Not all protein shakes and bars are created equal, with varying amounts of fat, carbs, and protein, as well as different protein sources. Whey protein is a popular protein source favored by exercisers. But what are the benefits of whey protein, and why is it such a popular protein source?
What is Whey Protein?
Whey protein is the liquid part of milk that separates during cheese production. This excess liquid goes through a series of transformations to become the whey protein powder added to protein bars and shakes.
Why Choose Whey Protein?
Proteins are important for building and repairing tissues, organs, muscles, hormones, and neurotransmitters. They are made up of amino acids, some of which are essential and only available through food. The best sources of protein, including whey protein, supply all the essential amino acids.
Benefits of Whey Protein
Fat Reduction
Studies have shown that whey protein can help reduce fat. A 12-week study revealed that participants who consumed a whey protein supplement daily lost more body fat while preserving muscles than those who consumed a similar beverage without whey.
Hunger Reduction
Whey protein may also naturally reduce hunger. A 2007 study showed that obese men who consumed beverages with 50 grams of whey protein had reduced levels of ghrelin (a hormone that signals hunger) up to four hours later.
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Muscle Growth and Athletic Performance
Whey protein can promote muscle growth and enhance athletic performance. One study found that participants who exercised regularly and took a whey protein supplement saw greater gains in muscle mass after 10 weeks of resistance training than a control group.
Stress Relief
Whey protein may help relieve stress. Researchers found that people who consumed whey protein experienced fewer symptoms of depression than those who did not, likely due to changes in serotonin levels in the brain.
The Rise of Protein Powder
Protein powder has been a fundamental staple in the sports nutrition health industry for several decades. What started as a niche bodybuilding product in the mid-20th century has since expanded into a colossal phenomenon, a product you’ll find anywhere and everywhere, used by many different types of athletes and health-focused folk.
In 2015, protein powder sales totaled nearly $5 billion in the United States and was second only to sports drinks in the nutrition consumer marketplace. By 2020, the protein powder market was expected to surpass $7.55 billion, making it one of the largest consumer businesses in America.
The performance and recovery benefits of protein powder have been widely noted in both the athletic and general fitness communities for several decades.
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Protein's Role in the Body
Dietary protein plays a critical role in the various physiological processes in the body, ranging from building muscle mass and strength, to recovery, to more general health benefits such as growth and development as well as serving as a precursor for various enzymes needed for physiological pathways.
Protein Powder and the Keto Diet
Consuming enough protein is key in the ketogenic diet, but it’s important to ensure you are consuming the right types of protein (and protein powder) so you can produce ketones while staying in ketosis.
Keto Refresher
The ketogenic diet is a low-carb, moderate protein, high-fat diet designed to get your body to produce ketones and thus, create a metabolic adaptation. By nearly eliminating carbs, the body becomes more efficient at using fat as a primary fuel source, which helps to release ketones.
Ketones are the body’s superfuel, an evolved mechanism that allowed for survival during periods of limited carbs and/or food. They are a byproduct of fatty acid oxidation and can cross the blood-brain barrier, making them an excellent fuel source for the brain.
There are two ways to induce ketosis: endogenous, achieved through diet or fasting, and exogenous, achieved through supplements like exogenous ketone esters.
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Because of its focus on low carbohydrate consumption, many people confuse the keto diet with Atkins or Paleo diet. However, Atkins is high protein while keto is only moderate protein (among other differences) and Paleo consists of increasing protein intake while eliminating certain foods like legumes and grains. And while both keto and Paleo focus on whole foods, they have different philosophies.
Still, protein plays a valuable role on keto. It’s especially important to try and find a low-carb protein, one that won’t kick you out of ketosis while still meeting your protein macronutrient requirement.
General Benefits of Protein
Athletes and health professionals alike have openly praised the health benefits of protein for years. Although the industry started out with poor tasting, un-mixable powders-today we have countless companies, brands, and flavors to fit within almost any diet.
Increased Muscle Mass
Bodybuilders and resistance athletes consume protein powder following their workouts to help hit the so-called “anabolic window.” This is the hour after a workout when protein synthesis is at its highest immediately following resistance training.
This is because resistance training upregulates mTOR, a protein kinase that is involved with muscle growth. Consuming protein immediately after resistance training helps the muscles increase their concentration of the mTOR receptor, allowing mTOR to enter the cell and do its job. This means that the combination of resistance training and protein immediately after your workout ends allows you to maximize muscle growth and strength.
A 2012 meta-analysis looked at 22 random clinical trials with 680 subjects and found that protein supplementation showed a positive effect for increasing fat free mass (muscle growth) and overall strength compared to placebo groups in both young and old individuals alike.
Another recent review looked at 49 studies with 1,863 participants and found that in less than six weeks, protein supplementation has been shown to increase maximum strength, muscle size fibers, and overall fat free mass. They concluded optimal daily protein intake to be 1.6g per kg of bodyweight per day.
Increased Strength and Performance
Protein isn’t simply great for building muscle mass, it can also help to increase your overall strength and performance as well.
In the past few decades, there have been various studies that have investigated if and how protein helps with muscle growth, strength, and performance. The results have been consistent and there is a general consensus among sports nutrition scientists and that’s protein is very beneficial for those adhering to a resistance training exercise routine.
The benefits of protein can help anyone looking to increase their strength and overall performance, from athletes to everyday people hoping to improve health and physique.
Reduced Appetite and Improved Satiation
Various studies have indicated that protein may not result in excessive fat gain in the way that carbohydrates do. A study on 19 subjects looked at different measures including appetite, caloric intake, body weight, and fat mass while increasing dietary protein and maintaining daily consumption of carbohydrates. The study found that satiety was increased and the authors hypothesized that this may be due to leptin sensitivity, however that is speculative.
Another study performed in young and older males showed that insufficient consumption of protein caused an increase in hunger. This means that protein may be involved with keeping us full and modulating our energy intake.
Increases Fat Burning
Protein has also been shown to have fat oxidation benefits as well.
Various studies have shown protein’s ability to help boost metabolism through increased energy expenditure. A study on ten men who followed a low-carb, high-protein diet found that additional protein may aide in overall increased energy expenditure.
A secondary study on 25 participants found that adding additional calories in the form of protein resulted in the stimulation of energy expenditure in people both sleeping and awake.
Both of these studies showed that adding calories in the form of protein may actually help to stimulate weight loss.
Can Increase Recovery
Eating sufficient protein has been shown to help maintain muscle mass.
People suffering from wounds may also see benefit from higher protein intake. Protein deficiency has been shown to cause poor healing rates due to reduced collagen formation and wound dehiscence. A high protein diet along with proper vitamins and minerals has been shown to promote effective wound healing.
It is also well established that protein can help with muscle remodeling in those who are actively lifting weights.
An integral part of building muscle is first breaking it down; consuming protein helps your body by increasing the rate at which it synthesizes muscle protein.
If you have recently had surgery, a major injury, or are simply trying to recover faster, having higher protein intake can help.
Choosing the Best Keto Protein Powder
When it comes to a ketogenic diet, it’s important to get enough high-quality protein-even better if it has very few carbs and is high in fat. Finding this type of product all in one might be difficult, but it can help you stay on track during your diet.
Avoid protein powders filled with hidden carbohydrates in the form of various sugar-based ingredients such as maltodextrin.
If you want to stick to a high-fat, low-carb diet, make sure you are getting the optimal amount of protein with few carbs. Protein comes in a number of different forms today, so let’s take a look at some of the best keto protein powders you can incorporate into your diet.
Whey Protein
Whey protein powder is the most abundant protein supplement on the market.
It’s a milk-based byproduct occurring during the cheese-making process. Milk generally contains two proteins-casein and whey. Whey is considered a complete protein as it contains all nine essential amino acids while being low in lactose.
The bad news is, some whey protein powders contain added sugars which can take you out of ketosis.
If you are looking for a keto-friendly protein powder, you should choose a whey protein isolate as it’s widely considered one of the best low-carb protein powders.
A study looked at whey protein supplementation and whole body protein metabolism after exercise resistance. In a double-blind study on 12 trained men who consumed either 25 grams of protein whey or a placebo, whey protein supplementation enhanced whole body anabolism and improved acute recovery of exercise. This means it created optimal conditions to help build muscle and recover from workouts simultaneously.
Protein supplements such as Optimum Nutrition Gold Standard Whey can help you keep your protein intake high while having only a few net carbs. If you want your shake to taste a bit better, trying adding a cup of almond milk for every scoop of protein powder.
Casein Protein
Another milked-based protein product is casein. Although casein is also a dairy derived product, it's a slower digesting protein.
Some groups believed that casein protein was best consumed prior to bed due to its slow digestive properties. However, more recent studies have dispelled the myth of casein protein being superior to whey.
A study was conducted on 13 males following a ten-week exercise and diet program while taking 35g of casein daily. The study compared daytime consumption of casein to pre-sleep consumption and found that either method supports increases in overall strength and hypertrophy. As such, casein can be taken any time of day to increase muscle mass and performance.
Interestingly, another study investigated the differences of whey protein and casein protein pre- and post- workout in female basketball players and found no difference. However, it has been shown that whey is more efficient at promoting recovery in atrophying muscles, meaning it better aid in recovery.
Furthermore, the additional consumption of protein calories from casein have been shown to not increase fat mass despite increased caloric expenditure.
Egg White Protein
Eggs have the highest biological value compared to other protein sources due to its amino acid composition compared to how our bodies can use them.