Among the macronutrients of great importance for our body, is protein , which is synthesized by our body through the amino acids that we consume from food.
One of these foods is whey protein , which is obtained from cow’s milk and is an essential nutrient for our muscles that helps us avoid, among other pathologies, diseases caused by aging.
Then we offer you in the following article, all the information regarding this essential supplement and its benefits for your health.
What is whey protein?
The whey protein of milk, whey or also called Whey Protein , is a liquid that is obtained after the coagulation of cow’s milk in the production of cheese, when it is separated from the curd (casein and fat) of this food. .
To highlight: Cow’s milk contains two proteins that are casein (80%) and whey protein (20%). Whey protein is low in fat and carbohydrates. For its part, casein has a high content of minerals such as calcium, essential for your bone health.
The nutrient distribution of whey is approximately 93.1% water, 4.9% lactose, 0.9% crude protein, 0.6% minerals, 0.3% fat, 0.2% lactic acid and water-soluble vitamins, being a food quickly absorbed thanks to its high level of bioavailability. (1)
This dairy product has in its composition essential amino acids of branched chain BCAAs (Branched-Chain Amino Acids), which are involved in important metabolic functions in the human body and in its nutrition.
What is whey protein used for?
Whey protein, thanks to its nutritional components, has important nutritional and therapeutic implications, which we share below:
1. Increases muscle mass and physical strength
One of the main properties of this food is that it favors the increase in mass and muscle strength.
Whey protein is a very complete food for health , due to its many nutritional and chemical components , ideal for adults with sarcopenia.
And this occurs because the amino acids present in this whey protein contribute to the synthesis in the body of new muscle fibers for muscle repair and recovery, especially after high-intensity exercise.
Note: Scientific research supports the use of whey protein in trained athletes. (two)
2. Reduces the risk of cardiovascular diseases
Milk whey proteins favor your cardiovascular health , because it contains beta-lactoglobulin , being the main milk whey protein, from which bioactive peptides with hypocholesterolemic, antithrombotic, antioxidant and antihypertensive properties are derived, capable of benefiting the cardiovascular health. (3)
To highlight: Other research seems to affirm that taking whey protein as a supplement can be an effective antihypertensive , thanks to the action of some peptides derived from beta-lactoglobulin. (4)
3. Reduces cholesterol levels
As we have mentioned, whey protein contains beta-lactoglobulin, from which β-lactotensin and lactostatin are derived, peptides characterized by their ability to increase HDL cholesterol levels and reduce cholesterol levels. serums. (5)
Note: Studies in animal models indicate that whey protein has a hypocholesterolemic effect. (6)
4. Helps burn body fat
The consumption of whey protein, among other benefits, can help individuals who perform moderate to intense physical activity to increase organic metabolism to burn body fat , and may influence weight loss.
You should know: Another study reveals the effectiveness of whey protein compared to other types of protein to reduce the increase in body weight due to the accumulation of fat. (7)
5. Improves states of asthma and allergic reactions
When respiratory conditions are caused by the presence of viruses in the body, mainly in the lungs, the immunoglobulins present in the milk whey protein can improve and reinforce the immune activity towards this condition.
To highlight: In a similar mechanism, when the body is attacked by an allergen, the immune system produces antibodies or immunoglobulins to fight it. These antibodies can be found in the consumption of whey protein.
6. Improves states of malnutrition
Milk whey protein provides vitamins such as vitamin A , vitamin B-6, vitamin B-12, ascorbic acid, vitamin E, vitamin K, vitamin B-3, B6 and folic acid and minerals such as calcium, iron, potassium , magnesium , phosphorus, sodium, zinc, copper, manganese and selenium, all with important contributions to human nutrition. (8)
7. Promotes healing processes
Thanks to its content of micronutrients such as vitamin C, E, B6, iron and zinc, the supply of amino acids is very important , which are involved in different stages of wound healing such as: protein synthesis for tissue recovery , collagen, hemoglobin and red blood cells and in protection against infections.
Important. Whey protein is a very complete food for health, due to its many nutritional and chemical components, ideal for adults.
How do you take whey protein?
For people who do recreational sports or for athletes in training phases, protein intake is always recommended above normal daily requirements, which are approximately 2 grams per kilo of body weight.
To complement the recommended daily intake of protein through food, it is recommended to consume 25 to 50 grams of additional whey protein per day to supplement the extra requirements.
Note: These intakes can be rationed into two servings a day, one after training and another at least two hours before bed.
What are the risks of consuming whey protein?
Excess consumption and food intolerance can cause adverse or side effects in some people during the consumption of whey protein and that we mention below:
1. Gastrointestinal upsets
As mentioned, there are people who are sensitive to certain food components, which cause disorders in the gastrointestinal system, especially those from dairy products. Milk whey protein has a high percentage of lactose, inappropriate sugar for people with intolerance to this component.
Note: It is recommended for people with lactose intolerance to consume proteins of plant origin such as soy .
2. Acne
When whey protein is used as a sports supplement, it favors the synthesis of insulin and, therefore, could favor the appearance of acne.
Insulin favors the production of androgens , a hormone that stimulates the production of sebum and hyperkeratinization in the skin, giving rise to the appearance of acne.
You should know: Whey protein as a supplement, despite being a natural product and consumed by healthy individuals, should be taken under medical supervision .
3. Drug interactions
Milk whey protein cannot be consumed during treatments with some medications for Parkinson ‘s and some antiparasitics such as Albendazole. Similarly, it can decrease the effectiveness of other medications such as Alendronate and antibiotics such as Levofloxacin or Doxycycline .
Important: Before taking this supplement, consult your doctor if you are taking medications for drug therapies.
Key Findings
- Whey protein, or whey protein, is a dairy product derived from cow’s milk.
- Whey protein is a preferred supplement among athletes, because it increases resistance and muscle mass.
- This milk whey protein has favorable therapeutic implications in some diseases of the circulatory system.
- This protein is rich in micronutrients, protein and carbohydrates that make it an important food for malnutrition states.
- Its consumption must be supervised by a doctor to avoid the appearance of side effects.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.