Medical journals around the world all unanimously agree with the multiple health benefits that whey protein provides for the human body. Whey protein is a naturally occurring protein in milk. The constituent of whey protein is a high amount of branched-chain valine, aminos leucine and isoleucine. They are a good supplier of amino acids which is helpful for the recovery of muscles. Whey protein is a rich source of cysteine and calcium. Due to the presence of calcium and cysteine, it helps in the burning of fat in your body, enhances the strength of your bones and elevates the level of the anti-oxidants in your body. It is therefore very essential for individuals to be aware of the sources of this protein which is so much beneficial for the human body.
7 Best Sources
One of the most important and easily available sources of whey protein that an individual can find is milk. Milk not only contains fast digesting whey proteins but it also contains slow digesting casein. Milk also contains carbohydrates and proteins. According to doctors, the carbohydrate content in milk is the lactose content. The protein in milk is whey and casein. Whey proteins in milk are essential for an individual to gain muscle and improve the strength. Milk is therefore a very good choice for those individuals who want to build and also maintain the muscle formation in their body.
Milk from cows
The milk from cows contains a good amount of whey protein. The mammary glands of the cows are responsible for producing the whey protein. The two main protein components of the milk of cows are whey and casein. A recent research done on cow milk have brought forth that about twenty percent of whey proteins and eighty percent of casein is found in the milk of cows. Whey is a good source of protein than casein. Whey has also been reported to have good quality than casein. Consuming the milk from cows can help in boosting an individual’s whey protein intake. The only drawback of cow’s milk is that many individuals are allergic to the milk from cows and develop gastrointestinal problems. The high amount of lactose in the milk of cows is the main reason for the problems in an individual.
Milk from goats
Goat’s milk has a much higher concentration of whey protein than cow’s milk. Whey proteins are produced by the mammary glands of the goat. It consists of whey proteins like immunoglobulins and lactoferrin. According to a medical journal, the milk from goats contains whey proteins which get easily digested in the human body and does not cause any gastrointestinal discomfort or allergic reactions in an individual. The anti-inflammatory compounds known as oligosaccharides help in easing inflammation and help in the digestion process in the intestine. The milk of goat also contains a lesser amount of pesticides, hormones and antibiotics. Doctors have estimated that about eight gram of whey protein is found in a cup of goat milk.
Yogurt is made from milk. Therefore it contains some of the whey proteins that constituted milk. Apart from the whey protein in yogurt, it also has healthy bacteria in it. These healthy bacteria are essential for maintaining the good health of the individual. These bacteria are known as probiotics. The healthy bacteria or probiotics are found in the lining of the intestine in the human body. They help in the promotion of your digestion process and thereby maintain the health. These bacteria are extremely helpful for individuals who want to lose weight. The bacteria alter the fat absorption during the digestion process and help an individual to lose weight. An individual should opt for the fat free, plain yogurt and not the sweetened one with fats. The plain fat free yogurt is estimated to contain about thirteen gram of whey protein per cup.
Made from whey protein, ricotta cheese has the most amount of whey protein in it. During the making of ricotta cheese, the first step includes the separation of the curds from the whey. For many years during the process of making ricotta cheese, the whey protein was thrown away and was treated as a waste product by people who were unaware of the beneficial effects. The major point of difference between ricotta cheese and whey protein powder is the fact that fats and sugars are removed by the processing. For an individual who wants to increase his intake of whey protein, he should consume low-fat or partly skimmed ricotta cheese to avoid the high saturated fats. A cup of ricotta cheese is estimated to have twenty eight grams of whey protein.
A variety of cheese is made from whey protein. The process of making cheese involves allowing the milk to thicken and then draining off the liquid, whey, curd or the solids. Whey cheeses are made from whey protein itself. The whey that is drained from making the other cheeses is exposed to heat and this result in the making of a hard form of cheese. The most popular type of whey enriched cheese made by the Greeks or the Norwegians is gjetost. This is made by processing the whey cheese further to give a brown color to it. Sweetened whey can be found in cheeses like cheddar, mozzarella and swiss cheese.
Whey is available readily at shops in powdered forms. This can be added to liquids like milk or water and can be consumed by an individual. The Whey Protein Institute conducted a research and found out that a concentrated source of whey protein powder can give an individual the fullest benefits of whey. The beneficial effects include repairing of the muscles and maintenance. The whey protein powder keeps an individual full. This helps in preventing over-eating in individuals and helps in the maintenance of healthy body weight.