Wednesday, 19 March 2014

Whey protein benefits

Source: Flickr
Whey protein benefits your health in so many ways, and that's why whey protein is the top supplement for muscle gain. Taking whey protein will supercharge your workouts and lead to better muscle gains and a healthier body overall.


Benefits of whey protein


  • Whey protein increases muscle gain
  • Assists healthy weight loss
  • Benefits the cardiovascular system
  • Boosts the immune system

The most obvious reason to take whey protein is for the high quality protein that it contains, and the ease with which it can be consumed, but whey also contains other nutrients that can benefit your health in interesting ways. Active peptides in whey are able to support your immune system, help maintain a healthy heart, and even help lower your risk of cancer.

      Whey protein for muscle gain




      Whey protein benefits muscle gain by providing your body with a lean source of ideal protein. Because the protein from whey is complete, your body receives a balance of the right amino acids it requires to build muscle and support general well-being If you've been working out and haven't been seeing the results you were hoping for, whey protein may be the ticket you need to break through your plateau.

      According to the results of studies, whey protein is able to increase muscle gains in response to exercise, compared to exercise alone without supplementation. More importantly however, is that the consumption of whey protein leads to greater muscle gains than are possible through the consumption of a similar combination of amino acids.

      Whey protein is high in leucine, and high in branched chain amino acids in general. These amino acids are very important for muscle growth. Leucine itself is known to boost protein synthesis, increasing your body's production of muscle tissue after exercise and speeding up recovery. It is also able to stimulate muscle gains through mechanisms that other protein powders can not. When compared to other equivalent protein sources, muscle gains appear to be enhanced more by whey.

      If you're finding it hard to consume the necessary amounts of protein every day to build muscle, whey protein is an easy addition to make to your regular diet. You can't gain muscle effectively if you are not eating enough protein, and when you want the best protein, that guarantees the greatest muscle gains, whey protein is superior to other protein powders.


      Whey protein for weight loss


      Weight loss is another of the most important benefits of whey protein. To cause weight loss to occur, you must consume less calories than your body needs in order to burn stored fat reserves for energy. Eating less calories, and likely less carbohydrates, means that your body is more likely to catabolise its own muscle tissue if you don't watch your diet properly. 

      Whey protein benefits you during weight loss by sparing your hard-earned muscle gains and boosting fat loss to help you look slim and defined. In this 12 week study, subjects were divided into two groups. Both groups cut their calorie intake by one quarter, but one group supplemented with whey protein. The group that consumed whey protein experienced quicker weight loss, and more weight loss overall. They also lost significantly less muscle tissue than the non-whey group. This shows that whey protein can support weight loss and help you avoid the loss of your muscle tissue.

      Eating more protein is also beneficial during a diet because it helps to make you feel full and eliminate hunger. Protein is naturally more filling and satisfying than carbohydrates and fats, and it will help you to eat less. This makes whey protein the perfect snack during weight loss, because it's filling, healthy, and helps you to not only lose weight, but to keep your muscle.

      • Green tea for weight loss
        Green tea is an effective way to boost your weight loss results. Find out how it works and how it can help you lose more weight.


      Whey protein and cardiovascular health


      Whey benefits the heart in a couple of ways, although these benefits aren't widely known in the health community. The results of this study indicate that when 45 grams of whey isolate was consumed with breakfast in obese subjects, blood levels of triglycerides dropped by up to 27 percent. On top of this, the subjects that consumed whey protein isolate had a decreased risk of arterial blockages due to a reduction in lipoproteins. 

      The peptides found in whey protein also hold cardiovascular benefits. Whey peptides can reduce blood pressure, and these peptides survive digestion to have an active effect after whey is consumed. You can increase this benefit even further by choosing a whey protein powder that is high in active peptides.



      Whey protein benefits the immune system


      The immune system is important for protecting your body from foreign pathogens like bacteria and viruses, as well as threats like cancer. A healthy immune system benefits your overall health and prevents you from becoming sick and losing time in the gym or at work. Whey protein benefits the immune system by enhancing glutathione and making the immune system more effective. Whey is also a natural source of glutathione which boosts up your body's own levels of this important antioxidant.




      Not only do the peptides in whey protein support your immune system, but some of these peptides can even support your digestive system by decreasing the chance that pathogenic bacteria can grow and make you sick. Whey does this by supporting the beneficial bacteria like yogurt or probiotics. This is called a prebiotic, because it supports beneficial bacteria without containing them like yogurt does.

      • Probiotics and antibiotics
        Want to know more about probiotics and why you should take them whenever you need to take antibiotics? You can discover all the benefits and the importance of probiotics here.

      How to take whey protein

      Protein calculator

      Bodyweight (lbs) (kgs)




      Protein:






      Whey protein benefits your health the most when it's taken properly. In order to get the most out of whey, and increase your muscle gains, protein shakes or bars should be taken 30 minutes before resistance training so that it begins to be digested. This means that your muscles will be ready to take in amino acids right when they need it.

      If you're struggling to get enough protein every day, or you just want to use whey protein for its many other benefits, you can take several smaller servings over the course of your day to help boost your protein intake and improve your health.

      How much whey protein should you take?


      Protein is best consumed in smaller amounts, spread out over the day. Whey protein is no different in this regard. Your body doesn't store a large amount of amino acids at once, so this constant replenishment will ensure that it is being used effectively. Taking more than 30 grams of protein at any one time is usually a waste because the body won't absorb it all. A lot of it will be used for energy instead.

      Your total daily intake of protein from all sources, including whey, should be in the range of 1 - 2 grams of protein per kilogram of lean body mass when following a muscle gain exercise regime. So if your lean body mass was 50 kilograms, you would need to consume at least 50 grams a day of protein from any source to support muscle gains and general well-being.

      The more active you are, the more protein your body requires. If you partake in strength training or endurance training, this will also mean you need a higher intake of protein. If in doubt, you can use the protein calculator above to gauge how much protein you should be consuming every day when training for muscle growth.To use it, simply enter your lean body mass in either kilograms or pounds and click 'calculate'.



      More supplements for lean muscle gains: 


      • Creatine
        Creatine is one of the best supplements for lean muscle gains and endurance because it supports energy production, but it also helps to boost muscle synthesis itself.

      • Glutamine
      • Glutamine is another supplement that you should use when trying to build muscle. This amino acid helps increase lean muscle growth, decreases fatigue and the recovery period, and benefits your immune system.