Protein shakes have become a big fad lately. But there is a debate on which type of protein is the best to use and most healthy to consume.
In this recent article from draxe.com, Dr. Axe talks about why he believes whey protein may be the most effective protein supplement to use:
“If you are looking to burn fat, build lean muscle, boost your immune system and prevent disease, then look no further than whey protein. Whey is so effective because it provides a more absorbable source of protein than any other type of food or supplement, and it’s easy to digest. No wonder it has become one of the most popular protein supplements on the market today.
If you’re still confused about the benefits of supplementing with protein powders like whey, remember that protein is absolutely essential to rebuilding your cells and tissues, keeping bodily fluids in balance, protecting enzyme functions, supporting your nerves and muscle contraction, and boosting the health of your skin, hair and nails. Clearly, getting enough protein in your diet is very important, and using high-quality protein powders is a great way to consume more protein without adding a lot more calories or carbohydrates to your diet.
Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscle-enhancing effects. Not only does it work to build muscle and enhance your body’s composition, but it also speeds up the recovery of broken down and stressed muscles after exercise. According to research published in the Journal of Food Science, whey protein is one of the highest-quality proteins because of its amino acid content and rapid digestibility. It works quickly to aid your muscles so they can heal, rebuild and grow. (1)
What Is Whey Protein?
There are two types of protein found in milk: whey and casein. Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal. The term “whey” refers to a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat. But it’s primarily the protein and some highly bioactive peptides found in whey that make it a superfood for fat loss and building lean muscle. (2)
Here are some common questions regarding whey protein and how it can be used to benefit your body:
How do you use whey protein?
Whey protein is dried and sold in powder form, and it’s easily reconstituted by adding liquid. The best and least processed form is whey protein concentrate, which contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. To use whey protein, simply add one scoop (or about 28 grams) of a high-quality powder to any shake or smoothie. I like to have a whey protein shake for breakfast and another one after my workout. There are a ton of protein shake recipes that can be prepared with whey protein powder. Prepping protein shakes is an easy and portable way to increase your daily protein consumption, lose weight, build muscle mass and boost your immune system.
What is whey protein isolate?
Whey protein isolate is when the fat has been removed from the supplement, and it’s lower in bioactivated compounds. Although whey protein isolate is known to be the purest protein source available, containing protein concentrations of 90 percent of higher, the problem with isolates is that the proteins can often be denatured due to manufacturing, making it harder on your digestive tract. The denaturation process involves breaking down protein structures and losing their peptide bonds, thereby reducing the effectiveness of the protein. There’s also a type of whey called whey hydro-isolates, which is known to be less allergenic than whey protein concentrate or whey isolates, but it’s by far the most processed type of whey protein and the proteins in it have also been denatured.
Are protein shakes good for you?
Nearly everyone can benefit from consuming protein shakes. High-quality protein powders contain a number of beneficial nutrients, including antioxidants and amino acids. Athletes in particular need to increase their protein consumption in order to achieve muscle recovery after hard workouts. Plus, supplementing with natural protein powders can boost your energy levels and reduce hunger. But the efficacy of any protein shake depends on the quality of your protein powder, so opt for organic, grass-fed whey concentrate, and avoid whey isolates and powders made with artificial ingredients. (3)
Do protein shakes really work?
Protein shakes work to help you build lean muscle mass, reduce muscle loss, and ease hunger or cravings. Research shows that having a whey protein shake right before a meal will help regulate your blood sugar levels and reduce your hunger levels so you eat less. Many studies also prove that protein supplementation promotes the recovery of muscle function and athletic performance, and boosts energy levels. (4)
How is whey different than casein protein?
Whey and casein are both proteins found in milk. There’s about 3.5 grams of protein in 100 milliliters of cow’s milk, of which casein accounts for 80 percent and whey 20 percent of the protein. Whey has a higher percentage of branched-chain amino acids than casein protein, which allows whey to increase protein synthesis faster than casein. Studies show that whey protein also has greater solubility, and it’s more rapidly digested than casein protein. (5)
Whey Protein Nutrition Profile + What to Look for In a Quality Whey Protein
One scoop (28 grams) of whey protein powder contains roughly the following: (6)
- 100 calories
- 5 grams carbohydrates
- 20 grams protein
- 1.5 grams fat
- 1 gram fiber
- 3.5 grams sugar
- 94 milligrams calcium (9 percent DV)
- 140 milligrams sodium (6 percent DV)
The constituents of whey protein provide high levels of essential and branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties. Cysteine is an amino acid that is amply present in whey protein. Cysteine is extremely beneficial because it enhances glutathione levels, an important antioxidant that can help reduce the risk of cancer and diseases caused by oxidative stress. The branched-chain amino acids in whey also play an important role in whey’s health benefits because they promote the maintenance of tissue and prevent muscle breakdown during exercise. (7)
In order to reap the benefits of whey protein’s constituents, you have to choose the best source that’s available. When purchasing whey protein, opt for whey concentrate that comes from grass-fed cows. Look for a whey protein powder that is natural or organic, and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.
Avoid any whey protein that is processed, like whey protein isolate. Remember that certain isolates contain denatured proteins that make the supplement ineffective. Plus, cheaper whey protein isolates often contain added artificial sweeteners that can be hard on the digestive system and neurotoxic. Organic whey concentrate from grass-fed cows will give you the largest amount of compounds, like immunoglobulins and minerals that support many body functions.”
Dr Axe continues to list the top 9 benefits of using whey protein. You can finish reading the article on draxe.com at the link below:
Image courtesy of: danabronsteter
