Whey protein is a popular choice when it comes to protein supplements. This is largely due to its availability, effectiveness and relatively low cost. It's a high-quality protein source derived from cow's milk. Whey protein drinks can be good for you in several ways if consumed in moderation, according to the McKinley Health Center of the University of Illinois.
Background
Whey protein makes up 20 percent of the protein in cow's milk. The rest of the protein is called casein protein. Because it comes from milk, it is considered a complete, or high-quality, protein source. This means it contains all nine essential amino acids your body needs but can't produce on its own. Since every cell and tissue within the human body consists of proteins, high-quality proteins like whey are essential for good health.
Types
You can find whey protein in several varieties at the store. Whey protein isolate is a processed form of whey that removes the fat, cholesterol and lactose -- ideal for lactose-intolerant people. Whey protein concentrate contains 29 to 89 percent lactose -- a carbohydrate found in milk -- and is generally higher in bioactive compounds that may play a part in boosting your immunity. Whey protein hydrolysates is a third type of whey product that is the most easily absorbed type of whey protein. However, it's also usually the most expensive, according to the McKinley Health Center.
Amount
The optimal amount of whey protein you can consume each day depends on your physical activity level. People who are sedentary or lightly active can benefit from drinking 20 to 25 g of whey protein per day, according to the McKinley Health Center. Athletes, including bodybuilders and other strength-training athletes, may need 40 to 50 g of whey protein per day for maximum benefit. This is assuming you're also eating a well-balanced diet consisting of lean protein sources, carbohydrates and healthy fats.
Benefits
Both the McKinley Health Center and the Whey Protein Institute say that whey protein can help you lose weight, build muscle and improve your immunity when consumed in moderation. It helps to maintain and increase lean muscle mass while promoting fat loss. Additionally, whey protein is generally recognized as safe when consumed as directed. The Whey Protein Institute even says it's safe for pregnant women and children as long as they're not allergic to dairy protein. However, as with any supplement, consult your doctor before trying it.
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