Are you interested in boosting your protein intake? One practical option is protein powders, such as whey protein isolate (wpi-). Many experts believe Polish farmers first discovered whey in 5,500 BC when they noticed a liquid that separated from curd proteins in goat’s milk, according to Detour Bar. The global whey protein market is worth over AUD13.7 billion as of 2018.
Here are some of the main health benefits based on past studies:
Whey protein is one of two milk proteins, the other being casein (curds). Whey protein is still a complete protein, which contains all the essential amino acids (EAAs) people must get from food and supplements.
We must consume EAAs daily because the human body doesn’t produce them like the 11 non-essential amino acids (NEAAs).
Other complete proteins include:
It’s important to consume different animal-based and plant-based protein sources. That’s due to them having different amounts of the 9 EAAs.
Some studies show that the amino acids found in whey protein variants like isolate seem to function as an immune system booster. Health experts believe this is due to high antioxidants in the amino acids methionine and cysteine.
Recent surveys show that about 7% of Australians have high cholesterol, according to the Australian government. Based on research, whey protein might help lower total and “bad” low-density lipoprotein (LDL) cholesterol levels better versus casein proteins.
It’s important to lower bad cholesterol since, over time, it can increase the risk of serious health issues like heart disease. Besides milk proteins, other foods high in healthy cholesterol include:
The macronutrient protein makes you feel fuller than carbs and fat. When that happens, you’ll be less likely to snack between meals. One reason highly-processed carbs like white bread cause weight gain is they’re less filling than a glass of milk or piece of cheese.
Another way whey protein can help with weight loss is through boosting energy use. It helps to balance your calorie consumption. Past research shows the connection between more protein and fewer cravings. Some studies reveal that making protein one-quarter of your daily calories reduces food cravings by 60%.
Lean Muscle Mass
Whey protein is a good option for fitness goals like building lean muscle mass. This requires enough of all 20 amino acids, including branched-chain amino acids (BCAs), which have been trending in recent years. While BCAAs are important, you’ll need enough of all EAAs to build muscles.
The process happens when the protein releases various hormones. For example, insulin is required for muscle growth. It’s high in the amino acid leucine and triggers “muscle protein synthesis” in the body. That, in turn, boosts the muscle growth process.
The isolate variant of whey protein also has less fat and lactose than whey protein concentrate. This makes WPI a better option if you’re on a low-fat diet or have lactose intolerance. Lactose is the natural sugar in milk products that can trigger unwanted symptoms in some people.
In terms of nutrients, whey isolate has a somewhat lower amount versus whey concentrates. However, it still contains at least 90% protein.
Protein powders like whey protein have been trending due to their convenience and effectiveness. This includes wpi- that’s high-protein and lower-fat. Scientific studies also show the complete protein is effective for building muscle mass, stronger immune system, and lower bad cholesterol. Whey might be the way to go.