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Everybody wants to remain fit physically, mentally and socially. Hence to remain physically fit people irrespective of men and women in modern era have developed a culture to go to their nearby gym or getting involved in various outdoor activities like swimming, cycling, jogging, horse riding, aerobics of various types , tabata dance and many more hoping to get a well-toned figure like their celebrity counterparts. So to follow their goal most of the time the loose their destination or dream due to lack of the knowledge regarding their diet as well as the correct exercise with correct posture .so hitting the gym and engaging in cardio exercise ,weight training and endurance exercise are the most effective way to build muscle mass having lost the ugly body fat provided if you do that in a right way combined with right diet rich in proteins and other essential minerals to compensate for the wear and tear of muscles and accelerate the build-up of muscle mass . Eggs, soyabean or other soya products, milk, milk products and poultry are the best sources of protein. But people who hit the gym have special nutritional requirements, which are fulfilled by the intake of protein supplements. There are myriad of protein supplements available in the market, such as whey protein, casein protein, egg protein, rice protein, hemp protein, pea protein and soya protein. Here I will discuss only about the benefit, pros, cons and other deep insight of whey protein supplementation.
Whey protein supplements/powder are among the most popular supplements on the market today, largely because people think that daily protein shake of 1or 2 is a great addition to an otherwise healthy diet – especially for those who undergo strength training exercise on regular basis.
It’s no longer just bodybuilders and fitness models that mix up a shake after their workout but also many young women and housewives who’ll do everything to halt the physical decline that occurs as they get older are looking to gain some muscle for boosting up their healthy body.
What is Whey Protein?
Milk is made of two proteins, casein and whey. Whey Protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey Protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.
As well it is easily digestible, absorbed from the gut quickly compared to other types of protein.
These qualities make it one of the best dietary sources of protein available
Whey protein composition and whey protein types
There are three primary types of whey protein
Whey Protein Concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
Whey Protein Isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
Whey Protein Hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.WPH is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.
The Difference between Whey Concentrate, Isolate and Hydrolysate
Concentrate
The newly separated mixture is then filtered and neutralised with citric acid. Continuous filtration of this liquid whey concentrates its protein percentage down to 80% protein. Further microfiltration can boost protein concentration up to 90% (13)! The liquid whey solution is then warmed and spray dried to become a whey protein powder. This is often described as whey Concentrate and still includes a level of fat and carbohydrates (in the form of lactose).
This form of protein can have between 29-90% total protein but 70% and 80% concentrations are the most commonly seen in sports nutrition supplements (13-14).
Isolate
There are also variations on whey protein based upon different manufacturing processes which are applied to the whey. These are labelled as Isolate (where water is removed along with all lactose and cholesterol leading to a 95% protein concentration) .
Hydrolysate
Where the whey is partially pre-digested with enzymes to reduce the size of the peptide molecules .
Whey Protein Dosage
The amount of whey protein to supplement depends on individual daily protein goals. For example:
Please note that obese individuals should not follow the above recommendations, as bodyweight calculations would result in very high dosages. Obese people should calculate their protein targets based on what their body weight would be, assuming an overweight BMI.
One more thing to add if you are lactose intolerant, Whey Protein Hydrolysate or Isolate may be more suitable than Whey Protein Concentrate. People with liver and kidney disease should consult their physician before taking a protein supplement.
Whey dosage for different activities/ training
Generally protein intake should range from 1g/ kg to 1.6g/ kg depending upon the duration and intensity of performance
Cycling
The advised dosage for 2 bouts of 90 minutes cycling at 46% VO2 max was 1g per kg per day.
Running
A dosage of 1.6g per kg per day meets the protein (nitrogen balance) requirements for experienced runners.
In an elite running population this requirement is suggested to reduce to 1.49g per kg per day .
Whey Dosage for Strength Training
It is likely obvious to most that activities involving strength, such as weight lifting and bodybuilding have a higher protein requirement than endurance activities. This is particularly evident when undertaking the early stages of training or when volume of exercise changes dramatically.
However, the scientific literature does not have a specific dosage which is more commonly quoted for this population. Rather a range of protein consumption levels are usually seen.
1.2-1.8g per kg per day is suggested to stimulate lean muscle mass accretion.
This same dosage (1.2-1.8g) will facilitate adaptations to training if sufficient calories are provided also.
Body builders are suggested to consume 1.12g per kg per day specifically.
Power sport athletes (such as Olympic weight lifting) are suggested to consume between 1.6-2g per kg per day.
Doses of 2.3-3.1g per kg per day are suggested for bodybuilders as a higher intake is proposed to sustain Lean Body Mass (LBM), with sufficient carbohydrates and reduced fat intake . Intense resistance training (alongside calorie restriction) can lead to a Negative Nitrogen Balance (NNB) despite 2g/kg protein consumed.
Whey Protein for Intermittent Sports
A protein intake of 1.4-1.7g per kg per day is recommended for athletes undertaking activities which are intermittent in nature. This would include sports such as football or basketball.
Why we should not consume whey protein//Yes, you read the title correctly… Contrary to what you may have been led to believe from reading about protein supplementation online or listening to the most jacked guy at your gym talk about muscle building, supplementation, and dieting, whey protein powder, which is composed of a collection of globular proteins isolated from the liquid material created as a by-product of cheese production, is not the ultimate health food. Actually, consuming supplements like whey protein concentrate and whey protein bars may do you more harm than good.
What are the possible health benefits of whey protein?
Anti-cancer properties
Whey protein diets result in increased glutathione (GSH) concentration in a number of tissues. Whey protein is particularly rich in substrates for glutathione synthesis. We suggest that whey protein may be exerting its effect on carcinogenesis by enhancing GSH concentration.
Aiding weight loss
Lowering cholesterol
Scientific studies suggest that whey protein may help lower cholesterol, but results have been inconsistent, and more research is needed to determine whether it’s effective, notes a December 2013 report in “Nutrition Research Reviews.” An earlier study published in “Clinical Nutrition” in August 2011 found that cholesterol and triglyceride levels dropped in overweight women who took whey protein for four weeks . Doctors used to recommend that you consume no more than 300mg of dietary cholesterol per day (200mg if you had a high risk of heart disease), but in 2015 those guidelines changed. Now, there are no specific recommended limits for the amount of cholesterol you consume from food. But it’s still important to pay attention to the food you eat in order to keep your body’s cholesterol levels in a healthy range. Doctors now recommend that you limit the amount of harmful saturated fats, trans fats, and added sugars. Also you should keep an eye on the amount of cholesterol in the food you eat. This is because foods that are high in cholesterol also tend to be high in saturated fats.
Asthma
Research has found that Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.
Reducing weight loss in HIV-positive patients
A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.
Promoteing Muscle Growth
Without proper exercise Muscle mass naturally declines with age.
This usually leads to fat gain and raises the risk of many chronic diseases.
However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.
Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy.
Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.
Leucine is the most growth-promoting (anabolic) of the amino acids.
For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body.
For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.
However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.
Whey Protein May Lower Blood Pressure
Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.
Numerous studies have linked the consumption of dairy products with reduced blood pressure.
This effect has been attributed to a family of bioactive peptides in dairy, so-called “Angiotensin-Converting-Enzyme inhibitors” (ACE-inhibitors).
In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.
A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.
One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.
This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.
However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with (18).
No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink (19).
Whey Protein May Help Treat Type 2 Diabetes
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.
Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.
Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects.
When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand.
These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea.
As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.
Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics.
Whey Protein May Help Reduce Inflammation
Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.
Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.
A large review study found that high doses of whey protein supplements significantly reduced C-Reactive Protein (CRP), a key marker of inflammation in the body.
Whey Protein May Be Beneficial for Inflammatory Bowel Disease
Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.
It is a collective term for Crohn’s disease and ulcerative colitis.
In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.
However, the available evidence is weak and further studies are needed before any strong claims can be made.
Whey Protein May Enhance the Body’s Antioxidant Defenses
Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases. One of the most important antioxidants in humans is glutathione. Unlike most antioxidants we get from the diet, glutathione is produced by the body. In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply. For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses. A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione.
Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
Satiety is a term used to describe the feeling of fullness we experience after eating a meal.
It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat.
Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition.
Protein is by far the most filling of the three macronutrients.
However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
These properties make it particularly useful for those who need to eat fewer calories and lose weight.
Whey Protein Can Help You Lose Weight
Increased consumption of protein is a well-known weight loss strategy .
Eating more protein may promote fat loss by:
Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types.
What Are The Side Effects May Happened With Whey Protein Consumption
Consumption of whey protein is highly satietic (filling) effect in stomach, which will further reduce hunger. Satiety is defined as the feeling of fullness we experience after eating a meal. Out of all three major components of food, protein has the most filling effect .but not all proteins have the same effect on satiety. Whey protein in comparison of casein and soy has more satietic quotient. These properties make it particularly useful for those who need to eat fewer calories and lose weight.
Consumption of protein to promote fat loss by:
Suppressing appetite.
Boosting metabolism which help you to burn more calories.
Maintaining muscle mass during losing accumulated fat from body .
Possible side effects with consumption of whey protein:
The regular requirement of protein intake is 1 gm per kg body weight, that means if are a healthy male /female of 60 kg body weight then your protein intake should be 60 gm in 24 hours.
If anyone is lactose intolerant, whey protein hydrolysate or isolate may be more suitable than concentrate. The people who are suffering with milk allergy may show allergic to whey protein. In moderate doses, whey protein never cause any adverse effects . But with higher dose the following ailments may happened –
As any protein supplements derived from animal source like eggs/meat are acidic in nature which rise the blood acidity in our body and to neutralize that our body will release calcium and phosphate which are alkaline in nature and these alkaline substances comes from our bone and this is how you gradually lose your bone mass every time you get high on animal protein supplements, leading to osteoporosis and brittle bones.
Aggressively rely on only protein supplements basically become a big hindrance to get other macronutrients for a healthy body .So cutting back your vitamins, fat and carbohydrate intake. Insufficient vitamins, crabs and fat make it difficult for the body to maintain healthy hair, triggering telogen effluvium characterized by heavy hair loss and balding.
It is mostly happened with soy-based protein supplements. While soy is rich is essential amino acids, it is also rich with phytoestrogen. Phytoestrogen, when ingested mimics the estrogen .It’s true that 95% of soy used to make protein supplements is genetically modified. The genetically modified soy contains a chemical named glyphosphate, which is responsible for hormonal imbalance, miscarriage in pregnant women and birth defects in the newborns. The daidzein and genistein found in soy can cause erectile dysfunction, diminished libido and enlarged breasts in men.
Only living with protein supplements without carbohydrate can create n environment of ketosis. As body breaks the fatty tissues t as the primary source of energy which leads to high blood acidity levels. Consistent high blood acidity is known to impair liver functions and may result in severe liver disorders.
Harmful heavy metals such as arsenic, mercury and cadmium were found during a research in 2010. so prolonged consumption of protein supplements can make any one sick, which may cause exhaustion, throbbing muscles, aching joints and digestive disorders.
Interaction with regular drug consumption is another concern. You should not consume whey protein when you are on medication for hypertension. Whey protein can interact with anti-platelet medications, anti-coagulant drugs and nsaids (non steroidal anti-inflammatory drugs), increasing the risk of bleeding. There is a long list of drug interactions, which one must study before taking any protein supplement. A supervised, recommended intake of protein supplements is always advisable.
The key note:
As per the Newton’s third law; every action has an opposite and equal reaction. Hence the consumption of whey protein as a protein supplements has both the effect of good or bad on your body and it will be depend on the frequency of use and the monitoring of the consumption of whey protein by that individual keeping in the mind of few factors like age, sex, physical condition, any medical condition and life style.
