Whey Protein Powder: Benefits, Uses, and Choosing the Right Brand
Protein powder, in particular whey protein, is a product that is familiar to a vast number of people engaged in the overall healthy lifestyle. It aids in muscle development, weight loss and general wellbeing, as such people around the globe have taken the product. In this guide, titled All About Whey: In my first article, titled Understanding Whey Protein: Its Benefits, Uses, and How to Choose the Right Type, I will explain everything about whey protein powder that you need to know and seven benefits and uses.
What is Whey Protein?
Whey protein is a product of the milk. During cheese making process, other products derived from milk are separated through skimming of whey from milk. They then dry and process this liquid to make whey protein powder out of it as finally they bottle it for distribution. It is a stated fact and well known that protein is made up of nine essential amino acids which the diet requires and this product is a complete one.
There are actually three main types of whey protein:
Whey Protein Concentrate (WPC) – This form contains about 70-80% protein, along with some lactose and fat. This is often the most common form of whey and is usually called a relatively affordable and versatile product.
Whey Protein Isolate (WPI): Includes about 90% or more protein and relatively less fat and lactose. Suitable for those who need higher proteins without extra calories.
Whey Protein Hydrolysate (WPH): Predigested and partially broken down to be easier on digestion. This one is a bit pricier and will see the most action in athletes’ diets as well as those with digestive sensitivities.
Benefit Whey Protein Powder
Dietary protein source which primarily includes whey protein, possess a substantial quantity of BCAA such as leucine, which has a pivotal role in synthesis of muscle proteins required for muscle growth, especially in muscle recovery phase post exercise..
Weight management Whey protein increases satiety, that means that it enhances the feeling of fullness, which reduces hunger and cravings. Replacing high-calorie foods with a whey protein shake may reduce your daily calorie intake, thereby possibly promoting weight loss.
Stronger Immune Whey contains immunoglobulins and lactoferrin, which strengthen the immune system. Strict consumption of whey protein will help develop the body’s capability to fight infections.
Antioxidant Whey protein enhances the development of glutathione, which is a powerful antioxidant in the human body. It assists in combating oxidative stress, thus slowing down possible aging and reducing its chances of chronic diseases.
Research finds that whey protein reduces cholesterol and even leads to a decrease in the already significantly increased blood pressure, both beneficial to the heart.
How to Use Whey Protein Powder
Whey protein offers versatility and can be used in many ways. For example, you can mix it with water or milk to create a quick recovery shake after your workout.
Meal Replacement:
Mix with fruits and vegetables, then add other ingredients to come up with a nutritious meal replacement smoothie.
In Baking: You can add whey protein to pancakes, muffins, or other baked products to boost the protein levels of those goods.
In Cooking:
Blend with oatmeal, yogurt, or soups to make a meal better in protein.
How to Select the Best Whey Protein Powder
You need to look at the following considerations when deciding on the best whey protein powder.
Protein Concentration: As much as you want to have protein with minimum calories, then go for whey protein isolate.
Lactose Intolerance:
In The Complete Guide to Whey Protein Powder: Benefits & Types, we advise lactose-intolerant individuals to switch to Whey Protein Isolate or Hydrolysate, as these options have significantly reduced lactose content.
Flavor:
Select a flavor you enjoy, or opt for an unflavored variety that easily mixes into various recipes.
Ingredients:
Select whey protein powders which have minimal additives and fillers. Try ones with no artificial sweetener, colors, and flavors.
Cost:
Of all the three options available, consumers consider whey protein concentrate cheaper than isolates and hydrolysates because of the higher purity of the later.