Effectiveness of Whey Protein

Effectiveness of Whey Protein : SureshFoods.com

What is whey protein?

Whey protein is the collection of proteins found in whey which is a byproduct of cheesemaking. When a coagulant is added to milk, the curd and whey separate. Whey  protein is the water-soluble part of milk.

The milk contains two types of protein namely – casein and whey. There is 80% of casein and 20% of whey present in the milk. Natural whey protein powder provides a substantial amount of the essential amino acids that are needed to carry out the functions that proteins perform in the body. Whey protein is  typically in the form of a powder that can be added to liquids or soft foods. People commonly take whey protein to improve athletic performance and address nutritional deficiencies or problem.

The whey protein powder or the natural whey protein powder is used as a supplement and is available in the form of  dry powders with various levels of processing that affect how concentrated a source of protein it is. It is usually flavoured as it does not taste too good on its own. It makes the smoothies more delicious due to the added flavours.

What are the types of whey protein?

There are several popular types of whey protein. The main difference is in the way they have been processed.

  • Concentrate: About 70–80% protein; contains some lactose and fat and has the best flavor.
  • Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
  • Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate.

Whey protein concentrate seems to be the overall best option.

Nutritional value of whey protein powder per 100 gm

Nutrition Quantity
Energy 112 kJ
Carbohydrates 5.14 gm
Sugar 5.14 gm
Fat 0.36 gm
Protein 0.85 gm
Water 93.12 gm
Calcium 47 mg

Protein is one of the important component of the cells in the body. Your body makes use of the protein to build and repair the tissues. It is also used to generate hormones, enzymes and body chemicals. Thus, the protein is an important building block of bones, skin, blood and cartilage etc, which tells that the body needs large amounts of proteins along with fats and carbohydrates etc.

Natural whey protein powder benefits  

Quality protein

The organic whey protein powder is a high quality protein that contains essential amino acids. It can be absorbed quickly by the gut and is also easily digestible.  As a supplement the organic whey protein is used mostly by athletes and also by individuals with less protein content in their diet.

May lower blood pressure

There are many studies which shows that consumption of dairy products can be beneficial to those with low blood pressure. In organic whey proteins, the ACE-inhibitors are called lactokinesis.

May promote the growth of muscles

The loss of muscle mass may lead to fat gain and can also cause chronic diseases. But, you can follow an adequate diet in order to maintain a good body mass. Whey has high quality protein sources which is effective as well as rich in leucine. Leucine promotes growth of amino acids. And thus, it is an effective agent for the prevention of age-related muscle loss and improved strength. Make sure that you have protein content in your diet and the supplement will make it efficient.

May treat type 2 diabetes

Type 2 diabetes is a chronic disease that is characterized by high blood sugar and impaired function of insulin. Insulin is a hormone which is supposed to stimulate uptake of blood sugar into cells. Natural Whey protein powder seems to have high sources of protein when compared to egg white etc. Thus, natural whey protein powder can be used as an effective supplement for type 2 diabetes.

Beneficial for bowel movements

Inflammatory bowel movements is a condition which takes place by the chronic inflammation in the lining of the digestive tract. It has been found that supplementation of organic whey protein is beneficial on inflammatory bowel movements. And the consumption of a balanced diet with natural whey protein powder as a supplement can be beneficial for easy bowel movements. But, there are yet more studies to be conducted before making strong claims.

Effects on blood fats

High cholesterol i.e, LDL cholesterol is a risk factor for the heart. By the consumption of organic whey protein powder as a supplement there was reduction in the total and LDL cholesterol. Though there are yet many more studies to be made before we draw out conclusions.  

May help to reduce hunger

Whey protein has more satiating effect when compared to other protein rich sources like soy and casein etc. Satiety is the feeling of fullness that is experienced after meal. Thus, it becomes easy for those who want lose weight and as a result consume few calories per day.  

May help for weight loss

Organic Whey protein powder has a larger source of protein which makes it effective to lose weight. And as mentioned above, the feeling of satiety helps the individual to balance the diet and lose weight apparently.


Antioxidants are the substances which acts against the oxidation in the body, reduces oxidative stress and also cuts the risk of chronic diseases. Natural Whey protein powder boosts the body’s natural antioxidant defences. Thus, consumption of whey protein powder reduces the oxidative stress and also increases the levels of glutathione. Glutathione is one of the most important antioxidant in humans.

May reduce inflammation

Inflammation refers to the response of body’s damage. Chronic inflammations can be harmful which may also cause other diseases.


Usually, you can take 1-2 teaspoon of organic whey protein powder after workout everyday. You can use organic whey protein powder as a supplement only if the protein intake is less in your diet.

Side effects

  • People with kidney problem can avoid the intake of whey protein powder.
  • Too much is too bad, no matter what! If you take in too much of whey protein which has high source of protein can cause digestive issues such as diarrhea, crampedness, nausea etc.
  • If you are lactose intolerant, then you can avoid intake of whey protein powder as it causes adverse effects depending upon the degree of intolerance. Instead consume foods with high protein content.

How to take whey protein?

Whey protein powder are available in flavoured forms. You can add powdered whey protein into –

  1. Your smoothies.
  2. Blend it with low fat milk and banana or berries, basically fresh fruits.
  3. You can also add them into soft foods.

Whey protein powder for men and women

Whey protein powder for men and women : SureshFoods.com

The first question that strikes everyone is – Is there any difference between whey protein powder for men and women? For those who indulge themselves working out everyday in the gym may it be men or women, they will concentrate on the consumption of protein source. And when it comes to protein powder the only thought that hits you is “bulking up”. No women will wish to look like the hulk though! Women do not bulk up like the men because she produces less amount of testosterone when compared to men. But by the usage of steroids or hormone replacements even women can bulk up like the men.

Whereas, men produce more amount of testosterone which indeed gives them broad shoulders, large muscles, beard and deep voice etc. As they have larger size they get huge muscles. Thus, it means that men and women do not require different kinds of whey protein. Protein source remains to be protein for men or women. The only difference is about the quantity. Women will require lesser amount of whey protein powder when compared to men.

Is organic whey protein powder beneficial?

Working out on a regular basis is one the best way to keep yourself healthy and also to get your dream body shape. In order to build muscle you need to have protein synthesis in your body. Taking protein sources can help  you in order to get a good lean body shape. Taking the best whey protein powder for men and women can give you added advantage in order to meet your requirements. When we are not able to give as much as proteins that is required to our body through the foods we consume, it becomes essential to consume the best whey protein. But generally speaking, whey protein powder has is suitable for many people and they can consume it without problems.


Can Whey Protein Enhance Post-Exercise Recovery?

Efficient recovery is essential to any workout routine, either it is an extensive run or a challenging session. Whey protein delivers an important role in accelerating recovery by relieving inflammation and muscle discomfort. For women, this signifies a prompt return to workouts, improving consistency, and ultimately, gaining better results.

Does it Cause Weight Gain?

Intake of whey protein in the suggested portion size does not result in weight or fat gain. The myth that whey is injurious to health because of its calorie content, leading in weight gain, is inaccurate. In reality, whey protein is as healthy and effective as any other protein supplement accessible. Fear of weight gain mostly concludes from misconceptions, and it’s necessary to consult with a dietitian or doctor for appropriate information.

Is Whey Protein a Steroid?

In contrast to misconceptions, whey protein is not a steroid. Steroids are known as biological compounds that unnaturally enlarge cells and tissues. There are few trainers who may unethically suggest steroids for prompt gains, adding towards a negative public perception. Whey protein, obtained from dairy products, does not consist of steroids.

What is the impact of Whey Protein on Women ?

Protein requires to differ between men and women depending on hormonal and muscular variations. While there are no particular proteins specifically for women or men, the differences depend on portion sizes. Women typically need slightly less protein due to lower testosterone levels, enabling for easier muscle repair. Whey protein is an appropriate option for women, supporting muscle and bone growth, repair, and adding towards weight loss by minimizing blood sugar levels.