You might not think taking whey protein powder supplement is worth your while if you’re not a bodybuilder, but there’s more to it than building muscle. Actually, protein powders can also boost your metabolism, help you lose weight, and improve your odds against heart disease and stroke.
Researchers from the University of Reading in the U.K. discovered that consuming whey protein powder could reduce the risk of heart disease and stroke by up to eight percent. In the study, individuals with hypertension were given the powder, and they had lower blood pressure, reduced cholesterol, and healthier blood vessels after eight weeks – all factors that lower the risk of heart disease and stroke.
But, it’s crucial to know that the participants didn’t take small amounts to achieve these results. They ingested the equivalent of what a bodybuilder would consume — 56 grams of protein from two shakes per day. While this added 214 calories to their daily diet, the participants didn’t gain any weight at the end of eight weeks since they balanced these shakes by removing other calories from their diet.
Understanding whey protein
Whey protein is derived from the healthiest part of milk – the protein. This complete protein contains all nine essential amino acids but doesn’t have the carbohydrates and fat found in a tall glass of milk. This allows you to consume protein without increasing your carb intake unintentionally.
Moreover, whey protein is one of the quickest and easiest protein supplements for your body to absorb. Although there are some individuals who have trouble digesting dairy, there are types of whey protein on the market containing less than one percent lactose for people with lactose intolerance. The three types of whey protein available are:
- Whey protein concentrate: Contains some fat and carbohydrates. Protein levels can range from 30 to 90 percent.
- Whey protein isolate: Free of fat or lactose and contains at least 90 percent protein.
- Whey protein hydrolysate: The easiest to digest due to a predigestion process.
Using whey protein correctly
When selecting a whey protein powder, consider the simplicity of the ingredients and aim for 100 percent pure whey protein. It is also worth considering the type of milk it was extracted from as whey protein from grass-fed milk has higher levels of inflammation-reducing omega-3 fatty acids and conjugated linoleic acid (CLA), even though it may be a little more expensive.
According to fitness expert Debra Atkinson, the best time to take whey protein is before or after a workout, even if it’s a simple neighborhood walk rather than intense weightlifting. Consuming whey at other times can cause blood sugar spikes, which can negatively impact your health.
It’s essential to remember that before making any changes to your diet or exercise routine, it’s always best to consult with a healthcare professional or registered dietitian, especially if you have any pre-existing health conditions. They can help you safely reach your health goals and determine the most appropriate protein intake for your needs.
