Whey Protein - The Essential Macronutrient Not Only for Athletes
Not just a macro for fitness and bodybuilding enthusiasts, but a key part of building not only muscle but also benchmark health and longevity.
Who has never heard of Whey Protein, the whey proteins that are found in a myriad of products on the market and with many properties to support the human body. The basic problem is that even today there are many "doubts". Let's see clearly.
First of all, let's make a brief premise: whey proteins are simply a powdered food, coming from milk, more precisely a protein fraction of which milk is composed, as well as a safe and effective support to increase the daily protein intake, but above all a support to be used on the subject with various uses and at various times of the day. Let's start by saying that as with any other protein food, taking into account that a suitable diet is implemented for the subject, varied and balanced, even with whey proteins and their properties you need to have balance, intelligence and choosing certified and high quality products.
What makes whey proteins so special?
As just summarized, Whey is a highly studied and time-tested food product, used for years by both athletes and the elderly. Unlike other protein sources, milk proteins have a high biological value (VB, a parameter that evaluates protein foods based on the quality of the amino acids they contain), an exceptional score of the Correct Protein Digestibility of Amino Acids index (PDCAAS, evaluates the quality of proteins based on both amino acids and how well the body digests them), therefore complete with all the essential and semi-essential amino acids that the human body needs to fully perform its functions with excellent digestibility and assimilation. Furthermore, the tangible benefits are not limited only to the athlete looking for an excellent protein source to build and repair muscle tissue. Whey protein, if chosen with precision for the individual and of quality, can also support the immune system, optimize healthy weight management, liver problems, metabolism and even improve mood and general well-being in an anti-aging perspective.
So, whether an athlete looking to optimize performance or simply a worker who wants to maintain a healthy and active lifestyle, whey protein can be a smart, incredibly valuable choice to keep in the nutritional arsenal of your diet.
Key benefits of whey protein
1. Supports muscle growth and repair
Whey protein is considered one of the most effective supplements for muscle growth and repair. This is because it contains a high concentration of branched-chain amino acids (BCAAs) – leucine, isoleucine and valine – which are crucial for muscle protein synthesis. In a meta-analysis of 14 studies, researchers found that whey protein supplementation significantly increased muscle mass and strength in healthy adults (1)
2. Aids in weight loss
Whey protein may also aid in weight loss by promoting satiety and increasing metabolism. One study in overweight and obese individuals found that whey protein supplementation significantly reduced body weight, fat mass, and waist circumference (2)
Another study showed that whey protein supplementation increased energy expenditure and fat oxidation in healthy individuals (3)
3. Lowers blood pressure
Some research suggests that whey protein may help reduce blood pressure in people with hypertension. In one study in 71 adults with hypertension, whey protein supplementation significantly reduced systolic and diastolic blood pressure. (4)
Another study showed that consuming whey protein improved endothelial function, which can lead to lower blood pressure. (2)
4. Improved immune function
Whey protein contains several bioactive compounds (lactoimmunoglobulins) that can improve immune function. In a study of older adults, whey protein supplementation improved the immune response to a flu vaccine. (5)
Other studies have shown that whey protein can increase levels of glutathione, an antioxidant that plays a crucial role in immune function. (6)
Aside from genetics and allergies (not intolerance, since some whey is virtually lactose-free), some people are still afraid of consuming supplements like whey protein due to misinformation and biased media coverage. When you think of whey, you immediately think of a “gym” supplement. In addition, the stigma surrounding it and myths about the harmful side effects of protein on your health, create even more fear and detachment.
The most common myths and their legitimacy
1. Whey protein is artificial and contains steroids
FACT: What is whey protein? Whey is one of the proteins found in milk, which can be extracted through the cheese-making process. The liquid left over in the cheese-making process, by curdling the milk, is known as whey water. Whey water, in addition to being the best source of whey protein, is naturally rich in various nutrients. This liquid is rich in other interesting nutrients and is then processed and enhanced to create commercial whey protein formulas.
What is a steroid? A steroid is a biological compound that when consumed causes the amplification and abnormal growth of cells and tissues in the human body. This is why some trainers use steroids, as they can lead to emblematic muscle growth but also an improvement in performance (doping is not only in bodybuilding). Unnecessary steroid intake can lead to fertility problems, weight gain, hypertension and even cancer in some cases. I remember that some hormones are already present in the human body and are precisely steroid derivatives. These hormones should not be administered exogenously into the human body without a medical prescription, as the body produces them on its own and balances them depending on subjectivity and lifestyle. This is the only reason why working on hormonal balance in a natural way with even ad hoc supplements, can prove to be the weapon of the future to stay in shape and get a body to envy. There is a lot of paranoia about whey protein supplements but they are not really comparable to steroids and have nothing to do with their negative effects. However, even if whey proteins are not drugs, you should never overdo it (like all things), losing focus on quality and the production chain. When you decide to include a supplement or whey proteins, you must be extremely cautious and choose wisely.
Remember:
• Pure whey protein supplements cannot be very cheap. The more you increase the processing rate to make a unique product free from contaminants and lactose, the more the price increases. If then, the company decides to use high quality raw materials, with the current increases, it is unthinkable to find 1kg proteins for 20 euros. So, be careful what you read!
• Do not opt for a little-known and little-tested brand. This is not only for flavor and digestibility but also for food safety and effectiveness of the product.
• Always buy supplements from a transparent, reputable company and check that the product is completely sealed.
2. Whey protein affects the kidneys and liver
FACT: Imagine drinking whey water (the water left out during the preparation of cheese), will it negatively affect your kidneys or liver? No.
The same goes for the whey protein supplement, provided it is authentic, of quality. No research has yet confirmed any side effects of whey protein on the liver and kidneys (if consumed within the recommended limits and by healthy subjects), in fact some studies confirm that it could be found to be a support in case of fatty liver. Even in case of kidney health, it is not the whey protein that causes damage to the kidneys but rather an excessive intake of protein (more than the individual needs) in chronic with already present problems in these two fundamental filtering organs. Furthermore, to ensure the greatest individual well-being, whey protein should be included in a varied and balanced diet and training plan, designed specifically for the individual based on their initial state of health.
3. Whey protein causes hair loss
FACT: Protein is essential for hair growth and does not lead to hair loss. However, research shows that the creatine in some whey proteins converts testosterone in males to dihydrotestosterone, which can stimulate hair loss. Additionally, people with hormonal issues may experience hair loss from consuming whey protein due to the additional compounds in the supplement. Therefore, it is necessary to use high-quality whey protein and consult a nutritionist before starting to take whey protein, especially if you have hormonal imbalances or other systemic issues.
4. Whey concentrate, isolate, and hydrolysate are all the same and cost more just to steal money.
FACT: It depends on your goal whether you opt for concentrate, isolate, or hydrolysate. But first, it is essential to understand the difference between the three.
Whey protein concentrate is the supplement that I would call mother, formed by the remaining by-product of cheese production, with their original nutrients intact, greater presence of fats and carbohydrates, better profile and bioactive components. The only flaw? That having a little lactose and fats, not everyone digests them well.
Whey protein isolate is the purest form, following whey concentrate with an almost total absence of carbohydrates and fats, in addition to being practically lactose-free, they are the choice that everyone agrees on, even the most delicate intestines.
Hydrolyzed whey, on the other hand, are “pre-digested” whey, therefore with a very rapid assimilation speed. Obviously, it is a very technical protein, suitable for agonists, some clinical cases and for those who have to eat particularly fast meals. But why remove carbohydrates and fats from proteins? As important as it is for some, this does not mean that carbohydrates are not necessary after training; rather, the processing improves the quality of the proteins creating better digestion. As with all things, it will always depend on subjectivity and your goals
5. All proteins (casein, soy, blend, etc.) are the same and perform the same function
FACT: There are various sources of good quality protein foods but the most consumed are whey, soy and casein. Other food protein sources include egg protein, meat protein, lentil protein, pea protein, rice protein, but they are less used.
How is whey protein different from other proteins?
• Whey is the protein that guarantees excellent absorption, rapid, which supports muscle "recovery" after activity or when a good source of protein with a fast digestibility and amino acid complex may be needed. On the other hand, soy and casein are slow-digesting proteins and therefore promote muscle "building" at other more specific times.
• Whey has been shown to optimize the growth of lean muscle mass in a more "marked" way compared to other sources.
• Quality, properly processed whey is loaded with beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins, all of which are linked to a good immune system.
• It is true that whey, soy and casein all have the essential amino acids, but the ratio is more favorable in whey. However, a blend of multiple sources could provide a better influx of AA (amino acids) improving recovery but it is necessary to contextualize the subjectivity and the objective without aggravating digestion too much.
6. Whey proteins are not suitable for women
REALITY: Protein supplements especially whey are great for both men and women depending on protein requirements and subjectivity. According to ICMR (Indian Council of Medical Research), the protein requirement for a sedentary male reference is 60 grams while for a sedentary female reference is 55 grams per day (even if from the latest sources, the daily intake is estimated higher and calculated on body weight). This requirement increases based on the increase in training intensity. The underlying problem is that often some coaches do not do a correct anamnesis (therefore they do not evaluate subjectivity) and recommend the same amount of whey for both. Excessive intake of protein powder can cause greater discomfort for women (more delicate organism) creating fears and perplexities in taking whey. In reality, whey has many benefits for the female sex, especially if you practice regular physical exercise. Good brands of whey protein, extracted from pasture-raised cows, in addition to providing a complete pool of amino acids (which many women lack), can support skin health, performance and overall body composition. As always, subjectivity and balance.
7. Whey protein causes acidity and poor digestion
FACT: It is not the whey protein itself that causes problems but the low-quality and especially poorly absorbed whey protein that causes various mixes and insufficient water intake. If poorly prepared and especially mixed with too many foods, overall you can experience digestibility problems resulting in acidity and reflux. For proper digestion of whey protein shakes, you need to regularly have an adequate amount of water or liquids and not add too many additional ingredients (oats, fruit, milk, etc.). Even a high amount of protein through a diet with a deficit of alkaline foods and water can cause the same problems. Therefore, the best way to take whey protein is in water, in the quantity depending on your subjectivity and lifestyle.
Which and How Many Protein Powders?
There are many products and many types on the market including concentrates (the basic raw material but with more fats and carbohydrates and a little lactose), isolates (purer, lighter and with excellent digestibility, with a low intake of carbohydrates, fats and less lactose) and finally hydrolyzed (more technical protein, with a total absence of carbohydrates, fats and with very fast digestion). As always, for all choices, it depends on your subjectivity, objectives, health and daily protein needs. In the end, whey proteins or Whey Protein are a real powdered food, many times higher in quality than many other processed products but as with all things, balance and variety are needed, always remaining in a precise, healthy and varied diet.
Whey Protein Health Concerns and Side Effects
NB: An individual who already has liver and/or kidney disease should not take supplements unless advised by a trained professional, as these organs are already under stress and cannot utilize excess protein and supplements. This does not mean that taking these supplements will compromise liver or kidney function, but taking them while you are ill may be inadvisable and harmful, especially if you are “do it yourself”.
Conclusion
This article has shed some light on some of the most common myths about whey protein. However, as we have seen, whey protein can be a great addition to a healthy, balanced diet for many people, providing a convenient and effective way to increase protein intake and support your fitness goals. Whether you are an athlete looking to improve performance or simply an active individual looking to build a stronger, healthier body, whey protein can be a valuable tool that you should not forget.
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