The importance of whey protein has been talked about for years; but is it really that important?
Whey protein is a high-quality protein source derived from the liquid portion of milk that separates during cheese production. It is popular amidst the gym community for its uses in facilitating muscle growth however, as this article explains, whey protein holds treasures for many individuals - not only gym-goers.
So, if you are weighing up whether to invest in a bag of whey protein, or are simply feeding your curiosity - continue reading to discover 5 amazing benefits of whey protein.
Benefit 1: Promotion of muscle growth & recovery
Whey protein is associated with the promotion of muscle growth and recovery. Protein is one of the most important nutrients for maintaining muscle and preventing muscular atrophy.
During strenuous exercise, muscle fibres break down. For the muscle to grow, these fibres must be able to grow back stronger - this process is fuelled by protein. Whey protein is particularly useful for this function as it contains all nine essential amino acids, as opposed to vegan alternatives. In particular, whey protein is rich in the amino acid leucine which is to be considered the best amino acid for muscle growth.
The benefits of whey protein for muscle growth and recovery extend beyond athletes. As individuals age, they lose muscle mass; this process of atrophy begins at 30 and accelerates at 50. In order to maintain one's muscle mass, and slow the process of deterioration, individuals must consume enough protein.
Therefore, for those seeking growth in the gym or simply longevity, the merits of whey protein have the potential to help you reach your goals.
Benefit 2: Healthy ageing
Through the process of aging, the body breaks down and deteriorates; muscles atrophy, bone density falls and immune systems weaken resulting in mobility difficulty and an increased likelihood of illness.
The sphere of longevity aspires to understand the process of aging in hopes of slowing the onset of its negative associations to preserve and extend one's quality of life. It is in such research that the merits of protein consumption on aging have been made visible. One such study conducted in 2022 sought to analyse the effects of high protein intakes on ageing adults. The participants were separated into high protein groups (1.36g/kg of BW), recommended protein groups (1.06g/kg of BW) and a control (unchanged) with their bloodwork being analysed before and after treatment. The researchers found significant increases in blood proteins of the high protein group associated positively with the innate immune system, lipid transportation and blood coagulation indicating that higher protein intake may influence molecular pathways towards immunity and metabolism.
Further studies have supported the link between enhanced protein consumption and bone health. One such meta analysis evidences a strong connection between protein consumption and a significantly reduced rate of hip fracture risk and amidst supporting femur and hip bone mass density.
Existing literature points towards the notion that protein has the capability of positively softening the process of ageing through immune protection and bone health. Therefore, as it appears, protein supplementation may not only be of interest to the young, healthy and active - but also those looking to soften the process of aging.
Benefit 3: Supports weight management
When an individual is looking to lose weight, only one thing should matter; the difference between calories burned and calories consumed. Eating in a caloric deficit refers to burning more calories (through general metabolic function and activity) than one consumes, stimulating weight loss as fat stores are broken down for energy. Although the caloric deficit is key, weight loss is not that simple; many individuals struggle to remain in a caloric deficit due to cravings and hunger.
This is where the role of protein becomes key. Diets rich in protein have been associated with weight loss - not because of an ability to push somebody into a caloric deficit magically but due to protein's role in hunger and appetite suppression. High protein consumption is positively associated with the secretion of GIP-1, a hormone which on the hypothalamus to reduce hunger and promotes satiation.
Benefit 4: May enhance blood-sugar control
Another of whey protein's benefits is its ability to enhance blood-sugar control. The presence of amino acids such as (iso)leucine, valine and threonine help to stimulate insulin release from the pancreas. Additionally, whey plays a role in boosting incretin hormones (such as GLP-1) and GIP which enhance insulin secretion in response to glucose.
Beyond hormonal effects, whey protein has shown to slow gastric emptying, leading to a more gradual absorption of glucose into the bloodstream and reducing the occurrence of sharp spikes. Such properties make whey protein suitable for individuals suffering from type 2 diabetes or insulin resistance through enhanced glycaemic control.
Benefit 5: May help to reduce inflammation
Inflammation is the body's natural response to stress, injury or infection, manifesting as short-term acute inflammation (necessary for the healing process) or long-term chronic inflammation (often a fuel for disease such as arthritis).
Whey protein does not only contain amino acids but other bioactive peptides with anti-inflammatory properties such as lactoferrin and immunoglobulins. Such molecules have the potential to downgrade pro-inflammatory cytokines and upgrade anti-inflammatory cytokines. Additionally, supplementation of whey protein may enhance antioxidant defenses through cysteine and glutathione. Glutathione is heralded as the body's 'master antioxidant' with high levels being associated with free radical neutralisation and reduced oxidative stress; two effects which decrease inflammatory signalling.
Collectively, these mechanisms suggest that regular whey protein intake may attenuate systemic inflammation and oxidative damage, contributing to improved metabolic function and reduced risk of inflammation-related diseases.
What does this mean?
The existence of overwhelming evidence in support of whey protein supplementation in driving health-related outcomes such as bone density and insulin sensitivity improvements serve to emphasise the importance of a high protein diet.
Protein has long been branded a dietary supplement exclusively for gym-goers or high intensity athletes however the diverse set of benefits may indicate whey protein has a place in everybody's kitchen.