Whey Protein - Builds Muscle and Reduces Obesity

By Fight Aging Site Team

Whey is a naturally complete protein with an amino acid composition similar to human skeletal muscle. Whey provides all the amino acids in approximate proportion to their ratios in human muscle [1]. Whey is soluble, easily digested and efficiently absorbed into the body. It is also called the “fast protein” because it quickly provides nourishment to muscles.

 Whey and Casein are the two main proteins in milk. Whey constitutes 20% of the protein content of Cow’s milk, but it constitutes 60% of the protein in Human Mother’s Milk.
No wonder, breast fed babies are healthier!!

Whey, a by-product of cheese-making, contains protein, lactose, minerals (e.g., calcium, phosphorus, magnesium, zinc), vitamins, and traces of milk fat. Whey protein consists of several different proteins, including beta-lacto globulin, alpha-lactalbumin, immunoglobulins, bovine serum albumin, lactoferrin, and lactoperoxidase, as well as glycomacropeptide, a casein-derived protein in cheese whey.

Whey protein concentrate has protein levels ranging from 34% to 85% and contains some lactose, fat, and minerals. Whey protein isolate contains at least 90% protein on a dry weight basis and little lactose or fat.

Whey proteins have a high protein quality score and have a high proportion of Branched Chain Amino Acids, approximately 26%. Whey has the higher content of Leucine (a BCAA) than Egg and Soya. Leucine plays a significant role as initiator of muscle protein synthesis (translation from mRNA). [1]

Benefits of Whey Protein Isolate / Hydrolysate

A) Whey reduces ‘post-meal rise in Blood Glucose’, Inflammation and Obesity [2]

“The addition of whey protein to a pure glucose drink lowered the post-prandial blood glucose area under the curve by 56%, and increased the insulin response by 60% [2]

“Protein of high biological quality such as egg whites, fish, game meat (and other very lean red meats), skinless poultry breast meat, and whey protein (or other nonfat dairy protein) when eaten with meals will dampen down post-prandial inflammation and can help prevent obesity” [2]

B) Whey triggers Muscle Hypertrophy
Numerous studies have shown that Whey proteins trigger muscle hypertrophy after intense exercise.
Essential Amino Acids are very critical for muscle hypertrophy. The high content of BCAAs in Whey, especially Leucine not only triggers muscle hypertrophy, but also acts as the building blocks for synthesis of muscles. [1]

C) Immune modulation and health effects
Whey protein components help to improve immunity, fight viral infections, improves cardiovascular health and help the absorption of Vitamin A and many minerals. Whey helps to increase Glutathione and therefore boosts the anti oxidant defenses.

D) Whey increases Bone Mineral Density
Whey components are known to increase ‘bone mineral density’ primarily by suppressing ‘bone resorption’. In addition to the above, the high content of Lysine in Whey may be very useful for physically active growing children.

Summary
Innumerable studies have documented the muscle anabolic effect of Whey in exercising individuals. Pre and post workout supplementation with Whey Isolate helps muscle anabolism significantly. The addition of Creatine to the regimen helps to enhance the anabolic effect, when the intensity of exercise is high.

The beneficial effect of Whey may extend beyond muscle anabolism. The Calcium and mineral mix found in certain Whey products can potentially mediate body composition by shifting nutrient partitioning from adipose to lean tissue. [1]

Whey is fast emerging as an important nutritional supplement to tackle Obesity. Its ability to reduce post prandial Glucose by 56%, when consumed with a high GI carbohydrate meal is of great significance.

Athletes and Bodybuilders wishing to gain Lean Body Mass, may find Whey as a very useful supplement. Those desiring to control Obesity, may need to add Whey and other lean proteins to their diet, along with a well designed exercise program

Fight Aging Site team has taken maximum care to ensure that the information is authentic. The information has been extracted from published medical trials and text books. The information is not meant to substitute a Physicians advice, nor is it meant to treat any disease. Members are advised to consult a Physician, Dietician, Physiotherapist or Trainer before taking medication or commencing an exercise program.

References:

1) Ewan Ha et al, J.Nutr Biochem 14(2003), 251-258
2) O´Keefe JH et al, J Am Coll Cardiol.  2008;51(3) ©2008 Elsevier Science, Inc.

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