Weighing up the benefits of whey protein

What is whey protein?

Whey protein is a type of protein extracted from milk.  It contains all 9 essential amino acids required to maintain muscles.

Why should we be taking it?

Weight loss and appetite control – Whey protein at breakfast is more sustaining and staves off hunger for longer, according t a Dutch study.  A trial in the U.S found that by increasing protein from 15 to 30 per cent in diets led to less hungers and significant weight and fat loss.


Athletic performance and exercise recovery – Research has consistently proven whey protein enhances muscle growth, recovery and repair.  Canadian research found that after six weeks of resistance training the group of men taking whey protein gained significantly more lean muscle mass and increased strength than the placebo group.  Meanwhile in the University of Alberta, researchers found that when given whey cyclists recovered more quickly from 40km trials.  They found that whey prevented depletion of the antioxidant glutathione, which facilitated faster recovery.



Heart health, boosting immunity and blood sugar control – Research from Australia suggests that protein helps to prevent insulin resistance in blood vessels, reducing the risk of heart disease and type 2 diabetes.  While in Canada researchers have found that whey powder boosts white blood cells and rev up the immune system.  As whey protein has a low glycaemic index (GI) it releases a slow and steady rise in blood sugar, helping to maintain stable blood sugar levels and reduce the risk of type 2 diabetes.

How do we take it?

There are two common types of whey protein: isolate and concentrated.  Isolate is the purer of the two and has a lower fat content.  Concentrated has a lower protein content and is higher fat and lactose.  

Whey protein can be bought in the form of protein bars and as a powder to mix with drinks.  It can also be found in milkshakes and even ice cream.

Whey protein should be avoided if you are lactose intolerant or taking certain medications such as antibiotics.  Always check with your doctor if you are unsure.

References

1. Yang, Y; Breen, L; Burd, N; Hector, A; Churchward-Venne, T; Jossea, A; Tarnopolsky, M; Phillips, S. (2012). Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. British Journal of Nutrition. 1 (10), 1780-1788.
2. Pal, S; Ellis, V; Dhaliwal,S. (2010). Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals. British Journal of Nutrition. 1 (104), 716–723.
3. Hulmi, J; Lockwood, C; Stout, J. (2010). Review Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism. 7 (51), 1-11.