A Whey Protein Shake A Day Can Keep The Doctor Away
A new groundbreaking study has found consuming whey protein — a natural dairy by-product and key ingredient in Upbeat Active — every day can reduce the risk of heart disease and stroke by a considerable 8%. But how exactly does it help and how should it affect your diet?
Cardiovascular disease is the greatest cause of death globally. In the UK it’s responsible for 155,000 deaths every year and one in three adults are living with dangerously high blood pressure.
But new research from the University of Reading in partnership with Volac, the family run company who created Upbeat, has found evidence that whey protein can help slash the risks of heart disease and stroke.
Further reading: Whey: What Is It Good For?
In the eight-week study, the culmination of five years of research, 38 men and women on the verge of hypertension (high blood pressure) consumed two protein shakes amounting to 56g of protein a day.
They found significant reductions in both systolic (pressure in the arteries when the heart beats) and diastolic (pressure in the arteries between heartbeats) blood pressure over 24-hours after consuming the supplement. Cholesterol and triacylglycerol levels, both fats in the bloodstream known to increase risk of cardiovascular disease (CVD), also decreased.
The power of whey
Tests showed that improved fat metabolism, vascular function and the inhibition of an angiotensin-converting enzyme (which increases blood pressure by causing blood vessels to constrict) were the possible mechanisms behind the positive results.
The researchers also identified signs whey protein could help reduce inflammation and arterial stiffness and help control blood glucose, suggesting there could be further benefits for reducing the risk of stroke, diabetes and even cancer.
The results showed small but statistically significant reductions in all of the markers that contribute to CVD risk factors and could offer help to thousands at risk
Anita Bean, an independent nutritionist and author of The Complete Guide to Sports Nutrition, believes this is one of the first studies to show whey protein could have broad health benefits beyond solely sports and exercise.
“Whey protein is commonly used by athletes but this is one of the first studies to show whey protein could have much wider health benefits for the general population,” says Bean, speaking exclusively to The #fuel657 Journal.
“The results showed small but statistically significant reductions in all of the markers that contribute to CVD risk factors and could offer help to thousands at risk.”
All natural
It underlines a growing body of research suggesting whey protein, which accounts for around 20% of the protein found in milk and a natural by-product in the process of making cheese, has many more health benefits beyond simply helping synthesise muscle tissue.
The results of the study made front page news on the Daily Mail online but what does it mean for your diet? Should you ditch the weekly supermarket shop and bulk buy in the supplements instead?
First it’s important to remember that not all supplements are created equal, explains Suzane Leser, head of nutrition for Volac, the international dairy protein business that helped fund the study as part of a five-year industry-academia partnership with the University of Reading.
Further reading: 10 Protein Commandments To Live By
“Not all proteins deliver the same benefits,” she says, speaking to The #657 Journal. “The study hints that whey is unique because of its bioactive peptides, the end products of protein digestion, that can become damaged in the process of turning whey into supplement form.”
Leser adds: “At Volac, we have a heritage of taking great care during production to keep our products as close to natural as possible, avoiding physical, heat and acid damage, this way maintaining the protein bioactivity and its full health benefits.”
The product tested in this study was Volac’s Volactive UltraWhey90, a commercially available whey protein isolate powder, mixed with water.
Strike a balance
So although you shouldn’t over rely on supplements, it’s worth considering the role whey protein can play alongside a healthy diet and lifestyle.
“It’s not a magic pill,” says Leser. “An 8% reduction in risk of CVD is modest but it’s a big impact from one single product. When combined with a good diet and lifestyle, an extra 20–30g of whey protein each day could have a significant benefit to your overall health.”
Bean adds you should still prioritise tried and tested methods of reducing your blood pressure first and then look at increasing your whey protein intake in a practical and manageable way.
The underlying message is you can use whey protein for other health benefits rather than just for building muscle
“You can reduce blood pressure by increasing your intake of fruit and vegetables because they are high in potassium and lessen the effect of sodium, by attaining a healthy body weight, by avoiding extra salt, especially in processed foods, and by taking part in regular exercise,” says Bean.
“You should concentrate on these factors first but the underlying message is you can use whey protein for other health benefits rather than just for building muscle.
“For the older population who exercise, it’s another reason to have protein supplements to speed up recovery, maintain muscle mass and reduce the risk of heart disease.”
Future proof
Leser hopes the results of this study will help people recognise the far-reaching benefits of whey protein for everybody, not just those who only see it as an exercise supplement.
“Heart disease, high blood pressure, diabetes and cancer are all silent diseases that can be protected against by improving your cardiometabolic health, helping the metabolism function well and generally helping you be active and healthy in later life,” says Leser.
“This outcome contributes to Volac’s long-term ambition to prove a number of health benefits for whey protein that builds on its well-established role in muscle health,” she says.
“While performance nutrition will always be exciting, studies like this will keep whey protein relevant for a new wave of adults taking up exercise to work on their health.
“And it could lead to a generational shift of current sports nutrition consumers to whom training will one day move from being only about muscle performance and size, to muscle maintenance, mobility and metabolic health.”
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