Whey protein is a popular dietary supplement among bodybuilders, athletes, and those looking to increase their protein intake. But are there any long-term health benefits associated with taking whey protein regularly? Studies suggest that regularly adding whey protein to the diet may help reduce markers of chronic inflammation, reducing the risk of negative health effects. Early studies also suggest that whey protein may help lower high cholesterol levels, especially “bad” LDL cholesterol. Muscle mass naturally declines with age, usually causing an increase in fat and increasing the risk of many chronic diseases.
Whey protein can help combat this by making you feel full for longer and possibly increasing the amount of calories your body burns on a daily basis. These properties of whey protein may even be comparable to those of diabetes medications, such as sulphonylurea (2). Eating lots of protein is a very effective way to lose weight, and some studies show that whey protein can have even greater effects than other types of protein. Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass. Several studies conducted on both humans and rodents have found that whey proteins can reduce oxidative stress and increase glutathione levels (30, 31, 32, 3).
When the solid curd is extracted, aqueous whey protein remains, which contains varying amounts of lactose (milk sugar) and fat. Whey protein is also a fast-acting protein, absorbed by the body at a rate of approximately 10 grams per hour. We need protein to build and maintain bones, muscles, and skin, but not all proteins are created equal. Whey protein is great for promoting muscle growth and maintenance when combined with strength training. At the end of the day, whey protein isn't just a practical way to increase protein intake, but it can also have some powerful health benefits. People can use protein powder to supplement their protein intake, help build muscle, aid muscle recovery, and encourage healthy weight loss.
If you are lactose intolerant, hydrolyzed or isolated whey protein may be more suitable than concentrated whey protein. However, it's important to note that consuming too much whey protein can cause stomach aches and cramps. As an expert in nutrition and fitness, I recommend taking whey protein as part of a balanced diet for long-term health benefits. It's important to remember that while whey protein can be beneficial for some people, it's not a miracle cure-all. It's best to consult with your doctor before starting any new supplement regimen.
