Albumen Powder

24 Benefits Of Whey Protein, Its Uses, And Side Effects

Eating protein or drinking protein: What’s better?

Listen to this article

Many of us eat protein for two among many purposes: to lose weight and to build muscle. But have you ever been unsure whether to choose a protein shake or a meal high in protein? We’re going to find out whether drinking protein and eating protein differ in any way.

So, should you drink or eat protein?

Well, protein is a necessary ingredient that is important for your health and benefits your muscles and bones regardless of where you get it from. It may improve your skin’s health, boost your immune system, help you maintain a healthy weight, help you build muscle, and much more! Now let’s come to the point.

FYI, there are a few significant differences between the protein sources.

Health Shots reached out to Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, to help us understand the difference between eating and drinking protein.

Lokeshappa questions, “If you are into heavy workouts, then you are probably aware of the popularity of protein shakes. But are protein shakes healthy? Is it better than eating protein rich food? People often rely too much on supplements while overlooking the benefits of protein rich food in their diet.”

Let’s look at the benefits of eating and drinking protein, which will help you decide on adding the best sources of protein to your diet.

Here are the benefits of drinking protein:

Protein is one of the building blocks of bone, skin, and muscles. Here are some benefits your body gets with protein shakes:

Weight management: Drinking protein will keep you feeling full for a long time, which helps you avoid frequent snacking and, thus, weight gain.

Muscle growth: Many fitness enthusiasts believe that drinking protein shakes helps them bulk up after strength training.

Added nutrition: Protein shakes and supplements give your body added nutrition that you may lack in your diet. It is also more convenient to consume.

Here are the benefits of eating protein:

Boosts metabolism and increases fat burning: Protein has a much higher thermic effect than fat and carbs. Having a protein-rich diet is proven to improve metabolism and help you burn more calories.

Lowers your blood pressure: High blood pressure can lead to heart attacks, strokes, and chronic kidney disease. Having protein rich food in your diet is shown to positively maintain blood pressure.

Also, read: 5 protein-rich foods you must include in your daily diet for weight loss

Less risky than drinking protein: It is far more difficult to go overboard with eating protein. Having too many supplements and protein shakes can have a negative impact on your body but it is not often the case with eating protein.

What’s better between eating protein and drinking protein?

People have a misconception that drinking protein shakes will help them gain muscle. This is partially true, but to get the muscle health benefits from protein, you can’t completely avoid foods. For good results, protein intake should be coupled with the right protein rich foods as well.

Lokeshappa says, “Since protein shakes are not meant to replace meals, they should be taken in moderation because a long term use can also pose certain health challenges like digestion issues, nausea, bloating, etc.”

So, using both protein sources—from foods and powders—has advantages, whether you’re aiming to maintain your weight, build muscle, or just simply want to stay healthy. Additionally, since protein shakes have long-term negative consequences, you should limit your consumption and include more protein-rich foods in your diet, such as eggs, quinoa, cottage cheese, almonds, milk, fish, tofu, peanuts, and beans. A person who wishes to stay healthy should always choose a healthy, balanced diet.

Whey Protein Benefits and How to Use

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

Whey protein benefits are extensive, including helping to burn fat, build lean muscle, boost your immune system and prevent disease. Whey is so effective because it provides a more absorbable source of high protein than nearly any other type of food or supplement, and it’s easy to digest.

No wonder it has become one of the most popular protein supplements on the market today. Supplementing with protein powders is absolutely essential to rebuilding your cells and tissues, keeping bodily fluids in balance, protecting enzyme functions, supporting your nerves and muscle contraction, and boosting the health of your skin, hair and nails. Clearly, getting enough protein in your diet is very important, and using high-quality protein powders is a great way to consume more protein without adding a lot more calories or carbohydrates to your diet.

Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscle-enhancing effects. Not only does it work to build muscle and enhance your body’s composition, but it also speeds up the recovery of broken down and stressed muscles after exercise.

According to research published in the Journal of Food Science, whey protein is one of the highest-quality proteins because of its amino acid content and rapid digestibility. Studies indicate that it works quickly to aid your muscles so they can heal, rebuild and grow.

What Is Whey Protein?

There are two types of protein found in milk: whey and casein. Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal.

The term “whey” refers to a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat. The protein and some highly bioactive peptides found in whey are what make it a superfood for fat loss and building lean muscle.

You’ll be able to find three main types of whey protein, which are distinguished by the processing method.

Whey protein concentrate: This is the best and least processed form of whey protein because it contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. Because it’s minimally processed, it retains the health-promoting nutrients that are found naturally in whey. You may even find that whey protein concentrate has a more satisfying flavor than other types of whey protein, which is due to its lactose and fat content.

This is the best and least processed form of whey protein because it contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. Because it’s minimally processed, it retains the health-promoting nutrients that are found naturally in whey. You may even find that whey protein concentrate has a more satisfying flavor than other types of whey protein, which is due to its lactose and fat content. Whey protein isolate: Whey protein isolate undergoes further processing in order to remove most of the carbohydrates and fats that are found in whey protein concentrate. Isolates contain about 90 percent or more protein; the problem with isolates is that the proteins can often be denatured due to manufacturing, making it harder on your digestive tract. The denaturation process involves breaking down protein structures and losing their peptide bonds, thereby reducing the effectiveness of the protein. Whey protein isolate does contain a lower lactose content than concentrates.

Whey protein isolate undergoes further processing in order to remove most of the carbohydrates and fats that are found in whey protein concentrate. Isolates contain about 90 percent or more protein; the problem with isolates is that the proteins can often be denatured due to manufacturing, making it harder on your digestive tract. The denaturation process involves breaking down protein structures and losing their peptide bonds, thereby reducing the effectiveness of the protein. Whey protein isolate does contain a lower lactose content than concentrates. Whey protein hydrolysate: When whey protein isolate is hydrolyzed, larger proteins are broken down into smaller, digestible pieces. The proteins in hydrolysates can be broken down with heat, enzymes or acids. Hydrolysates are meant to be absorbed more rapidly, and they increase blood insulin levels, which is helpful for athletes who want to grow lean muscle. While whey hydrolysate is known to be less allergenic than whey protein concentrate or whey isolates, it’s by far the most processed type of whey protein and the proteins in it have also been denatured.

Whey vs. Casein Protein

Whey and casein are both proteins found in milk. There’s about 3.5 grams of protein in 100 milliliters of cow’s milk, of which casein accounts for 80 percent and whey 20 percent of the protein.

Whey has a higher percentage of branched-chain amino acids than casein protein, which allows whey to increase protein synthesis faster than casein. Studies show that whey protein also has greater solubility, and it’s more rapidly digested than casein protein.

Nutrition Facts

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly the following:

100 calories

5 grams carbohydrates

20 grams protein

1.5 grams fat

1 gram fiber

94.7 milligrams calcium (9 percent DV)

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.

Cysteine is an amino acid that is amply present in whey protein. It is extremely beneficial because it enhances glutathione levels, an important antioxidant that can help reduce the risk of cancer and diseases caused by oxidative stress.

Research shows that the branched-chain amino acids in whey also play an important role in whey’s health benefits because they promote the maintenance of tissue and prevent muscle breakdown during exercise.

Health Benefits

1. Increases Strength and Builds Muscle

Whey protein is a very efficient way to add protein to your diet without extra calories from carbohydrates or fats. It typically contains 80 percent to 90 percent protein, which provides the body with what it needs to build muscle and strength, while recovering quickly after a workout.

According to research published in the Journal of Food Science mentioned above, whey protein stimulates muscle synthesis to a greater degree than both casein and soy protein products. Researchers noted that adding supplemental protein to your diet can help promote gains in muscle mass — especially when paired with resistance training — maintain muscle mass even during caloric restriction and slow down the natural loss of muscle that occurs as you age.

A 2007 study conducted at Baylor University analyzed the use of supplemental protein and amino acids on 19 males who exercised four times per week. Researchers found that supplementing with 20 grams of protein, which was made up of 14 grams of whey and casein protein, and six grams of free amino acids led to greater increases in total body mass, fat-free mass, thigh mass and muscle strength compared to those taking the carbohydrate placebo.

Research also shows that athletes in particular need to increase their protein consumption in order to achieve muscle recovery after hard workouts.

2. Burns Fat

A 2014 meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition. Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

A study published in Nutrition and Metabolism evaluated the effect of a specialized whey supplement when taken by participants who reduced their caloric intake by 500 calories per day. Compared to the control group participants who also reduced their caloric intake by 500 calories, both groups lost a significant amount of weight, but the group supplementing with whey lost significantly more body fat (6.1 percent of their body fat mass) and showed a greater preservation of lean muscle.

3. Reduces Cravings

Whey protein seems to affect both ghrelin and leptin, two hormones that help regulate your appetite. Leptin primarily affects energy balance, which helps suppress food intake, while gherlin regulates hunger and plays a role in meal initiation.

These hormones work together to tell your body when it needs to eat. Studies show that in obese patients the circulating levels of leptin are typically increased, whereas ghrelin levels are decreased. Whey helps balance out leptin and gherlin secretion, thereby decreasing hunger cravings and helping you stop overeating.

A 2013 study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help reduce caloric intake as a result of various physiological mechanisms. The amino acid content in whey protein is the main factor that influences satiety, according to researchers.

Plus, whey’s effect on satiety and food intake is mediated by the release of ghrelin and other satiety-inducing hormones. These hormones are released in the gastrointestinal system after protein consumption, which may account for food intake suppression when supplementing with whey protein.

4. Stabilizes Blood Sugar Levels

Research shows that having a whey protein shake right before a meal helps regulate your blood sugar levels and reduce your hunger levels so you eat less. Additionally, whey is able to stabilize blood sugar levels when it’s consumed right before meals with a high glycemic index. It stimulates the production of insulin and prevents dramatic spikes in blood sugar levels.

According to research published in the World Journal of Diabetes, whey protein can be used for the management of diabetes symptoms. It slows gastric emptying, stimulates insulin and gut hormones like incretin, which is released after you eat, and works to decrease blood glucose levels.

Whey protein can also naturally reduce blood sugar levels after meals, especially when it’s consumed a few minutes before a meal.

5. Improves Energy

Whey protein increases glycogen, which is a source of energy during exercise or heavy activity, and it enhances the effect of leptin, a hormone that affects energy balance. Plus, because whey is easily digested and accessed by the body, it is converted into energy quickly and can help naturally boost energy levels.

A 2013 study published in the Journal of Sports Science and Medicine found that females experienced an increase in performance markers when they consumed whey protein after resistance training. Some of the performance markers tested in the female basketball players included agility running, vertical jumping and muscle endurance.

The improved energy levels and performance are due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you experience muscle wasting and delayed exercise recovery after a workout.

6. Boosts Glutathione

Whey protein helps increase the production of glutathione, the master antioxidant that is found in every cell of your body. Research shows that whey protein is rich in cysteine, an amino acid that’s needed for the synthesis of glutathione.

Scientists at Ohio State University found that supplementing with hydrolyzed whey protein isolate increased intracellular glutathione concentrations by 64 percent.

Glutathione helps eliminate free radicals that cause cell damage, cancer and aging diseases, such as Parkinson’s and Alzheimer’s. It also helps protect your body from environmental toxins and drug resistance, and it’s critical for a strong immune system.

7. Boosts Immunity

Because whey protein promotes the synthesis of glutathione, it works to boost your immune system. Glutathione also boosts the efficacy of other antioxidants, like vitamin C, CoQ10, ALA and vitamin E.

Whey protein also contains a number of other proteins and vitamins, such as vitamin D, that positively affect immune function and demonstrate antimicrobial activity.

According to research published in the Journal of the International Society of Sports Nutrition, whey protein helps the body recover after exercise, which is important for avoiding impaired immunity, oxidative stress and excessive inflammation. Not only does whey increase the production of glutathione, but it also contains L-arginine and L-lysine, amino acids that promote immune function.

8. Improves Heart Health

Studies show that whey protein promotes a reduction in blood pressure and arterial stiffness and improves lipid profiles. It works to reduce cardiovascular risk factors by protecting your muscles and helping you lose weight. Reductions in body weight reduce obesity-related problems like heart disease.

A 2016 study published in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (the control) for eight weeks. Those who used whey experienced significant reductions in blood pressure and increases in blood circulation. Whey protein also lowered total cholesterol levels.

9. Extends Life Span

Whey protein has been found to increase life span by reducing muscle wasting that’s associated with aging and increasing nutrient absorption without increasing hunger. This is important because, as you age, you lose bone mass, cell function and your digestive function decreases.

However, whey has been shown to reduce the loss in all of these areas, making it an incredible superfood that slows the aging process.

A study conducted in Germany found that when older adults supplemented with whey protein, it caused positive effects on muscle protein synthesis, muscle mass and muscle strength.

A 2016 study published in Nutrients discovered that increased protein intake among the elderly improves muscle health, helps maintain energy balance and weight management, and supports cardiovascular function.

Best Whey Protein

You can easily find whey protein in powder form in most natural food or vitamin stores or online. In order to reap the benefits of whey protein’s constituents, you should choose the best source that’s available.

When purchasing whey protein, opt for whey concentrate that comes from grass-fed cows. Look for a whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.

Avoid any whey protein that is processed, like whey protein isolate. Remember that certain isolates contain denatured proteins that make the supplement less effective.

Plus, cheaper whey protein isolates often contain added artificial sweeteners that can be hard on the digestive system and neurotoxic. Organic whey concentrate from grass-fed cows gives you the largest amount of compounds, like immunoglobulins and minerals, that support many body functions.

How to Use

To use whey protein powder, simply add one scoop (about 28 grams) to roughly eight ounces of a liquid, like water or unsweetened almond milk. The powder is reconstituted when it’s mixed with a liquid. Using a blender or bottle shaker helps mix the powder and give you a creamy or frothy texture, without the clumps.

For the best experience, make a whey protein smoothie using liquid, fruit (fresh or frozen) and perhaps ice in a high-speed blender. There are many protein shake recipes that can be prepared with whey protein powder. You can also add whey to oatmeal or yogurt and stir in.

When do you take whey protein? The best times to use whey protein is in the morning, as part of breakfast, as a mid-afternoon snack and after workouts.

Taking one scoop of whey protein about 30 minutes after a workout helps improve muscle recovery. It may also be helpful to take whey protein 30 minutes before a meal. This will help improve satiety and is meant to help you avoid overeating.

Risks and Side Effects

Is it safe to use whey protein? Despite the many health benefits of whey protein, it should not be consumed by people with a milk allergy or lactose intolerance.

What are the dangers of whey protein? If you have a sensitivity to lactose, you may experience gas, bloating, cramps, fatigue, headaches and irritability after consuming whey protein.

Whey products that contain artificial sweeteners, like isolates, may also lead to whey protein side effects because they can be more difficult to break down and can cause digestive discomfort.

If you don’t have a whey allergy, then make sure you use the highest quality whey protein product out there. That makes it easier to digest because it’s less processed and doesn’t contain added artificial ingredients or chemicals.

People who are unable to use whey protein should consider trying a bone broth–based protein powder, collagen protein, or a plant-based protein powder, like pea protein or sprouted brown rice protein powder, instead.

Final Thoughts

24 Benefits Of Whey Protein, Its Uses, And Side Effects

If you are here wondering about whey protein’s benefits, we have got you covered! Proteins are rightly known as the building blocks of our body. They help build muscles and connective tissues in our bodies and aid in important metabolic pathways as well. Whey is an important dietary source of these essential proteins and amino acids (1). In this article, we will learn more about the benefits of whey protein and how you can include it in your diet every day. Scroll down!

What Is Whey Protein?

Whey is the purest form of protein. It is obtained from cow’s milk. It is a by-product of milk, obtained during the processing of cheese. Whey is processed into more concentrated forms. Some of its different forms are whey protein, whey protein isolates, whey protein concentrate, whey protein hydrolysate and hydrolyzed protein. Protein powders are becoming extremely popular these days, owing to their health benefits. It contains a higher amount of protein than all the natural foods (1). Whey protein is highly recommended for women who need more protein in their diet.

Types Of Whey Protein

There are three main types of whey protein supplements: Whey Protein Concentrate, Whey Protein Isolate and Whey Protein Hydrolysate.

Whey Protein Concentrate (WPC) is the cheapest of all three whey protein powders. It has the lowest amount of protein, around 58 to 89%. The rest is composed of fat, lactose and immune-enhancing peptides like alpha-lactalbumin and immunoglobulin. The percentage of WPC depends on how concentrated it is. Lower end concentrates have 50% protein, while higher end ones have up to 90% protein. Whey Protein Isolate contains 95% of the protein, with a minimum amount of lactose and fat. Whey Protein Hydrolysate has 99% of protein and is the most expensive of all the whey protein powders. It is considered the “pre-digested” form of whey protein, as it undergoes partial hydrolysis- a process necessary for the body to absorb protein. It is the most soluble form of protein and gets quickly digested in the body. This is considered the best whey protein supplement by many.

Whey Protein Benefits

Check out here some of the best benefits of whey protein for women:

1. Body Composition

Whey protein is very beneficial for women and may improve body composition without leading to ‘bulking’ (2). Moreover, whey protein is the most soluble and richest form of protein. It is much more nutritious than egg whites, soy and meat.

2. Amino Acids

Amino acids are the chemical units which are not produced naturally in our body. Whey protein is a good source of amino acids. They work together to repair our bones, muscles, organs and almost every part of the tissue in the human body. Specific amino acids are needed for specific purposes. Whey protein is high in Branched Chain Amino Acids (BCAA’s). They are useful for muscle repair and preservation. Leucine, another amino acid, stimulates protein synthesis and sends signals to the body to increase its storage of amino acid (3).

3. Aging

Whey protein contains glutathione. This is an antioxidant which scavenges free radicals and delays the signs of aging. Glutathione is made from three main amino acids; cysteine, glutamic acid and glycine. Whey protein also slows down the degeneration of muscles and keeps them strong during old age (4), (5).

4. Weight Loss

Whey protein for weight loss? Yes, according to a study, women who consumed a specialized form of whey protein lost more body fat. They also showed a greater preservation of lean muscle than those who didn’t. Whey protein is low in carbohydrates and high in protein. This speeds up the metabolism to burn excess fat from the body. Researchers have concluded that whey protein can easily control appetite for up to two hours. It contains very little fat, low cholesterol and lactose. This makes it excellent for people on a low-carbohydrate diet (6), (7).

Related: Vegetarian Diet Plan For Weight Loss – Foods List, Health Benefits, Precautions

5. Cancer

Cancer, mainly breast and cervical cancer, is the second leading cause of death in women. Whey concentrate and glutathione modulation is used in cancer treatment. Consumption of whey powder during chemotherapy can help inhibit the growth of cancer cells. It is also an excellent meal for cancer patients as it is easy to digest. It also gets easily absorbed in the body. It provides energy and increases immunity (8), (9).

6. Heart Health

Heart stroke causes paralysis, loss of speech and poor memory. It is also the third leading cause of death in women. Whey protein lowers the LDL cholesterol (which is a contributing factor to cardiovascular diseases such as strokes). It reduces blood pressure and also reduces the risk of heart diseases and stroke (10), (11).

7. Immunity

One of the best whey protein benefits is boosting immunity. Whey protein improves immune response and helps fight infections in women. It boosts the immune system by increasing the production of glutathione. This is a powerful antioxidant which helps in detoxification. Women suffering from asthma should be supplemented with whey protein to improve their cytokine response (12), (13).

Related: Top 9 Yoga Poses For Flexibility And Boosting Your Immunity

8. Strengthening Muscles

Whey protein is required for repairing and strengthening muscles. Workout and daily exercises deplete the energy levels in the body, leading to muscle deterioration. Whey protein comes from cow’s milk and is a great natural protein for building and repairing muscles (14).

9. Healthy Nails And Skin:

A woman’s body requires protein to generate healthy skin and nails. Whey protein may help the body to create hormones and vital enzymes to keep them running efficiently.

10. Gets Absorbed Quickly

Whey protein shakes are recommended more than any other form of whey protein. Protein shakes contain high amounts of nutrients in the form of soy, whey or casein. It gets easily digested in the body than the protein in foods. It also contains the highest Biological Value (BV) (15).

11. Blood Sugar Level

Whey protein gives the body a positive nitrogen balance. It also prevents fluctuations in the blood sugar levels which can lead to overeating. Whey protein has low levels of fats. This is very beneficial for managing glucose levels. It also prevents the onset of diabetes. This form of protein also improves insulin resistance in the body to keep its levels steady (16).

Related: Easy Ways To Lower Blood Sugar Naturally And Safely

12. Well-toned Figure

Whey protein tones the muscles and accelerates metabolism. This gives you a healthy and toned figure.

13. Bone Health

More than 65% of the women suffer from osteoporosis, a condition which causes thinning and increased brittleness of bones. To build and maintain healthy bones, women need to consume calcium-rich healthy food. Whey protein improves absorption of calcium which prevents bone loss and keeps them strong (17).

14. Liver

Whey protein, when taken in moderate quantities, supports the functioning of the liver and when consumed in moderation, may have a protective effect on it (18). The liver carries about 500 functions in the body. This would be impossible without the presence of amino acids in it.

15. Healing

Whey protein is an excellent protein choice for women. This is especially true for those who have undergone surgeries. It assists in healing wounds and gets absorbed easily into the body (19).

Whey Protein For Healthy Hair And Skin

Here are the top benefits for your skin and hair.

16. Promotes Hair Growth:

The protein forms a very important constituent of hair, as the hair itself is made up of protein. A deficiency in protein can result in major hair loss problems. Whey protein is a convenient way to increase protein intake in your diet. Having high amounts of protein on a regular basis prevents hair loss and promotes hair growth. Taking whey shakes helps overcome hair problems like bald patches and receding hairlines (20).

17. Helps Strengthen Skin

Collagen is a structural tissue which provides elasticity to the skin. It comprises 30 percent of the body’s total protein and helps strengthen skin, blood vessels, bones and teeth. Consuming whey protein may improve collagen synthesis to keep your skin firm and healthy (21).

18. Promotes Healthy Scalp:

Regular consumption of whey nourishes and strengthens the hair to give you thick, healthy and shiny hair. The acidic properties of whey cure dandruff and scalp psoriasis. This helps to improve the health of the scalp. However, there is a lack of scientific studies and evidence in this regard.

.

19. Maintains Skin Elasticity:

Amino acids in whey protein help maintain the elasticity and firmness of the skin.

20. Acts As Conditioner:

You can also use whey powder in place of your shampoo. Just rub some powder thoroughly on the scalp. Wash it off with lukewarm water to get a clean and oil-free scalp. Alternatively, you can shampoo first and follow it with a whey rinse. Leave it for 10 minutes and then wash off. Whey conditioner will add great texture and body to the hair. It is very useful for fine and limp hair, as it does not weigh down the hair like other hair products.

21. Homemade Toner:

Whey can be used on the skin as a cleanser, toner and moisturizer. Several cosmetic companies incorporate this protein-rich supplement for its amazing skin benefits. Soak a cotton ball in whey. Apply it on the face using gentle strokes. This will work as an amazing homemade toner.

22. Fights Acne:

The anti-microbial properties of whey works amazingly on acne and pimples. It also helps lighten pigmentation and age spots.

23. Restore Skin’s pH Value:

Add 2 cups of whey in your bathtub and soak yourself in it for 20 minutes. The acidity in whey will restore the pH value of the skin to rejuvenate the skin cells.

24. Good For Eyes:

For tired or puffy eyes, wet a tea bag with cold whey and place it over on the eyes. Leave it for 20 minutes to get refreshed eyes.

Whey Protein Uses

Whey protein is available in various forms like whey protein bars, whey protein shakes and whey drinks. Whey itself does not have a very appealing taste. Hence it is mixed with other foods like fruits and nuts to make the taste more appealing. Check out whey protein uses here:

A whey protein shake with raspberries and avocado is the perfect way to start your day. Make sure that the whey protein you get is from grass fed cows and not corn-fed cows. The latter can cause allergies.

Add a teaspoon of whey powder to your cookies while baking. This will increase the protein levels in your body. You can also add chocolate whey to your coffee to make a delicious mocha.

It takes a minute to prepare this protein rich drink. Mix one scoop of whey protein into 6 ounces or 200 ml of water. Leave aside the mixed protein for a few minutes. This will help the powder get completely dissolved. Drink this water.

Whey protein is best consumed immediately after a tiring workout. This will provide your muscles and cells the proper nutrition they need to repair. You can add whey protein to your oats, cereals and pancakes for a protein rich breakfast.

If you’re looking for a quick snack at work, prepare a whey protein shake with some nuts, fruits and ice cubes for a nutritious and delicious shake.

Stir one scoop of protein powder to your yoghurt and top it with fruits, nuts and chocolates for a tasty treat. You can also mix whey powder with your favorite ice-cream.

Use whey, instead of water, while cooking pasta or soups to give it a distinct taste. You can also use whey to make breads. This will give it a wonderful brown crust and aroma.

This was about whey protein benefits and uses, now let’s look into some of the side effects.

Whey Protein Side Effects

Like other supplements, whey protein has some health risks associated with it. Here are a few side effects of whey protein.

Most of the side-effects associated with whey protein are related to digestive issues like gastritis, bloating, headaches, cramps, reduced appetite, nausea and fatigue.

If you’re experiencing any of these symptoms, it is most likely to be either due to the lactose or artificial sweeteners present in whey protein.

Excess consumption of protein can even exacerbate kidney problems.

Too much of the protein can deplete a body’s store of calcium, leading to brittle bones and teeth.

Also, high amounts of protein can cause a woman’s body to produce excess ammonia.

Women should not consume more than two servings of protein shakes per day.

Extreme high dosage can also overload the liver, causing serious health problems.

Infographic: How To Prepare Whey Protein Shake Whey protein is one of the purest forms of protein that has several benefits for your health. It helps reduce the signs of aging, aids in weight loss, lowers cholesterol levels, and improves immunity. Check out the infographic below to learn how to prepare a whey protein shake to reap its maximum benefits.

Whey protein benefits are numerous. It can positively affect health, hair, and skin. It can improve hormone levels in women and also aid in muscle repair. It slows down the signs of aging and aids in weight loss. Whey protein also reduces cancer risk and boosts heart and bone health. It also improves immunity. It promotes hair growth, strengthens the skin, maintains skin elasticity, and promotes a healthy scalp. However, excess consumption may trigger a few undesirable effects like digestive issues, kidney problems, and brittle bones. Hence, moderate consumption is advised.

Frequently Asked Questions

Can I drink whey protein without working out?

Yes, you can take whey protein without engaging in an intense workout. Ensure that you take it in moderation and as per your nutritional needs.

Does whey protein make your face fat?

Consuming whey protein in moderation along with physical exercise will not make your face fat.

How long does it take for whey protein to leave your system?

It may take between 2 to 4 hours for whey protein to be digested.

What happens when I stop taking whey protein?

When you stop taking whey protein and continue with physical exercise, you will start to lose weight.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more. Protein – Which is Best?

Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis

Branched chain amino acids and their importance in nutrition

The biological activity of undenatured dietary whey proteins: role of glutathione

Glutathione and its antiaging and antimelanogenic effects

Whey Protein Supplementation Enhances Body Fat and Weight Loss in Women Long After Bariatric Surgery: a Randomized Controlled Trial

A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study

Whey protein in cancer therapy: A narrative review

Clinical Impact of Highly Purified Whey Proteins in Patients Affected With Colorectal Cancer Undergoing Chemotherapy: Preliminary Results of a Placebo-Controlled Study

Acute effects of whey protein isolate on cardiovascular risk factors in overweight post-menopausal women

The effects of whey protein on cardiometabolic risk factors

Dietary Whey Protein Supplementation Increases Immunoglobulin G Production by Affecting Helper T Cell Populations after Antigen Exposure

Glutathione Fine-Tunes the Innate Immune Response toward Antiviral Pathways in a Macrophage Cell Line Independently of Its Antioxidant Properties

Whey protein supplementation and muscle mass: current perspectives

Whey protein

Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects

Functional food relevance of whey protein: A review of recent findings and scopes ahead

Protective effect of whey proteins against nonalcoholic fatty liver in rats

Wound healing: time to look for intelligent ‘natural’ immunological approaches?

Diet and hair loss: effects of nutrient deficiency and supplement use

Contraction mode and whey protein intake affect the synthesis rate of intramuscular connective tissue

Was this article helpful?

Related

Eric Carter

LEAVE A REVIEW