Whey Protein Wirkung

Whey protein: effect and effects

Content:

How Whey Protein affects your body

Protein powders and protein shakes with Whey Protein enjoy great popularity due to their effect on muscle building and reducing body weight, and not only among athletes. By taking Whe y Protein you can supply your body with especially high-quality protein. Whey protein has a high biological value, an ideal composition of amino acids and your body can easily digest it.

Like all proteins, Whey Protein contributes to an increase and maintenance of muscle mass. However, there is a lot of information on the Internet about the effect of Whey Protein, which is not scientifically proven. Therefore, we explain to you in our guide what Whey Protein is good for and what it can bring you in terms of muscle building and in other areas.

What is the benefit of Whey Protein?

Shakes with Whey Protein are especially popular among athletes who want to regenerate after a strenuous workout. The amino acids contained in the powder boost protein synthesis and provide further energy to the muscles.

In the question of what Whey protein is good for, it can be stated that it can support muscle building as a high-quality protein source and that Whey protein has a positive effect in terms of lowering blood pressure.[¹] [²]blood lipids[³] and diets[⁴] can have.

For the effect of Whey protein to be visible, the correct dosage is important. The optimal dosage depends on the goals - depending on whether you value muscle building, muscle maintenance or diet . Ideally, 30 grams of powder per application, which also corresponds to the dosage recommendation with our ESN Designer Whey. However, you should also include the intake of protein via other protein sources in your diet when calculating your personal protein requirements.

If you take too much Whey protein, you may experience digestive problems. They are often associated with lactose intolerance.[⁵] Learn more about Whey Protein and lactose.

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Excellent source of high-quality protein

The basis for Whey Protein is whey protein from milk. The powder from whey occurs in different valence and presentation forms. A distinction is made between the forms Whey concentrate, Whey protein isolate and Whey hydrolysate.

Whey protein is a high value protein that contains all essential amino acids.[⁶] The body can digest it well and it is quickly absorbed from the intestine compared to other types of protein.[⁷] All these properties make Whey Protein one of the best sources of protein for you.

What is the benefit of Whey Protein for muscle building?

Your body changes over the years, especially muscle mass decreases with age.[⁸] With a combination of strength training and proper nutrition, this process can be partially slowed, prevented or even reversed: Strength training combined with the consumption of protein-rich foods or protein supplements has proven to be an effective prevention strategy.[⁹]

High-quality protein sources, such as whey, which are rich in the branched-chain amino acid leucine, are particularly effective. Whey protein has an anabolic effect thanks to leucine - leucine is the amino acid that most strongly promotes muscle building.[¹⁰]

Whey protein can help lower blood pressure

Whey Protein Wirkung auf BlutdruckHigh blood pressure(hypertension) is one of the most common risk factors for heart disease.[¹¹] A balanced diet can counteract this preload: for example, the consumption of Whey protein can have a positive effect on blood pressure. Numerous studies have linked the consumption of products containing milk with a reduction in blood pressure.[¹²] [¹³]

For example, a study of people with increased body weight showed that an intake of Whey protein (54 grams / day for 12 weeks), lowered systolic blood pressure by 4 percent. Other milk proteins such as casein had similar effects.[¹⁴]

Whey protein may have a positive effect on blood lipid levels

Whey protein may also have an effect on blood lipid levels. High cholesterol, particularly LDL cholesterol, is a risk factor for heart disease.[¹⁵] In a study of people with elevated body weight, taking 54 grams of whey protein per day for 12 weeks significantly reduced total and LDL cholesterol (the "bad" cholesterol) in the body.[¹⁶]

Other studies found no similar effects on blood cholesterol levels, but the lack of effect could also be due to differences in study design.[¹⁷] [¹⁸] More studies are needed before definitive conclusions can be drawn.

Does Whey protein keep you fuller longer?

Protein shakes with Whey Protein are not only popular for muscle building. Taking Whey Protein can also have a positive effect when dieting, because Whey in the form of powder or protein shakes can help you stay full longer.

Some foods are more satiating than others: An effect due in part to their macronutrient composition (protein, carbohydrate, fat). Protein is by far the most satiating of the three macronutrients.[¹⁹] However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy protein.[²⁰] [²¹]

These properties make it particularly useful for those who want to eat fewer calories and lose weight - protein shakes are suitable for weight loss and therefore not only interesting for athletes.

Who particularly benefits from the Whey Protein effect?

In general, the intake of Whey Protein is suitable for anyone who cannot sufficiently cover their protein intake through their diet and therefore wants to supplement it with protein powder & Co. However, the regular intake of whey protein through the consumption of protein powder is definitely particularly suitable for hard training athletes who want to replenish their supply of protein after training.

Do the different Whey Proteins have different effects?

All Whey proteins have basically the same effect, but differ in their properties:

  • WheyProtein Concentrate (WPC): whey protein concentrate is produced from whey via special filtration. It is the most cost-effective Whey Protein variant. The protein content of Whey Protein Concentrate is between 70 and 80 percent, with a low fat and carbohydrate content. With simple filtration, the concentrate still contains a relatively high amount of lactose, which can have a negative effect on tolerability. With ultra-filtered Whey Protein such as ESN Tasty Whey, the lactose is first removed from the Whey Protein, then the fat and finally the minerals. This results in a very high-quality protein with a low lactose and fat, but a very high protein content.
  • Whey Protein Isolate (WPI): Isolate contains between 90 and 96 percent protein and is obtained by microfiltration processes. Whey Protein Isolate contains significantly less lactose, fat and carbohydrates than WPC. It is therefore well suited for a low-carbohydrate diet. The production of the isolate is much more complex and expensive than the Whey Protein Concentrate, therefore it is also somewhat higher in price. The extra price is worth it: The isolate is already available to the body within a few minutes due to the even shorter protein chains.
  • Whey Protein Hydrolysate (WPH): The hydrolysate is obtained by splitting the enzymes(hydrolysis) from the Whey Protein Isolate. In this process, the building blocks of the protein are broken down into their smallest components: the peptides. They can be absorbed by the organism much faster and more efficiently. The hydrolysate has a very complex production and is therefore more expensive. The hydrolysate also has a relatively bitter taste, which is why it is not as popular as the Whey Protein concentrate or isolate.

Does Whey Protein have side effects?

Now you know what Whey Protein is good for, but does it come with side effects? The only side effects that can occur with Whey Protein are reactions due to "overdose". Most often, these are digestive problems such as bloating, stomach cramps or diarrhea - caused by intolerance to the lactose contained in Whey Protein.[²²] People with an allergy to cow's milk must also exercise caution here - allergic reactions can occur due to the milk contained in Whey. Learn more about the side effects of Whey Protein.

It is best to always follow the consumption recommendation on the packaging of the protein powder and remember not to exceed the daily protein intake of about 2 grams per kilogram of body weight.[²³]

Conclusion about Whey Protein effects

Ultimately, whey protein is not only a convenient way to increase your protein intake, it can also have some health benefits - whether it's fueling muscles while building muscle, dieting, or positively affecting blood lipid levels and lowering blood pressure.

To benefit from the effects of Whey Protein as a shake or powder in meals, you should also pay attention to the quality of the protein powder. Buy only high-quality protein powder and make sure that it ideally has a high protein content. No matter for what purpose you want to use protein powder and Whey Protein: athletes will find the right Whey Protein for every personal goal at ESN!

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/19369377/

[2] https://pubmed.ncbi.nlm.nih.gov/18259007/

[3] https://pubmed.ncbi.nlm.nih.gov/19893505/

[4] https://pubmed.ncbi.nlm.nih.gov/18469287/

[5] https://www.sciencedirect.com/science/article/pii/B9780128097625000164

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

[7] https://pubmed.ncbi.nlm.nih.gov/9405716/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6442923/

[9] https://pubmed.ncbi.nlm.nih.gov/19057193/

[10] https://pubmed.ncbi.nlm.nih.gov/16365087/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8162166/

[12] https://pubmed.ncbi.nlm.nih.gov/19369377/

[13] https://pubmed.ncbi.nlm.nih.gov/18259007/

[14] https://pubmed.ncbi.nlm.nih.gov/19893505/

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6813799/

[16] https://pubmed.ncbi.nlm.nih.gov/19893505/

[17] https://www.sciencedirect.com/science/article/abs/pii/S095869461000141X

[18] https://pubmed.ncbi.nlm.nih.gov/19153580/

[19] https://pubmed.ncbi.nlm.nih.gov/18469287/

[20] https://pubmed.ncbi.nlm.nih.gov/19385022/

[21] https://pubmed.ncbi.nlm.nih.gov/24801369/

[22] https://www.sciencedirect.com/science/article/pii/B9780128097625000164

[23] https://examine.com/guides/protein-intake/#how-much-protein-do-you-need-per-day

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