Do More Than Drink Whey
While whey protein shakes can help you lose weight, it’s not a good idea to make them your sole strategy. You should still work out with weights and do aerobic activity to burn calories and encourage lean muscle mass retention. Whey protein is a complement to exercise, not a replacement for it.
Whey protein weight loss also occurs when you carefully calculate your overall food intake and remember to include the calories from your shake in your total daily caloric plan.
Although weight loss is a complicated process, eating fewer calories than you burn usually leads to a loss of pounds. Generally, cutting 500 to 1,000 calories from your overall intake results in a 1- to 2-pound-per-week loss. Standard weight-loss calorie intake is between 1,200 and 1,500 calories per day, according to Endotext in 2015.
If you have a body mass index of 35 or greater, you may benefit from medically-supervised weight loss that reduces your calorie intake even further. If you do choose such a plan, ask your physician if whey protein shakes fit into your regimen.
Optimally, create a calorie deficit by burning extra calories and eating less. For example, do a workout that burns about 250 calories per day and cut 250 calories from your diet to lose approximately 1 pound per week.
Side Effects And Risks
Meal replacement shakes should not be used to substitute a well-balanced, healthy diet. This is due to the difficulty of obtaining all nutrients from a single dietary source.
Furthermore, a body that is deficient in nutrients may have issues with metabolism. Therefore, a weight-loss strategy may be slowed or disrupted as a result of this. In fact, according to a 2015 study trusted Source, persons who consume a diverse diet are less likely to be obese.
To boost flavor, some protein shakes add a lot of sweetness, which can cause blood sugar increases.
Its also vital not to consume too much protein powder in a single sitting. According to a 2013 analysis of research, eating more protein than the daily minimum might cause difficulties with the kidneys and bones and raise the risk of cancer.
According to a Consumer Reports investigation, some protein drinks contain dangerous amounts of pollutants. The consumer watchdog found significant levels of the following pollutants in three of the beverages it tested:
Drinking three portions of these beverages each day might have major health repercussions.
Lead levels in another eight of the beverages tested were high enough in California to need a consumer warning.
Protein shakes are subject to less regulations in the United States as dietary supplements than medications. According to Consumer Reports, the marketing materials for these items may also be deceptive.
Whey Protein Nutrition Facts: Whats In The Supplement Exactly
The exact nutritional facts differ depending on which whey protein product you choose, such as a powder or bar. Still, the powdered form is what many people think of when they think of whey protein, as this is the type used in workout shakes. The following nutrients are contained in a three-scoop serving of whey protein isolate powder:
- Calories: 309
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Whey Protein May Be Beneficial For Inflammatory Bowel Disease
Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract. It is a collective term for Crohns disease and ulcerative colitis.
In both rodents and humans, whey protein supplementation has been found to have beneficial effects on IBD .
However, the available evidence is weak and further studies are needed before any strong claims can be made.
Whey protein supplements may have beneficial effects on IBD.
What Can A Person Eat On A Protein Shake Diet To Lose Weight
A number of firms offers protein shake diets. As a result, each programs criteria and offers differ. Some diets are more severe, with participants encouraged to drink entirely or mostly protein smoothies.
The most well-balanced protein shake diets, on the other hand, contain protein drinks as part of a diet rich in other foods.
For example, the plan may include drinking a protein shake in place of one or two meals, then eating one or two other meals with nutritious value, as well as snacks.
Protein, nutrient-dense carbs, and healthy fats should all be included in a well-balanced diet.
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Muscle Building And Weight Loss
Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that whey protein supplementation during resistance training offers some benefit compared to resistance training alone. In addition, males who supplemented with whey protein had a greater relative gain in lean tissue mass.
Much better gains in strength are associated with whey isolate supplementation compared with casein.
This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program.
If you want to buy whey isolate supplementation, then there is an excellent selection online with thousands of customer reviews.
How To Choose The Right Whey Protein
All Whey Protein Powder are not made equal. So, how do you take advantage of all of this science to manage your own weight with Whey protein?
- Most of the powdered Whey protein drinks contain little other than Whey. Just add a scoop or two to water mix it, and drink it up.
- There are dozens of different brands of Whey protein powders in the market. Check the specifications and choose the one most suitable for your needs.
- It is also important to calculate your daily protein requirement. Choose your whey protein product based on that.
- The two things to watch out for when choosing a Whey protein shake are: low-quality Whey protein, and unnatural ingredients.
- Powdered Whey protein drink mixes are the most convenient and efficient way to meet your daily protein requirements.
- If you over consume whey protein, you may face some bodily issues. You should definitely learn more about the side effects of whey protein before you do something wrong.
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To enjoy the weight-control benefits of your chosen Whey protein shake, drink one to three servings each day. The best time to drink Whey protein shake is either at breakfast, between meals, before and after workouts, or before you go to bed. Make a Whey protein shake a part of your daily nutrition regimen and shed that excess fat away.
Recommended Reading: Fat And Protein Efficient Metabolism Diet
What Is Muscle Protein Synthesis
Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and enzymes. Practically speaking, its a process during which your body uses the amino acids found in protein to build new muscle.
Over the course of a day, your body fluctuates between two processes: building, also known as protein synthesis or anabolism, and breakdown, also known as catabolism.
After taking a protein supplement, there is a short period during which you have elevated amounts of amino acids in your blood. This period, known as hyperaminoacidemia, stimulates greater than normal amounts of muscle protein synthesis.
Hard training is catabolic, in that you inflict damage on your muscles and break them down. But after training, your body almost immediately becomes anabolic and starts healing up that damage. Having a pre-workout or post-workout shake, or a solid meal with adequate carbs and dietary protein around training, helps kick-start this process. The amino acid leucine, which is plentiful in powders and high-protein foods, is fundamental here.
In Mass Class Nutrition: The Fundamentals of Eating for Growth, researcher Jacob Wilson, Ph.D., outlines a simple plan to get the most protein synthesis possible over the course of a day.
Is It Possible To Make Protein Powder At Home
Yes, with a little understanding and guidance about the nutritional values of different food items, you can make your own protein powder at home. For example, you can make them like this:
Animal or plant-based Animal-based protein powder will have a base of powdered milk or whey. Plant-based protein powders are lentil-based.
Homemade protein powder for weight gain Protein powders, as mentioned earlier, helps in healthy weight gain you tend to grow muscle mass.
Homemade protein powder for weight loss Protein intake helps you feel full for longer periods which will help in the decrease of calorie intake.
Just as a supplementary – Protein powders can be taken as supplements to regular food intake. This is especially good for children who may be fussy about their food intake.
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Do You Need More Or Less Protein As You Age
More. In his article How to Eat for Maximum Muscle at Any Age, researcher and world-class powerlifter Layne Norton, Ph.D., recommends aiming for these daily standards over the course of your life:
- Under 18 years: 0.6-0.8 grams per pound of body weight
- 19-40 years: 0.8-1.1 grams per pound of body weight
- 41-65 years: 1.1-1.3 grams per pound of body weight
- Over 65 years: 1.3-1.5 grams per pound of body weight
Even if you dont measure it out to the gram, the lesson here is that as you age, you need more protein, Layne Norton, Ph.D., says.
As we age, our bodies become less efficient at using dietary protein. Over time, this deficiency, or anabolic resistance as it is also known, can lead to decreased strength and loss of both lean mass and mobility.
But staying physically active and eating adequate protein foods can help you stay in shape well into your golden years.
A common problem among elderly people is sarcopenia, or loss of muscle tissue. Protein can help reverse this natural process. A study published in the Journal of the American Medical Directors Association recommends that people over 65 years of age consume a minimum of 1-1.2 grams per kilogram of body weight per day to maintain and regain lean body mass. The same study recommends that older people continue to regularly perform endurance and resistance-type exercises, and notes that most older people with acute or chronic diseases need even more of the macronutrient each day.
Whey Protein Is Considered One Of The Best Supplements For Those Who Want To Lose Weight Reduce Belly Fat And Build Muscles
New Delhi: A lot has been said about whether or not you can take protein powders and lose weight without exercise. Numerous studies have shown that some forms of protein, such as whey, are better than others and can help you achieve a variety of particular fitness goals. Whey protein can be an excellent addition to your weight loss diet if youre trying to gain muscle, increase strength and lose significant amounts of body fat, including excess belly fat.
While theres no magical single food that will make abdominal fat disappear overnight, having whey protein as part of a calorie-controlled diet might help you lose weight and get the job done. The fact of the matter is that losing body fat requires you to consume fewer calories than you burn. Probably the most popular today, whey protein is considered one of the best supplements for those who want to lose weight, build muscles and maintain health. Read – Weight loss: 5 best protein powders that will help you lose weight and flatten your tummy
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Is Whey Protein Good For Weight Loss
Lets look at the science behind weight loss and whey protein:
- Weight loss requires a consistent calorie deficit, by reducing food and/or increasing exercise and activity .
- Proteins, including whey protein powder, can help you stay fuller longer, which in turn can keep you within your ideal calorie range for weight loss .
Whey is high in the amino acid leucine, says Marinaccio, which is specifically why whey protein is beneficial for both preserving lean muscle and fat loss. Research shows that whey protein also encourages the release of anabolic hormones, including insulin.
The best time to take whey protein powder is after a workout because it is a fast-digesting protein.
Some studies suggest that consuming whey protein after intense exercise may help speed muscle recovery, adds Gorin.
But while whey protein powder can certainly be part of your weight-loss plan, it shouldnt be considered a magic bullet.
The more important thing is fueling properly before and after a hard workout eating a little protein and carbs beforehand and more of both afterward, says Gorin. Whey supplements are a way to get that protein. The protein beforehand potentially helps make amino acids available to your muscles so your body doesnt break down protein in your muscles. Afterward, it helps your muscles to repair and build strength.
What Whey Protein Is And Why People Use It
Whey protein is derived from whey, which is more than just a line in a nursery rhyme. Whey is the watery milk substance that separates from curds in the production of cheese, and whey protein is the protein this liquid contains. Dried whey protein is also sometimes used as a binding ingredient in processed meats and other food products.
Most whey protein comes in powdered form. Its often sold in tubs with scoops you can use to measure out portions for individual shakes and smoothies, giving you an extra boost of drinkable protein, notes the U.S. Department of Agriculture’s MyPlate guidelines. Some formulas are even flavored, so you can simply add water and drink it.
The most common reason people take whey protein is to help boost their athletic performance. In such cases, the protein is taken after a workout, so the amino acids can help the body increase muscle mass and strength, and potentially improve muscle recovery. Whey protein may also be recommended for people who are protein deficient.
But before whey protein transforms into the powder supplements that many athletes depend on, it goes through a multistep process. Cows milk is transported to a facility for separation. During separation, enzymes help start the cheese-making process, in which the curds and liquid whey separate. The liquid whey is then extracted and processed.
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Whey Protein Decreases Hunger & Appetite
Whey protein is well known for helping you feel fuller for longer . A study performed in 2010 analysed food consumption after drinking a whey protein shake. Half of the subjects were given a placebo , whereas the other half were given a shake made up of either 13%, 25% or 50% of protein. Subjects were given a pasta-based lunch 90 minutes after consuming their shakes, with results showing those who had taken the protein shake ate much less. This effect was seen greater in men than women who on average ate 450 calories less, than those who took the placebo shake .
Studies have also compiled that when consuming a protein shake that it increases appetite reducing hormones such as GLP-1, but also reduces levels of the hunger hormone ghrelin too, , which is one of the reasonings for this finding.
In another study, Leidy et al , looked at finding the effects of consuming high protein diets on appetite and satiety in overweight and obese men. Here the participants were told to increase their protein intake to 25% of total calories, this helped to cut cravings down on average by 60% and late night snacks by 50 % too.
Its important to note here that if consuming a shake to lose weight that you double check the contents. As if choosing the wrong protein shake, could, in fact, see you going into a calorie surplus rather than a deficit, the complete opposite to what you want.
Muscle Growth Recovery And Strength
Two primary factors governing muscle recovery and growth are muscle protein synthesis or the rate the body rebuilds muscle, and muscle protein breakdown. Whey protein is an abundant source of essential amino acids and is rapidly digested, making it an excellent protein source for increasing muscle protein synthesis and regulating muscle mass.
With these key characteristics in mind, its no wonder why whey protein is a first-class option for weight loss as well as improving body composition. Nonetheless, whey protein processes a surplus of health-aiding benefits beyond just weight loss.
But buyer beware, not all whey protein is created equal. When selecting a whey protein to incorporate into your diet, it is essential to choose a premium whey protein, like BioTrust Low-Carb whey protein powder. BioTRUST whey protein powders are not only made with the best-in-class grass-fed protein from pasture-raised cows, but they also include the patented, research-backed digestive enzyme blend ProHydrolase®.
According to research, ProHydrolase is more than twice as effective at delivering protein to your body than any other enzymes used in other protein products, making BioTRUST whey protein an easy choice when striving to achieve your health, diet, and weight-loss goals. 6
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Whey Protein Versus Casein
Like whey protein, casein is another type of milk protein that can help with protein synthesis and satiety. But, they’re not interchangeable.
Whey protein is great before or after resistance training because it gives you a quick hit of amino acids. This is especially true of whey protein isolate or hydrolysate.
Casein protein is slower to digest than whey-based powders. It won’t hit your muscles as quickly, but it gives you a steady supply of amino acids over several hours. It can be substituted for whey protein as a meal replacement or before bed, but whey protein is better for pre- or post-workout.
Additional Tips to Help Shed Body Fat
- Use a food journal and write down everything you eat. You’ll be able to uncover habits you didn’t realize were holding you back and find ways to improve.
- Contact a registered dietitian. These professionals have the education and experience to give you personalized advice and hone your nutrition plan.
If you’ve added whey protein and are doing everything else right but you’re still struggling to lose weight, talk to your doctor. Low levels of certain hormones and other conditions can make weight loss more difficult.