Living an active lifestyle is important for maintaining optimal overall health. Research shows that being physically active provides plenty of health benefits. Besides helping you manage your sensible weight management goals, an active lifestyle can also improve your mood and give you better control over your overall health. [1]
What’s more, being physically active is the best way to build lean muscles. Lean muscles refer to muscles that are neither surrounded by nor contain a lot of fat. According to a study published in the Journal of Bone and Mineral Research, having a healthy muscle mass is associated with strong and healthy bones. [2] Muscles are also more metabolically active than fat and burn more calories even at rest, so building more lean muscle mass can help you stay fit as you age. [3][4]
The importance of protein for physically active people
Good nutrition is part and parcel of an active lifestyle. Protein, in particular, is necessary for gaining and repairing muscle, which is why athletes and active individuals follow a high-protein diet. In fact, studies show that physically active individuals, especially those undergoing high frequency and intensity training, have a higher protein requirement than the average person. [5] Similarly, older adults who naturally lose muscle because of aging need a higher protein intake to preserve their muscle mass and mobility. [6]
While the average person needs to consume 0.8 grams (g) of protein per kilogram (kg) of body weight every day, those who are aiming to build and maintain muscle mass are advised to consume 1.4 to 2g of protein per kg of body weight per day. [7] The reason for this is that muscle protein breakdown increases following exercise. [8]
The protein you get from your diet is used by your body for anabolic processes, which allow you to form large, complex structures or molecules from smaller ones. This aspect of your metabolism allows you to build stronger muscles, heal wounds and produce glucose from alternative sources in the absence of carbohydrates. [9][10]
Your body also constructs protein through anabolic processes. Protein assembly requires 20 different amino acids, which are small molecules made up of nitrogen, carbon, hydrogen and oxygen. [11] The various proteins your body makes help maintain the structure and function of your tissues and organs, including your muscles. In fact, aside from building muscles, you need protein to strengthen and repair damaged muscles after exercise. [12][13]
As part of maintenance, muscles undergo constant remodeling. [14] This is made possible by the continuous breakdown of old or damaged proteins and the synthesis of new ones. Constant protein turnover is not only important for maintaining protein mass and quality, but it also allows your muscles to get the most out of your training or exercise. [15][16] According to studies, physically active individuals can enhance their muscle protein synthesis by providing their muscles with readily available protein or amino acids. [17]
Of the 20 amino acids your body needs to make proteins, nine are considered to be essential, meaning you can only get them from foods or supplements. The other amino acids are naturally synthesized by your body and are called nonessential amino acids. To build and maintain healthy muscles, you need a high-quality protein source in your diet that can provide you with these essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. [18]
Why choose organic grass-fed whey protein*
Animal products like eggs, meat, fish and milk are some of the best sources of protein because they provide highly digestible protein and contain all nine essential amino acids. These foods are known as complete proteins or excellent sources of high-quality protein. In contrast, very few plant-based foods are complete proteins, and some take longer for the body to digest and use. [19] This is why many rely on animal-based foods for their protein needs.
But the problem with these protein sources is that they also contain saturated fat and cholesterol. In the case of fish, both freshwater and saltwater fish have been found to contain high amounts of mercury because of biomagnification. [20] So while they provide plenty of protein, increasing your intake of these foods can harm your health in the long run. This is why protein supplements were made.
One of the most commonly used protein supplements by athletes is whey protein. Whey is the translucent liquid part of milk that remains after it is processed for cheese production. [21] Whey is rich in proteins that can be separated and purified and turned into high-quality protein supplements.
What makes whey protein so popular in sports nutrition is that it contains high amounts of essential amino acids and branched-chain amino acids (BCAAs). According to studies, the three BCAAs in whey, namely, leucine, isoleucine and valine, can support optimal muscle health and physical performance in a variety of ways. [22]
Whey protein also has two distinct advantages over whole milk protein. In a study that compared their effects on muscle protein synthesis, New Zealand researchers found that whey protein is more easily digested by the body than whole milk protein. [23] In addition, whey protein supplementation results in a higher availability of leucine. This BCAA has been shown to stimulate muscle protein synthesis and support healthy protein turnover in skeletal muscles. [24]
Despite being a protein supplement, whey protein is rich in vitamins and minerals. A 32-g serving of whey protein concentrate provides the following essential nutrients: [25]
- Thiamin (vitamin B1), 15.8% of the Daily Value (DV)
- Riboflavin (vitamin B2), 50% of the DV
- Niacin (vitamin B3), 2.3% of the DV
- Pantothenic acid (vitamin B5), 35.4% of the DV
- Pyridoxine (vitamin B6), 11.2% of the DV
- Cobalamin (vitamin B12), 32.5% of the DV
- Folate (vitamin B9), 2.6% of the DV
- Choline, 13% of the DV
- Calcium, 11.5% of the DV
- Copper, 2.2% of the DV
- Iron, 2% of the DV
- Magnesium, 14.9% of the DV
- Phosphorus, 33.8% of the DV
- Potassium, 3.4% of the DV
- Selenium, 15.5% of the DV
- Zinc, 18% of the DV
Aside from nutrition, whey protein also offers a wide range of health benefits, such as:*
- Supports healthy cardiovascular function – According to a study published in The American Journal of Clinical Nutrition, supplementing with whey protein can benefit your heart by helping you maintain healthy blood cholesterol and blood pressure levels that are already within the normal range. [26] The researchers explained that these are all thanks to the positive effects of whey proteins on lipid metabolism and the activity of ACE.
- Supports healthy digestive function – Whey protein is not only easy to digest, but it also helps keep your digestive system healthy. In a study published in the journal Food & Function, researchers found that whey protein has a prebiotic effect, meaning it supports the growth of good microbes in your gut. [27] These beneficial microbes produce short-chain fatty acids (SCFA), which play an important role in the maintenance of optimal gut health and metabolic health. [28]
- Supports healthy cognitive function – One of the major proteins found in whey is alpha-lactalbumin (a-La), which is rich in the amino acids cysteine and tryptophan. [29] Cysteine is important for healthy brain function because it supports healthy glutamate levels, which affects learning, memory and behavior. [30] Meanwhile, the tryptophan in a-La serves as a precursor to serotonin, a brain chemical involved in learning and memory. According to a study published in the The American Journal of Clinical Nutrition, whey protein can support optimal cognitive performance by helping you maintain healthy serotonin levels that are already within the normal range. [31]
- Supports healthy immune function – Your adaptive immune system is composed of highly specialized cells that deal with external threats that get past your body’s first lines of defense. According to a study published in the journal Foods, whey protein is rich in bioactive proteins like lactoferrin that can support the optimal functions of your adaptive immune cells. [32][33]
- Supports healthy liver function – The master antioxidant, glutathione, which helps protect cells from free radical damage, is produced in the liver. By supplying your liver with cysteine, one of the precursors to glutathione, whey protein can help keep your liver safe from oxidative damage. A study by Egyptian researchers also reported that whey proteins can support healthy lipid metabolism. [34]
- Supports healthy muscle growth and recovery – As mentioned above, protein is important for building muscles and repairing damaged ones after strenuous exercise. Whey protein can support these anabolic processes by providing you with the amino acids your body can’t produce on its own. As reported by a study published in the Journal of the International Society of Sports Nutrition, consuming whey protein after exercise is a sure way of delivering amino acids to damaged muscles so they can recover more quickly. [35]
- Supports optimal athletic performance – According to a study published in Frontiers in Nutrition, protein supplementation before, during and after engaging in physical activity supports healthy muscle protein synthesis, which enables your muscles to recover quickly. [36] This translates to better physical performance as it allows your muscles to better respond to your workout and withstand even greater training loads.
- Supports your body’s natural production of antioxidants – As explained above, whey protein is an excellent source of the amino acid cysteine, which your body needs to produce the antioxidant glutathione. Glutathione is also a regenerator of vitamin E and carotenoids, which are well-known for their antioxidant activities. [37]
- Supports sensible weight management plans – According to research, protein is the most effective macronutrient for promoting satiety. This is because it supports healthy levels of gut hormones that naturally suppress appetite and make you feel full for longer. [38] Therefore, supplementing with whey protein can help you achieve reasonable weight management plans, especially when combined with a healthy diet and regular exercise.
Where to get clean, lab-verified organic grass-fed whey protein powder
Whey protein is one of the most popular protein supplements on the market. If you’re looking to fulfill your protein needs with the help of whey protein, be sure that it’s derived from clean sources like organic, grass-fed cows. Unlike cows raised by commercial dairy farmers, grass-fed cows grow and live on natural pastures and eat only fresh grass. These cows are not injected with recombinant bovine growth hormone (rBGH), which is used to increase milk production. [39]
Multiple studies have confirmed that injecting rBGH has harmful effects on dairy cows and the humans who consume their products. [40] Because rBGH increases the animals’ risk of developing harmful conditions, it also increases their need for antibiotics. This, in turn, amplifies the risk of antibiotic resistance in humans. What’s more, some studies have found that consuming dairy products from rBGH-treated cows could increase your risk of developing cancer.
To help you enjoy the benefits of supplementing with whey protein without any health risks, the Health Ranger Store is bringing you Health Ranger Select Organic Whey Protein Powder. Made from high-quality, organic whey protein concentrate produced by grass-fed cows, this complete protein source provides all nine essential amino acids, including BCAAs, and some nonessential amino acids like cysteine.
Health Ranger Select Organic Whey Protein Powder also contains plenty of essential vitamins and minerals. In fact, our organic grass-fed whey protein powder can provide more calcium and potassium than pea protein. A 30g serving of our product delivers 24 g of pure, high-quality protein, so it’s great for active individuals as well as older adults who are aiming to build and maintain strong muscles.
Health Ranger Select Organic Whey Protein Powder contains no gluten or GMOs and is certified Kosher and organic. It is also non-China and lab verified for cleanliness and purity. As with all products at the Health Ranger Store, our premium whey protein powder is meticulously lab tested for glyphosate, heavy metals and microbiology, so you can be sure that it is one of the cleanest whey protein supplements on the market.
Support your overall health and an active lifestyle with organic grass-fed whey protein powder!
*These statements have not been evaluated by the FDA. This product is not recommended to treat, cure or diagnose any disease.
References
[2] https://asbmr.onlinelibrary.wiley.com
[4] https://www.verywellfit.com
[6] https://www.physio-pedia.com
[7] https://jissn.biomedcentral.com
[8] https://onlinelibrary.wiley.com
[9] https://health.clevelandclinic.org
[10] https://www.healthline.com
[11] http://www.biology.arizona.edu
[14] https://www.ncbi.nlm.nih.gov
[15] https://onlinelibrary.wiley.com
[16] https://www.frontiersin.org
[17] https://www.ncbi.nlm.nih.gov
[18] https://www.healthline.com
[19] https://www.medicalnewstoday.com
[20] https://oehha.ca.gov
[21] https://www.mayoclinic.org
[22] https://www.healthline.com
[23] https://www.mdpi.com
[25] https://www.nutritionadvance.com
[27] https://pubs.rsc.org
[28] https://www.wageningenacademic.com
[29] https://www.sciencedirect.com
[30] https://www.healthline.com
[32] https://www.mdpi.com
[33] https://www.ncbi.nlm.nih.gov
[34] https://lipidworld.biomedcentral.com
[35] https://jissn.biomedcentral.com
[36] https://www.frontiersin.org
[37] https://www.sciencedirect.com
[38] https://www.sciencedirect.com
[39] https://www.bcpp.org
[40] https://noharm-uscanada.org
