It is common knowledge that working out and eating healthy are habits that can provide us with a large number of health benefits. These practices are flexible as well as you don’t necessarily have to follow a single fixed path to reach your fitness goals. Depending on your own preferences, body type and other factors, there are several routes you can take to gain all the health benefits of a healthy diet and a good workout regimen. But there is that one item that is almost always a mainstay in most diets and workout plans. Yes, I’m talking about whey protein, the go to workout drink preferred by gym goers the world over.

What is whey protein? Whey protein is a substance that is extracted from milk or created as a by product of cheese making. Whey protein is also accompanied by another form of protein called casein from which it must be separated. Whey protein is one of the most complete forms of protein in the world as it has all 9 essential amino acids and is also low in lactose. 

Benefits

Consuming whey protein has proved to provide us with several health related benefits. Some of them include

• Promoting Weight loss and lean muscle growth. 

• Studies have also proved that whey protein reduces LDL cholesterol and total cholesterol.

• Whey protein can also be used to improve immune response in children with asthma.

• Further studies have even showed that whey protein can have anti-cancer properties.

• It can also reduce blood pressure and decrease the risk of cardiovascular diseases.

Cons

The benefits of whey far outweigh the cons. But, it could pose problems for people who are allergic to milk and lactose, and high doses can also have a few mildly adverse effects. These include. 

• Cramps

• Reduction in appetite.

• Stomach pain.

• Fatigue.

• Nausea.

• Acne.

These problems can of course be corrected by regulating the dosage but since the nutritional value of whey is heavily tipped towards protein and is processed, some people still believe that it can be risky. 

Types

Whey protein also comes in three major forms, Whey protein concentrate, isolate and hydrolysate. 

• Whey protein concentrate – They have low levels of fats and carbohydrates and protein content ranging from 30 to 90 % depending on quality.

• Whey protein isolate – More fat and lactose is removed through further processing and also contains at least 90% protein.

• Whey protein hydrolysate – It is the most processed form of whey protein as it is put through a partial hydrolysis process. This generally results in higher protein content and also makes it easier for the body to absorb the nutrients. 

Conclusion

Protein is essential for muscle growth, overall recovery and a host of other bodily functions. Combining proper protein intake with a rigorous workout regimen is a tried and tested method to not only make muscle gains but overall health gains as well. So, skip the skepticism, consult your physician or a nutritional expert if you have doubts and incorporate why into your diet. When it comes to fitness, whey is the way to go!