Get Toned With Whey as Part of Your Fitness Routine
Whey is a protein found naturally in milk. Cheese is made from milk, and during the process of making cheese, the milk is separated into solids called curds and into a protein-rich liquid called whey. While the curds are formed into cheese, the whey is pasteurized and dried into whey protein powder for various uses.
So why choose whey? For one, it is a complete protein, meaning it features all the essential amino acids (or building blocks) your body needs. The body of research shows that whey can help build and repair muscle after workouts. Studies also show that diets higher in protein can help preserve muscle with age, help curb hunger and help maintain a healthy weight.
Another benefit of whey protein is its neutral flavor, which adds little or no taste. Whey protein dissolves easily in liquids and provides a smooth texture.
While you can easily find whey in protein drink mixes and energy bars, you might be surprised at its versatility. You can add whey protein powder to oatmeal, soups, sauces, dips, baked goods and many other foods for a nutritious boost.
Health benefits, including:
1. Maintain a healthy weight: A reduced-calorie, higher-protein diet that includes whey protein may help you maintain a healthy weight.
2. Curb hunger: Calorie for calorie, protein, like whey protein, can help people feel fuller longer than carbohydrates or fats when it’s a part of a higher-protein diet.
3. Build lean muscle: A higher-protein diet in combination with resistance exercise can help build healthy muscles and support weight management.
4. Enhance recovery: Consuming protein, like whey protein, after exercising can help build and repair muscle.
5. Reduce muscle loss during aging: Protein can help preserve muscle as you age.
What Does Whey Protein Do? What is it Used For?
While most of us meet our minimum protein requirements, some (including athletes, older adults and those trying to manage their weight) may benefit from a diet higher in protein, and that’s where whey protein can help.
Whey protein contains all of the essential amino acids (or “building blocks”) that your body needs, plus it’s rapidly digested. Some folks may add more whey to their diet, in combination with resistance exercise, because it contains leucine, which has been shown to rebuild muscle when enough is eaten.
Incorporating whey protein can help with weight management goals. A 2021 review found that increasing protein in diets led to improvements in body weight changes. Furthermore, whey protein may have beneficial effects on other metabolic measures like waist circumference, blood pressure, blood lipids and blood sugar according to a 2019 review.
Whey protein can also play a beneficial role in blood sugar management, particularly if consumed before a meal. A recent systematic and meta-analysis found that pre-meal whey protein can improve post-meal blood sugar levels. Therefore, whey could be a useful addition in the diets of folks with Type 2 Diabetes.
Whey protein incorporation, alongside healthy lifestyle and resistance exercise, may help maintain or improve muscle mass, strength and physical function in older adults according to recent systematic review and meta-analysis.
Does Whey Protein Contain Lactose?
Yes, there is lactose in whey protein. Whey protein concentrate contains about 70-80% protein and retains some lactose, usually ranging from 3 to 8 grams per serving. This can be a concern for individuals with lactose intolerance.
Does Whey Protein Contain Gluten?
Whey protein is naturally gluten-free, making it a suitable option for those on a gluten-free diet. When asked “Does whey contain gluten?” The answer is no. Pure whey powder is gluten-free. However, it’s essential to check the labels, as some flavored or processed whey powders may contain additives that could introduce gluten. If you’re following a gluten-free diet, look for products specifically labeled as “gluten-free” to ensure they meet your dietary needs.
Is Whey Protein Dairy-Free?
No, whey protein is not dairy-free. Whey protein is derived from milk—therefore, it is not dairy-free. However, there are options available for individuals who are sensitive to lactose. Whey protein isolate, for example, has a higher protein content (around 90% or more) and is processed to remove most lactose, typically containing less than 1 gram per serving. This makes it a suitable option for many individuals who experience lactose intolerance with whey protein.
If you’re looking to try whey protein, one simple way is to add whey protein powder to smoothies, oatmeal, soups, baked goods and other recipes.
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