Whey protein is something regarding which, every gymgoer seems to be always sceptic about. The question of does whey protein work is always prevalent within the community.
They happily conclude that supplements can harm their body without even inquiring about the length and breadth of the subject. The two major reasons to which this can be accredited are lack of knowledge and the plethora of incorrect knowledge surfacing within the society, regarding the supplements.
How Whey Protein Works?
Well first of all, to break the myth, whey protein isn’t just the fuel for muscles.
Whey protein is basically a convenient alternative to whole foods that can be used to supplement the diet. It is produced as a by-product during the cheese making process. Milk is separated into solids and liquids – the leftover liquid is the whey. This is then processed to form a powder and the resulting whey is considered a complete protein, containing all 9 essential amino acids and with a low lactose content.
When used as a supplement, whey protein can help to improve muscle protein synthesis and promote the growth of lean tissue mass.
Related Article: How Whey Protein is Made
Does Whey Protein work for Weight Loss?
Whey protein is surely the most potent supplement when it comes to muscle building, which we all are well aware of. But something, which not a lot of people know, is that just as whey is helpful for the ones who want bigger and stronger biceps, it’s also helpful for the ones wanting to achieve slimmer hips and thighs.
There are a couple of defined ways in which whey protein helps in reducing weight.
Whey helps in satiating your Appetite
Whey protein is known to reduce hunger, which will eventually lead to you, consuming less calories.
The reason why majority of weight loss diets don’t last for long is because losing weight entails less calories intake. Consuming less calories means increasing hunger and the desire to eat, which brings you at the point where you started. So, the real challenge is reducing your per day calories intake and at the same time balancing your hunger needs, which can be aptly sufficed by a high-protein reduced calorie diet, as that in the case of whey protein.
Multiple studies have shown that switching to a high-protein weight maintenance diet from a low-protein weight maintenance diet, has given people desired effects of weight loss. The thing is, whey protein consists of high levels of a peptide called as glycomacropeptide (GMP), which is a powerful satiety or in other words, hunger-quenching nutrient. It stimulates the release of cholecystokinin (CCK), a hormone responsible for controlling hunger.
Whey Protein restricts Fat Storage
A new research has stated that whey facilitates fat loss by blocking the fat storage.
Whey is a dairy protein and the beneficial effects of increased dairy intake on the body is world known. Approximately half of the fat storage reducing effects of dairy foods are accredited to couple of specific nutrients – branched chain amino acids, or leucine and a protein fraction called ACE inhibiting peptide. Apparently, both of these are components of whey, and thus helps in facilitating the restriction of fat storage.
But it’s not that adding whey protein to your diet will magically melt those extra pounds. To actually benefit from a diet consisting of protein shakes, overall calories intake needs to be controlled while adding resistance training to your plan at the same time.
The best part, including whey protein in weight lose diets is equally good for women as it is in the case of men.
Similar Article: 10 Benefits about Whey Protein you didn’t know
Does Whey Protein work to Gain Muscle?
Exercising helps in burning of the excess body fat; we all know that but high-protein diets such as whey have proven to boost the effectiveness of exercises, is something not a lot of people are aware of. Whey protein helps you in gaining muscles, which is aided by the amino acid content present in whey.
Whey is categorized as a muscle builder for some of the following reasons,
- Courtesy of its rapid rate of digestion (whey is the fastest digesting protein powder), the amino acid content of the protein breaks down as soon as it gets inside your system and is then absorbed in the bloodstream quickly. The blood then carries these amino acids to muscle tissue so as to quickly ignite the protein synthesis process.
- A study published in the Journal of the International Society of Sports Nutrition found that people who consumed whey after training, experienced enhanced blood flow to their forearm muscles. This then improves the delivery of muscle-building nutrients to the muscles and spurs the recovery process after workouts.
- As compared to a casein protein drink, which boosts the protein synthesis by just about 30%, whey proteins have been found to boost the protein synthesis by as much as 70%.
A normal intake of 0.4 – 0.6 gms of protein per pound of your body weight, which would equate to somewhere between 60 – 90 gms daily, for a 150-pound person is advised. However, in case of physically active individuals or those with a motive to gain muscles, the intake can be happily increased as never till date, has there been any reports, suggesting the high intake of protein to have any detrimental effects.
And finally, no matter what your motive is, WHEY CAN HELP.