Whey and Casein are the two proteins found in milk. Whey protein is separated from milk as a by-product of cheese-making process. Typically used as a dietary supplement, whey protein is considered to be a complete source of protein, as it is loaded with all the nine essential amino acids absorbed and utilized quickly by the human body. In the past few years, whey protein has made its mark in the health and fitness industry and many experts recommend having whey protein for pre-workout as well as post-workout, for reducing muscle loss from the body and building lean muscle mass.
There are many health benefits associated with whey protein apart from muscle building. It reduces Cholesterol and gives you an instant energy boost. Whey protein also prevents osteoporosis and other bone-related diseases. Women are much more prone to bone-related diseases than men because of calcium deficiencies. Taking whey protein may decrease the risk of further damage to the bones as it is known to increase bone mineral density. The nutrients present in whey protein improve immunity and keep illnesses at bay. Since the amino acids found in protein are the building blocks of the human body, consuming whey protein will help you produce more white blood cells to combat antigens and boost glutathione production. Glutathione dictates the immune function and is the pivotal element in the antioxidant defence system in the body. Apart from enhancing immunity, whey protein is known to be low in calories and fat, making it one of the best options for reducing sugar spikes in type 2 diabetics. It also aids in weight loss without losing muscle mass from the body. Whey protein contains anti-cancer properties and its concentrate is used in cancer treatments.
Whey isolates being low in lactose are very well digested by lactose-intolerant individuals. As opposed to casein, whey protein is much less likely to give allergies to its consumers. Typically whey protein is consumed in the form of a powder and comes in several flavours like chocolate, strawberry, vanilla etc. It can simply be dissolved in water and other liquids to make protein shakes, can be used in making ice creams or can be added to semi-solid foods such as cereals and custard or blitzed into a smoothie by blending whey protein powder with ice and fresh fruits. With an excellent safety profile, the daily recommended dose lies between 25 to 50 grams, which makes 1 to 2 scoops of whey protein powder every day.