Hello there fellow readers, writers, health and fitness nuts, natural health followers, leaders, whatever you are or would like to be. Today I am going to speak about where protein powder stands as far as health benefits go. Im going to talk about specifically whey protein as it is the most popular amongst all protein supplements and therefore, draws the most controversy.
We know about whey protein and protein supplements in general as their aim to deliver a convenient and affective source of protein to fuel workouts and support muscle growth as well as weight loss. But are protein powders, and specifically whey protein actually healthy?
Many health and fitness gurus or “noobs” will argue on this topic. While this will be an ongoing argument for enthusiasts and those with higher knowledge in the supplement industry, I am going to share with you what I know based on my knowledge an research and what I come to understand.
As I mentioned, there is a lot of controversy in regards to the effectiveness of whey protein power as a performance nutritional supplement and now, more recently, a health and longevity supplement.
While it is meant more for performance to fuel athletes and trainers, there are known health benefits that can make it a server of both worlds. Like most supplements and processed foods, whey protein does get negative publicity through blog posts, facebook groups and forums etc. Since whey protein is a byproduct of cow’s milk and cheese manufacturing, many who practice a “healthy” lifestyle will frown upon it.
Another big issue with whey protein powders are that the majority of them carry artificial ingredients for color and texture, which is unfortunate as it tends to give whey protein powder a bad name. Many people will carry out the belief that all whey protein must be garbage without realizing that there are high quality products from reputable brands that actually care about making top quality protein with proper manufacturing processes that do not degrade quality in favor of profit.
As I preach, and what many health and wellness gurus preach is that dairy products are unhealthy. They are acid-forming in the body and are pro-inflammatory, setting the stage for various diseases. Dairy is also highly allergenic and many people are lactose intolerant. I think we are all lactose intolerant to some degree. However, I consume whey protein myself for more than just enjoyment and I am back into weight training so additional protein when I need it is convenient, along with more calories.
Its no wonder though why so many people put up a red flag since they associate whey protein with dairy. Most people don’t know however just how little of dairy whey protein actually contains.
WHEY IS NOT ALL DAIRY
Milk is made of 2 proteins: casein and whey. They whey portion is only 20% and casein containing the other 80% of the cow’s milk. The whey liquid is separated from the casein and goes through a filtering process to eliminate the non-whey components.
The water is removed from the liquid at a drying station, resulting in a powder. The heat in which it is dried is what determines much of the quality and bioactivity of the whey protein structure. This is crucial if the whey protein is going have any health benefits at all.
Most of the inflammatory response from dairy resides within the casein portion, so when you remove the casein, you remove much of the lactose and therefore, makes it more user friendly. To take it a step further, whey protein isolate is almost pure protein. It goes through another filtering process to strip away any excess fat, sugar and lactose. The end result is 90% protein per serving or higher. This makes for a more user-friendly protein powder for those who are lactose intolerant. But because of the high heat used in processing whey isolate, it falls short of many of the health benefits.
GLUTATHIONE: THE MOTHER OF ALL ANTIOXIDANTS
Whey protein has not only been shown effective for muscle building and weight loss, but it is also the leading food source for providing the super antioxidant, glutathione. This antioxidant plays a major role in managing the effectiveness of all antioxidants. It also helps utilize energy levels and detoxify the liver, which is crucial for those following a high protein diet.
Like all antioxidants, glutathione helps to destroy free radicals which helps to slow aging and kill off cancer cells. This is essential as our bodies produces less glutathione as we age.
Glutathione depletion (or decrease) has been shown through a study when one undergoes strenuous physical, aerobic, or other physical activity. Glutathione production is also responsible for the support of immune function. This is critical when your muscles are depleted of glycogen after intense exercise. A high glycemic carb is necessary at this point, but also some protein with the amino acids that form glutathione.
You can find it in high protein sources like chicken, fish, beef, eggs, and such, but whey protein absorbs way quicker to serve muscle glycogen following a workout. I use BodyLogix All Natural Whey protein. I blend it up with some fruit, nut milk and maybe some oats. I feel better about getting the post-workout nutrition that is necessary with the way I exercise lol.
Glutathione deficiency has also been linked to various diseases such as alzheimers, parkinsons, arthritis, asthma, coronary and autoimmune disorders, cancer and other inflammatory issues. This could make whey protein a great antidote for such diseases. More so as a way to help prevent such diseases rather than cure for now. We don’t want to jump to conclusions yet.
Now not all whey protein powders are created equal. Like I mentioned, whey isolate will not have the benefits of glutathione replenishment. To get the benefits of this antioxidant, look for an all natural whey protein from concentrate. It also needs to be bioactive, so look for undenatured or cold processed on the label. Also make sure the whey is originated from cows that are grass fed and not treated with hormones. Look for labeling of these sorts or go as far as to research the company and it’s manufacturing practices for further assurance.
HELPS TO LOSE WEIGHT AND MAINTAIN LEAN MUSCLE MASS
For those of you in the market for weight loss especially, whey protein has been shown to help reduce weight without sacrificing muscle. The amino acids generated during gastrointestinal digestion enhances the release of several hormones that impact the metabolic rate and that control food cravings.
BCAA’s (branch chained amino acids) in whey protein also play a major role in maintaining lean muscle mass mainly in older adults. A study shows that those who had high leucine levels (an essential amino acid) and were on a restricted calorie diet lost more weight and maintained more muscle mass over 16 weeks than those who were on the same calorie restriction but did not use whey and consumed more of their calories from carbohydrates.
It has also been shown according to a study that the BCAA’s associated with whey can spur out an average life expansion of about 9 years of human life. This is even when starting to supplement at an elderly age.
HELPS REDUCE STRESS
We all need less stress in our lives. Unless you have mastered your emotional spectrum through miraculous meditation or just live a really simple life, you likely have a lot of things on your plate or just have a poor ability to cope with stress? Now of course whey protein is not going to solve all of your problems, but it has been shown through a study that whey protein helps lower cortisol (a stress hormone) with the aid of boosting serotonin from the amino acid, l-tryptophan which also helps with sleep.
Now this does not mean that you should ever cheat your diet and rely on whey to get you through the day, nor does it mean to down several whey protein shakes in one day. All benefits are found in moderation because not every food or supplement is perfect. Balance is key when it come to nutrition and dieting.
HELP PREVENT TYPE II DIABETES
Obesity is linked to diabetes and the chances of being diagnosed increases when one is obese. So maintaining a healthy weight is important not just to feel good about yourself in the mirror, but to also lower your risk of diseases like type ll diabetes.
A study was conducted where rats were put on a high fat diet with one group given 100g of whey protein per litre of water while the other group had no whey. Rats who were fed whey protein through water increased their glucose tolerance and insulin sensitivity. They also maintained lower body fat percentage and higher lean muscle mass. The conclusion was that whey improved metabolic rate which is ideal for preventing type ll diabetes.
Human subjects were also divided into 3 groups of people who had different levels of insulin sensitivity and were given whey protein (from concentrate), canola oil and 50g of oral glucose each morning for 11 days. Don’t ask me what that canola oil was for, but I am sure there’s a reason for it.
It turned out though that the whey protein significantly reduced blood glucose in all 3 categories of people with different levels of insulin resistance yet the insulin resistance was not affected.
HELPS WITH ASTHMA AND BREATHING ISSUES
Out of all of the perceived health benefits of whey protein, this one to me is rather surprising, especially if you are still associating whey protein with dairy. I believe it has something to do with the glutathione that enables for some ease of allergies and asthma.
A complete protein sources may help with this due to their full spectrum of amino acids, but as far as boosting glutathione levels, only 3 amino acids are needed (cysteine, glutamate, and glycine). A study was conducted that found the cytokine response in children with atopic asthma. You can read more about the study here.
PROMOTE LONGEVITY AND COMBAT DISEASE
A new “whey” to live longer? According to a Washington State University study, whey protein has been shown to lower blood pressure when they took patients who were at risk of heart disease and/or stroke. You can read more about the study in the sources below.
Also, due to the availability of glutathione, whey protein can also help prevent cancer. I think that glutathione may be the backbone for every health benefit that whey protein could have.
MY CONSENSUS
With all of these reported health benefits along with the effectiveness of developing muscle mass when pairing with resistance training as well as helping to boost recovery via, post workouts and for pre-workout boost, I think whey protein powder is at the forefront of sports nutrition and supplementation for a reason.
As I said earlier, there will always be controversy in this area. I, myself don’t think you should put protein supplements or any supplements before food, but I believe they do the job in helping you meet your nutritional and fitness demands. Of course there are other protein sources available from mother nature that will do the job but sometimes convenience is key. Whey protein is a useful supplement and also shown to be useful for those who suffer various chronic illnesses and conditions.
Just remember, not all whey protein powders are created equal. To reap the true benefits, be sure to opt for whey protein that is only made from natural ingredients. The fewer, the better. Avoid ingredients like aspartame, maltodextrin, aceulfame potassium and sucralose. Also, your best bet is to get a whey protein made from concentrate as it is known to provide the most glutathione (which hold the key to much of the health and longevity benefits)
Also make sure they whey is from grass fed cows not treated with growth hormones and that it is undenatured. Cold processed means the same thing basically. If you still want a low lactose whey protein that measures up to all of this, I would recommend BodyLogix All Natural Whey protein, Whey Factors natural whey protein, and MRM 100% All Natural Whey. Each of these are made with a combination of whey protein concentrate and isolate for ideal absorption that has low lactose and still bioactive so you get the benefits of glutathione from the concentrate as well.
Thank you for reading and I hope I helped out some way. So long and remember, keep it simple, keep it natural.
Brendan K
Sources:
http://www.ncbi.nlm.nih.gov/pubmed/11205219
http://www.medicalnewstoday.com/releases/210886.php
http://www.medicalnewstoday.com/articles/263371.php
http://www.medicalnewstoday.com/articles/263371.php
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