of whey protein once or twice a day. For improving athletic performance: use 1.2-1.5 grams/kg of whey protein in combination with strength training for 6-10 weeks. Drink a whey protein shake within 40 minutes to replenish after a workout.
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