Why is whey protein so highly recommended by so many athletes, and why is it at the top of almost every supplement list for bodybuilders? Quite simply, because whey protein is natural, incredibly healthful, and it works to promote proper body function on multiple levels.
Whey is a water-soluble form of protein, the building blocks of many tissues in the body, and it is easily digestible. It can quickly absorb to replenish nutrients used during and after exercise, injury, and disease. It is also tasteless, which means it can be added to many beverages almost unnoticed (though it comes in a variety of flavors such as chocolate, strawberry, and vanilla).
Fat-Loss Benefits of Whey Protein
Due to the strain placed on muscles while being active, an athlete often requires much more protein in their diet than the recommended daily value. Whey comes in isolate form, which makes taking in the extra protein much easier and cost-effective than, say, eating a steak every two hours.
The body also metabolizes protein differently than carbohydrates, and therefore more calories are burned after a protein-rich meal. It also stimulates the release of appetite suppressant hormones.[1]
With it's fat-loss and muscle-building benefits, it is a recommended supplement to the obese, and its higher quality (less cholesterol and fat) helps to control blood glucose levels in those with type 2 diabetes.[2]
Whey is a Source of Amino Acids
Whey protein is the best source of the essential amino acids the body requires (it has all of them). It is also the best natural source of Branched Chain Amino Acids (BCAA).[3]
Leucine, an amino acid, has been shown to increase the biosynthesis of muscle and promote muscle growth. While also found in soy protein, albumen (egg whites), and caseine (milk protein), leucine is present at much higher levels in whey.
The levels of glutathione, a tripeptide antioxidant, may fall after heavy training. Whey protein helps to reestablish glutathione back to normal levels, and in doing so it supports immune function.[4] It also helps wounds heal faster, as amino acids initiate the growth of skin.
Aging and Whey Protein
As it promotes lean muscle growth, whey is a great supplement to limit muscle- and bone-loss in the aging.[5] This is of great importance to those over 40. It is also great for infant growth and has no side-effects (it is protein).
While many other athletic supplements remain controversial, the overwhelming evidence in favor of whey protein make its benefits unquestioned. It is recommended, and healthful, for every age group and body type.
[1] Hall W, et al, 2003. "Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite". British Journal of Nutrition, 89(2):239-248
[2] Layman D, 2003. “The role of leucine in weight loss diets and glucose homeostasis". Journal of Nutrition, 133:261S -267S.
[3] Wolfe R, 2002. "Regulation of muscle protein by amino acids". Journal of Nutrition, 132(10):3219S - 3224S.
[4] Bounous G, 2000. “Whey protein concentrate (WPC) and glutathione modulation in cancer treatment”. Anticancer Research, 20:4785-4792.
[5] Dangin M, Boirie Y, Guillet C, Beaufrere B, 2002. “Influence of the protein digestion rate on protein turnover in young and elderly subjects". Journal of Nutrition, October, 132:3228S-3233S.
