If you are a regular gym visitor or even remotely into physical activities, chances are you already must have heard about the benefits of consuming whey protein!

While relying on a protein supplement is not something we recommend for everyone, but for people who are into sports, or do heavy physical activities- whey can be a great source of added protein in case the needs are not being met through food. At all times, any supplement must be taken only under strict medical supervision to avoid possible side effects.

But, what exactly is whey protein?

Milk contains two types of protein- Casein and whey. Whey protein is present in whey- the watery part of milk left after cheese production. It is low in lactose and contains all 9 essential amino acids, hence can be called a complete protein.

Here are some benefits of whey protein consumption (again, only for those who need it!)

- Generates faster muscle growth by releasing anabolic hormones like insulin

- Rich in Amino acid Leucine- known to promote muscle protein synthesis

- Helps in a better recovery post-exercise

- Health benefits- like lower blood pressure and lower cholesterol

- Useful in weight management as it promotes satiety

It is important to know in-depth about the different types of whey protein and which one should be consumed according to their specific needs.

Whey is primarily available in 3 forms:

1. Concentrate: Retains about 70-80% Protein. is it cheaper and is minimally processed- so retains the most amount of naturally occurring nutrients in whey.

2. Isolate: Undergoes additional processing to minimize excess carbohydrates and fats. Thus, It is higher in protein than concentrate and contains about 80-90% protein.

3. Hydrolysate: This type of whey has already undergone hydrolysis, hence is in a predigested form. It is most commonly used in medical protein supplements and infant formulas because of its improved digestibility. It Retains more than 90% protein.

Concentrate is better if you want to retain the maximum nutritional benefits of whey as it is minimally processed, but for those who cannot tolerate concentrate- isolate or hydrolysate is a better option!

Consuming anything in excess or out of need has its disadvantages, and whey is no exception! Eating too much has been linked with digestive issues like nausea and diarrhea. Those with current kidney or liver issues should also be very cautious of their protein intake.

The bottom line

While nothing tops a well balanced diet, Whey protein can be an excellent supplement option for people with higher requirements. While the type of whey protein you choose completely depends on your needs and preference, still it is a safe and healthy protein source if consumed in optimal amounts!