Whey protein: Can it help you lose weight, reduce cholesterol and build muscle? How much should you have?

IT MAINTAINS BLOOD PRESSURE

Hypertension is one of the leading causes of heart disease. Whey protein contains lactokinins, which are angiotensin-converting-enzyme inhibitors (ACE-inhibitors) and are known to reduce systolic blood pressure. A study published in ‘The American Journal of Clinical Nutrition’ (2016) found how consuming 56 grams of whey protein per day led to almost a three-point drop in systolic blood pressure (the first number in a blood pressure reading) and a two-point drop in diastolic blood pressure (the second number) compared with the control group. Both whey protein and casein (also derived from milk) led to better blood vessel function as well as small improvements in blood cholesterol levels. Whey protein contains lactoferrin, which may block LDL (low density lipoprotein) or bad cholesterol from oxidising and hardening the arteries.

IT REDUCES INFLAMMATION

Inflammation is the body’s routine response to damage and is a signal that something is not right inside. Chronic inflammation may have negative effects on muscle growth and overall well-being. That’s when a whey protein supplement can dramatically reduce C-reactive protein (CRP), the most important marker of body inflammation.

BOOST TO ANTIOXIDANTS

Antioxidants, as their name suggests, minimize oxidative stress and reduce the risk of chronic diseases. And whey protein contains glutathione which increases our body’s defence systems.

CONTROLS HUNGER PANGS AND HELPS YOU LOSE WEIGHT

Once you start having whey protein, you can boost your energy expenditure by 80–100 calories per day. Yet it keeps you full enough to drop 440 fewer calories per day. In one study, it was found to cut cravings by 60 per cent and reduce the desire for late-time snacking by half.

Studies have shown that whey protein, combined with weight lifting, can cause weight loss of about 3.5 kg while increasing lean muscle mass. So, if you want to lose weight, a whey protein supplement can help you do so while holding on to your muscle. Whey protein is better as far as gaining muscle strength is concerned compared to casein and soybean.

WHY WHEY PROTEIN GETS DEMONISED LIKE OTHER PROTEIN POWDERS

Protein powders are derived from plant sources like soybeans and peas and animal sources like eggs or milk. These extracts are powdered and packaged for use. Those for muscle-building will have more protein than those intended for weight loss. In the absence of data on the side effects of high protein supplementation, manufacturers do not have a regulatory framework and tend to package what they feel is safe. Look for only-whey protein jars and read the label. Do not go for the combination powders as they contain added sugar, artificial flavouring, thickeners, calories, steroids and even heavy metals (lead, arsenic, cadmium or mercury). In the end, remember that whey protein is coming from cow milk, so it cannot be any worse.