15 known and unknown benefits of whey protein powder

Building muscle and strength aren’t the only benefits of whey protein powder, there are many other benefits that you may never heard of, but before we get into that we need to understand what is whey protein exactly…

How Whey protein is made?

Whey protein powder is made from the liquid byproduct of cheese production, called whey. Here’s a step-by-step breakdown of how it’s processed:

1. Milk Separation:

Milk contains two primary types of proteins: casein (about 80%) and whey (about 20%). During cheese production, enzymes or acids are added to milk, causing the casein to curdle and separate from the liquid whey.

2. Whey Collection:

After the casein has formed curds for cheese, the liquid whey is drained off. This whey contains water, protein, lactose (milk sugar), and trace fats.

3. Filtration:

The liquid whey undergoes various filtration processes, such as microfiltration, ultrafiltration, and ion exchange, to concentrate the protein while removing most of the water, lactose, and fats.

4. Pasteurization:

The concentrated whey protein is pasteurized (heated to kill bacteria) to ensure its safety and extend shelf life.

5. Drying:

The liquid whey protein is then dried using a method called spray drying, where it’s sprayed into a chamber of hot air, turning it into a powder.

6. Additional Processing (if needed):

Depending on the type of it (concentrate, isolate, or hydrolysate), it may undergo additional processing. For example:

Whey Protein Concentrate (WPC): Contains about 70-80% protein, with some fats and lactose.
Whey Protein Isolate (WPI): Further processed to remove almost all fats and lactose, containing about 90-95% protein.
Hydrolyzed Whey Protein (WPH): Pre-digested into smaller peptides for quicker absorption.

7. Packaging:

Once it is in powder form, it is blended with flavorings, stabilizers, and sometimes additional ingredients like vitamins or minerals before being packaged and sold.

This process ensures that whey protein is a highly concentrated source of protein, ideal for muscle recovery and other health benefits.

What is so special about whey protein?

it has many advantages over the other sources of protein and here are some of them:

1-Quick absorption

It is considered special for several reasons, making it a go-to supplement for athletes, fitness enthusiasts, and anyone looking to boost their health. Here’s what sets whey protein apart:

1. Exceptional Quality:

It boasts one of the highest biological values (BV) among proteins, meaning your body can absorb and utilize it more effectively. It provides all nine essential amino acids, making it a complete protein source.

2. Rich in Muscle-Building Amino Acids:

It’s especially rich in branched-chain amino acids (BCAAs), particularly leucine, which is known to play a key role in muscle repair and growth. This makes it perfect for supporting muscle recovery after exercise.

3. Fast-Digesting:

One of whey protein’s biggest advantages is how quickly it’s digested. Compared to other proteins like casein, whey delivers amino acids to your muscles faster, which is why it’s ideal for post-workout nutrition when your body needs quick replenishment.

4. Supports Muscle Growth and Repair:

Consuming It after weight training or any intense workout helps repair damaged muscle fibers and promotes muscle growth. Its complete amino acid profile is highly effective for speeding up the recovery process.

5. Helps with Weight Management:

It is also great for weight control. It helps you feel fuller for longer, which can curb cravings and reduce overall calorie intake. Plus, it supports fat loss while maintaining muscle mass, which is key when trying to lose weight.

6. Boosts Immunity:

It contains beneficial compounds like immunoglobulins and lactoferrin that can help strengthen your immune system, providing extra defense against illnesses and infections.

7. Good for Heart Health:

Some studies suggest whey protein powder can lower blood pressure, improve cholesterol levels, and reduce inflammation, all of which are important for maintaining a healthy heart.

8. Convenient and Versatile:

The powder is easy to mix into shakes, smoothies, or even recipes, offering a quick way to add more protein to your diet, especially if you’re busy or struggling to meet your daily protein needs through whole foods alone.

9. Variety to Suit Different Needs:

There’s a whey protein powder option for everyone, whether it’s concentrate, isolate, or hydrolysate. For example, whey protein isolate contains minimal lactose, making it a great choice for people who are lactose intolerant.

10. Well-Researched Benefits:

Countless studies back up the benefits of whey protein, whether you’re looking to build muscle, lose weight, or simply enhance your overall health.

These factors make whey protein powder not only a high-quality protein source but also a versatile supplement that supports a wide range of fitness and health goals.

Now, after we take a quick overview of whey protein, let’s get into the known and unknown benefits of it, shall we?

Known benefits

1- Promote muscle growth

Widely available research on whey protein indicates that when whey protein powder is combined with regular exercise and a healthy diet, the result is consistent and noticeable muscle growth.

This could be due to the high content of an amino acid called Lucine, which is believed to be an anabolic amino acid that plays an important role in building new muscle tissues with regular exercise.

For that reason, Whey protein is important for anyone involved with physical training as muscle stress quickly depletes the available lucine levels in the body.

2- Stimulate protein synthesis

Whey protein Acts as a precursor to muscle building and essential amino function, it stimulates the acids responsible for muscle enhancement, endurance, and growth.

Reduced muscle deterioration is one of the whey protein powder benefits experienced by bodybuilders.

3- Speed up muscle recovery

After an extreme physical workout whey protein powder effectively shortens the time of recovery from muscular stress and strain, due to the high content of an amino acid called glutamine which aids in muscle recovery and prevents muscle breakdown.

Also, Whey protein has proven its ability to speed up muscle recovery and strength by instantly meeting the protein and calorie requirement for the day which makes your body anabolism (building muscle) instead of catabolism.

Unknown benefits

4- Aids in weight loss

A 12-week study showed that people on a 500-calorie-reduced diet lost more body fat and preserved more lean muscle when taking a whey protein fraction high in leucine.

An explanation for this study is the ability of leucine to build muscle and prevent its breakdown, and the more muscle you have, the faster your metabolism will be.

Also, proteins help you control your hunger by making you feel full and whey protein powder has more effect on controlling hunger than any other type of protein like soy or casein according to a study comparing all of them.

5- Balanced blood sugar levels

As I mentioned before, whey protein causes insulin spikes, and as you already know insulin is the hormone that is responsible for decreasing blood sugar levels.

so, if whey causes a fast release of insulin (spike), it will aid in moderating blood sugar.

This theory was confirmed by several studies done on normal people and people with diabetes type 2, they found that consuming whey protein especially before a high-carb meal can moderate blood sugar, and increase both insulin release and sensitivity to its effects in both normal and diabetic people.

6- Reduce blood pressure

In all dairy products including whey, there are bioactive peptides called “ACE-inhibitors” These peptides showed effective benefits of decreasing blood pressure in many animal studies.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with and seems to be only beneficial with a high dosage of whey protein (54g/day).

7- Control inflammation

Inflammation is the body’s reactive response to damaged tissues and it’s very important for the healing process, but if it becomes chronic, it could be harmful and a risk factor for many diseases.

A large review study found that high doses of whey protein powder supplements significantly reduced C-reactive protein (CRP) which is considered a key marker of inflammation in the body.

8- Reduce LDL Cholesterol levels.

Animal-based proteins have traditionally been implicated as being pro-atherogenic, whey proteins appear to be an exception to the rule.

There is a protein molecule in whey protein called lactoferrin, this protein is thought to be responsible for the ability of whey to prevent the oxidation of LDL which triggers the formation of atherosclerosis.

When lactoferrin was removed from the protein, the ability of whey to prevent LDL oxidation was greatly reduced, leading the researchers to believe that lactoferrin is the main factor responsible for the inhibitory effect of whey protein on LDL.

9- Cancer prevention and treatment

lactoferrin may have other health benefits such as its anticancer properties, it may be in too low of quantities in whey to exert these effects, but still may be beneficial with a high dosage of whey protein.

In vivo, research on cancer and whey showed whey protein concentrate inhibited the growth of breast cancer cells at low concentrations (Baruchel S. and Vaiu G., Anti Cancer Research, 1996)

Another recent clinical study with cancer patients showed a regression in some patients’ tumors when fed whey protein concentrate at 30 grams per day.

10- Promote bone growth

whey protein powder appears to play a direct role in bone growth. Researchers found that rats fed whey protein concentrate showed increased bone strength and bone protein such as collagen.

This discovery led researchers to test whether or not whey protein directly stimulated osteoblast (bone cell) growth in vitro.

11- Enchant antioxidant defenses

Antioxidants are substances that fight body oxidation and cut the risk of many chronic diseases.

One of the most important antioxidants in the human body is glutathione.

The production of glutathione depends on several amino acids such as cysteine.

Luckily for us, whey protein is rich in cysteine so it may boost the body’s natural antioxidant defenses.

12- Beneficial in the treatment of inflammatory bowel disease

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract (digestive system).

In both animal and human studies, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.

13- Improve immunity

There have been several U.S. and international patents granted for the treatment of AIDS and improving immunity with whey protein concentrates.

Animals fed whey protein concentrate consistently showed dramatic enhancement of both the humoral and cellular immune response to a variety of immune challenges.

This makes us think that Whey protein improves immune function and fights infections in humans too.

14- Prevent/treat anemia

Lactoferrin (which is mentioned above) has an important role in the uptake of iron, which is important for carrying oxygen in red blood cells, so it might prevent and treat anemia due to iron deficiency (iron deficiency anemia).

15- Reduce bone loss in osteoporotic women

In postmenopausal osteoporosis, bones become fragile from increased bone resorption due to lower estrogen.

A study With whey protein supplementation showed that bone loss reduced the state of decreased estrogen levels and increased bone resorption in postmenopausal women.

Keep in mind that some of these benefits are found in Researches that done on animal studies, so we still need further investigation and more studies done on humans to confirm these benefits.

Side Effects of Whey Protein

Whey protein is widely regarded as safe, but like any supplement, it can cause side effects in certain situations. Here are some common issues to be aware of:

1. Digestive Problems:

Lactose Intolerance: Since whey is a dairy product, it contains lactose. People who are lactose intolerant may experience symptoms like bloating, gas, or diarrhea. For those individuals, whey protein isolate—which contains less lactose—can be a more suitable option.

Stomach Discomfort: Some people might feel queasy or have an upset stomach after consuming whey protein powder, especially if they take large amounts or have it on an empty stomach.

2. Kidney Concerns:

Although moderate whey protein consumption is generally safe, consuming excessive amounts of protein over time may strain the kidneys, particularly for those who already have pre-existing kidney issues. However, this is not typically a concern for people with healthy kidneys.

3. Allergic Reactions:

People with a dairy allergy may have allergic responses like hives, swelling, or breathing difficulties after consuming whey protein. In such cases, they might want to consider plant-based protein powders like pea or rice protein instead.

4. Increased Bowel Movements:

Some individuals might notice an increase in bowel movements or mild diarrhea, especially when they start taking whey protein or consume it in high doses.

5. Imbalanced Nutrition:

Relying too much on whey protein powder as opposed to whole foods could result in missing out on essential nutrients like vitamins, minerals, and fiber that are abundant in whole foods.

6. Potential Weight Gain:

While protein can aid in fat loss, taking too much whey protein, particularly if it exceeds your daily calorie needs, could lead to weight gain over time.

Recommended Dosage of Whey Protein

How much whey protein you should take depends on factors like your activity level, fitness goals, and overall diet. Here’s a general guideline for different situations:

1. For Overall Health:

Sedentary people should aim for 0.8-1 gram of protein per kilogram of body weight each day. While whole foods should be your main protein source, whey protein can help fill any gaps.

2. For Athletes and Muscle Building:

If you’re more active or trying to build muscle, you may need 1.2-2 grams of protein per kilogram of body weight. Consuming 20-30 grams of whey protein post-workout can help boost muscle recovery and growth.

3. For Weight Loss:

Whey protein can be effective for weight management as well. Research suggests that 20-30 grams of protein per meal can help reduce hunger and make you feel full, which can aid in controlling calorie intake while preserving muscle.

When to Take It

Post-Workout: Whey protein powder is often taken after exercise due to its rapid absorption. For optimal recovery, many recommend consuming 20-30 grams within 30-60 minutes of finishing a workout.

Meal Replacement: Whey can also be used as a quick meal replacement or snack, particularly if you’re struggling to meet your daily protein needs through food.

As with anything, moderation is key. Whey protein can be an effective and convenient supplement when used responsibly, but it’s important to maintain a balanced diet and not rely solely on supplements to meet your nutrition goals.

What you need to know…

In conclusion, whey protein offers a wide array of benefits that go beyond its well-known role in muscle building and recovery. From improving athletic performance and aiding weight management to supporting immune health and enhancing cardiovascular wellness, whey protein is a versatile supplement with both common and lesser-known advantages. Whether you’re an athlete looking to boost performance, someone trying to lose weight, or simply aiming to improve your overall health, whey protein can be a valuable addition to your diet. However, as with any supplement, it’s essential to use it in moderation and alongside a balanced, nutrient-rich diet to fully enjoy its benefits.

Frequently Asked Questions (FAQs)

1. What exactly is whey protein?

Whey protein is a high-quality, complete protein that’s made from the liquid byproduct of cheese production. It contains all essential amino acids, making it a popular choice for muscle recovery and general health.

2. What are the different types of whey protein?

There are three main forms:

Whey Protein Concentrate (WPC): Contains about 70-80% protein, with some lactose and fats.
Whey Protein Isolate (WPI): Contains 90% or more protein, with very little fat or lactose.
Whey Protein Hydrolysate (WPH): Predigested for faster absorption and often easier on digestion.

3. Is it safe to take whey protein powder every day?

Yes, whey protein is safe for most people to take daily. Sticking to the recommended servings (usually around 20-30 grams per day) is a good guideline to follow.

4. Can whey protein cause stomach issues?

Some people, especially those with lactose intolerance, may experience bloating, gas, or discomfort. Choosing whey protein isolate or lactose-free versions can help minimize these symptoms.

5. How much whey protein should I be taking?

Your protein intake depends on your body weight and activity level. Generally, 20-30 grams per serving is a good starting point, with athletes or those looking to build muscle possibly needing more.

6. When is the best time to take whey protein?

Whey protein powder is commonly taken after workouts because it’s absorbed quickly, but it can be taken anytime—whether between meals, as a snack, or to supplement daily protein intake.

7. Can whey protein help with weight loss?

Yes, whey protein can help you feel fuller longer, reducing cravings and supporting fat loss while preserving lean muscle mass, which is key when cutting calories.

8. Can I use whey protein as a meal replacement?

Whey protein alone isn’t a complete meal, but when mixed with other ingredients like fruits, oats, or healthy fats, it can be part of a well-rounded meal replacement.

9. Is whey protein okay for vegetarians?

Yes, whey protein is suitable for vegetarians who consume dairy. However, it is not vegan since it’s derived from milk.

10. Can people with lactose intolerance take whey protein?

Whey protein isolate, which contains very little lactose, is a good option for those who are lactose intolerant. However, if symptoms persist, you might want to try plant-based protein alternatives.

11. Does whey protein help with building muscle?

Absolutely. Whey protein is rich in amino acids, particularly leucine, which helps stimulate muscle growth and repair after workouts, making it ideal for muscle-building purposes.

12. Are there any side effects of taking whey protein?

While side effects are uncommon, some may experience digestive discomfort, particularly if they have a dairy sensitivity or consume too much. Moderation is key.

13. Is it bad for your kidneys?

For people with healthy kidneys, whey protein in moderate amounts does not pose a risk. Those with existing kidney issues should consult a doctor before increasing protein intake.

14. What can I mix it with?

It can be mixed with water, milk, or plant-based milk for a quick shake. It’s also great in smoothies, oatmeal, or even in baked goods like pancakes and muffins.

15. Can I cook with whey protein?

Yes, whey protein can be used in baking and cooking without losing its nutritional benefits. Adding it to your recipes can boost the protein content of meals and snacks.