What is Whey Protein?
The whey is a liquid by-product left after the cheese production highly consist of whey protein that is a mixture of globular proteins containing branched chain amino acids as its ingredient. This whey protein is used as the dietary supplement to overcome the muscle loss due to ageing and increase the body strength. The whey protein decreases the risk of cancer, diabetes and chronic diseases.
The strength and weakness of any protein depend on its essential amino acid composition. The amino acid score of different protein sources or different common proteins that are whey protein, egg, casein, soy protein, beef protein and wheat gluten.
The below-provided chart and graph demonstrate a quality comparison between these common protein sources.
Amino Acid (mgAA/gram)
Table 1: The AA score of different common protein sources
The graph provided below shows a comparison between the amino acid count of all these common protein sources. The study of quality comparison indicates that whey protein consists maximum amino acid count when compared to other common sources of protein.
Graph 1: The comparison on EAA score of different protein source
Aging loss muscle/muscle strength
The essential amino acids (EAA) enhances the muscle protein anabolism that increases the muscular strength. The composition of whey protein consist of maximum EAA composition that muscle protein synthesis and minimizes the breakdown of protein leading to increase in muscle strength.
The lack of optimal diet and low level of protein in the body leads to aging loss of muscle or loss of physical strength that depletes the ability to perform routine functions. This aging muscle loss is named as Sarcopenia, where lack of protein in diet plays a major role in enhancing the disease. The whey protein is one of the most effective dietary supplement that controls sarcopenia.
The below-provided graph provides the protein intake amount for different age groups.
Graph 2: The daily total protein intake of different age groups
The resistance training is a category of physical activity or exercise that initiates muscular contraction in the body against any external stimuli or resistance leading to increase in strength of the body. Some of the most popular resistance training are Olympic lifting, power lifting and weight lifting to get strong toned muscular endurance.
Resistance training leads to stress on muscle cells creating the breakdown of muscle fibres called as “catabolism” and the body components work on these muscle tissue to initiate repair called as “anabolism” in muscle cells. This is the basic biological concept of increasing muscle strength by resistance training.
Ingredients of whey protein
The whey protein is a mixture of globular proteins that basically consist mixture of
Beta-lactoglobulin (approx. 65%)
Alpha-lactalbumin (approx. 25%)
Bovine serum albumin (approx. 8%)
Immunoglobulins (approx. 10%)
The most common essential amino acids that are found a high amount of ingredients in whey proteins are Arginine, Glycine, Lysine, Threonine, Phenylalanine and Proline.
Benefits of whey protein
The whey consists a protein named as “lactoferrin” that enables bone growth in the body. Researches from ancient times indicate that lactoferrin found in whey milk supports bone growth to have a control over Osteoporosis, a condition where bones become fragile and brittle due to deficiency of calcium or vitamin D. The lactoferrin supports bone growth to control osteoporosis.
Burning body fat
It is been scientifically proven that whey protein shows exceptional performance in controlling body fat because this protein consists leucine that protein synthesis that helps to burn calories as well as leucine stimulates fatty acid oxidation leading to lose of body fat. The whey protein is also good supplement to have a controlled appetite because this protein lets stomach filled for the long duration of time.
Increase muscle strength
The whey protein initiates increase in muscle strength by enhancing muscular growth especially the fast-twitch muscle fibres that increasing the strength of muscles. This protein is highly functional when consumed with resistance exercises to increase body strength.
During RT Exercise
The amino acids induce muscle protein anabolism at the time of acute exposure to RT exercises. The human skeletal muscle undergoes a breakdown at time of resistance training and to overcome this breakdown the amino acids in body initiates translational regulation leading to protein synthesis as well as lean mass growth.
After RT Exercise
Even after the RT exercises, these amino acids initiates protein synthesis to have a control over muscle breakdown. It is also observed that diminishing amino acid supplementation effect occurs over a long period exposure stimulus after RT exercise.
The whey protein intake to increase the level of EAA in body initiates muscle hypertrophy at periods of resistance training leading to growth in the size of muscle cells and increased muscular glycogen storage with increased myofibril size of muscle cells. The daily protein intake for average male should be 56-91 grams and for female it should be 46-75 grams for the healthy life long muscular activity in the body.
Whey protein is considered as modern day protein source used as a protein component in synthetic food. The benefits of whey protein to control osteoporosis reduce body fat and working to increase muscle strength makes it an essential food material. The combination of RT Exercise and whey protein intake tremendously increases the muscular strength and fulfils the requirement of essential amino acids in the body. Whey protein is a good source of Arginine, Phenylalanine, Proline, Threonine, Lysine and Glycine. This mixture of globular protein created as a by-product of cheese production compromises effective health benefits. Hence, Scientific evidence supports the benefits of the whey protein as good source of EAA (essential amino acids) and BCAA (branched chain amino acids) in all forms.
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