BY STEVE BORN
Across the country, everyone is trying to stay fit and to stay healthy. When you’re trying to exercise as much as possible to keep your fitness and boost your mood, they aren’t many fuels that can support your workouts and your immune system. Whey protein, however, offers a diverse array of benefits that help keep you strong while boosting your immune system.
When it comes to protein selection, while taking nothing away from other sources (e.g. vegan), my #1 pick is whey protein isolate, the kind we use in Hammer Whey Protein.
Here’s why:
1. Superiority in protein measurement standards
No matter what measurement of protein quality is used—Biological Value (BV), Protein Efficiency Ratio (PER), Protein Digestibility Corrected Amino Acid Score (PDCAAS), or Net Protein Utilization (NPU)—whey protein comes out on top, with whey protein isolate being the preferred form of whey protein. Hammer Whey Protein is 100% whey protein isolate. [1, 2, 3]
2. The richest source of all nine essential amino acids
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are designated as “essential” amino acids because they cannot be made by the body and must be obtained from outside sources. Whey protein isolate has the highest volume of all nine essential amino acids, including the all-important branched-chain amino acids (BCAAs). [3, 4]
3. Extraordinary immune system-boosting properties
Whey protein contains excellent levels of glutamic acid, cysteine, and glycine—the three amino acids required for glutathione production. Glutathione is considered by many experts to be the number one antioxidant of all. Another amino acid that we add to Hammer Whey Protein, glutamine (6 grams per scoop), supplies numerous benefits for overall health, including being yet another precursor for the bodily production of glutathione. [5, 6] Additionally, whey contains special proteins called immunoglobulins that stimulate immune function.
4. Protection against type 2 diabetes
Typically, a high-fat diet produces excessive weight gain, along with metabolic complications that are associated with a greater risk for type 2 diabetes. In one study, mice were fed a high-fat diet for 11 weeks. One group received no whey protein, while the other group was fed 100 grams of whey protein per liter of drinking water (note: this is equivalent to about 12 grams for a 165-pound human). The results showed that the mice fed whey protein had noticeable improvements in both glucose tolerance and insulin sensitivity, compared to control mice that did not consume whey protein. [7]
5. Improved mood
Though not usually discussed among whey protein’s chief benefits (perhaps because they’re so many), whey protein helps improve mood. Research has shown that a fraction in whey protein, alpha-lactalbumin, raised brain serotonin activity and coping ability and improved mood under stress. [8]
6. Reduced aches and soreness
Study subjects consuming 20+ grams of whey protein daily were found to have significantly reduced levels of C-reactive protein (CRP), which the researchers refer to as “a sensitive marker of inflammation.” [9]
7. Weight-loss support
In a large study of nondiabetic men and women from various countries, researchers found that increased intake of BCAAs was associated with a lower adjusted risk of being overweight. The "Reduce the Risk of Weight Gain—Branched-chain amino acids may help" discusses this in greater detail. You can find the article on page 20 in Endurance News #74.
SUMMARY
Given all of the benefits that whey protein isolate supplies, a change in its category from “protein powder” to “superfood” is certainly merited, so you’ll want to make sure you’re consuming sufficient amounts every day. Protein intake from food and supplements should be in the range of 1.4 g/kg to 1.7 g/kg per day. To get your weight in kilograms (kg), take your weight in pounds and divide by 2.2. Then multiply that number by 1.4 to 1.7. The answer you get is the number of grams of protein you should aim for daily. Use the lower amount on non/easy workout days, and use the higher amount for periods of high-volume/intensity training.
EXAMPLE:
- 180 lb. person = 81.82 kg
- 81.82 x 1.4 = 114.5 grams of protein daily
- 81.82 x 1.7 = 139 grams of protein daily
HOT TIP: Consume one serving of Hammer Whey Protein mixed in water immediately before bedtime. Read the article Elevate HGH While Sleeping for more details.
REFERENCES:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
[2] https://www.hammernutrition.com/knowledge/endurance-library/protein-debate-which-protein-is-best
[3] http://wheyproteininstitute.org/sites/default/files/protein-quality-comparison-chart.pdf
[4] https://www.dairyglobalnutrition.org/about-us/editorials/whey-protein-provides-an-ideal-dietary-source-of-essential-amino-acids
[5] Kent KD, Harper WJ, Bomser JA. Effect of whey protein isolate on intracellular glutathione and oxidant-induced cell death in human prostate epithelial cells. Toxicol In Vitro. 2003 Feb;17(1):27-33.
[6] Bounous G, Gervais F, Amer V, Batist G, Gold P. The influence of dietary whey protein on tissue glutathione and the diseases of aging. Clin Invest Med. 1989;12:343-9.
[7] Shertzer HG, Woods SE, Krishan M, Genter MB, Pearson KJ. Dietary whey protein lowers the risk for metabolic disease in mice fed a high-fat diet. J Nutr. 2011 Apr 1;141(4):582-7.
[8] Markus CR, Olivier B, Panhuysen GE, et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr. 2000 Jun;71(6): 1536-44.
[9] https://www.ncbi.nlm.nih.gov/pubmed/25671415
