How Does Whey Protein Work

Benefits For Muscle Gain

Whey Protein Does it Work?

Protein shakes were initially consumed by athletes and gym enthusiasts who wanted to increase their muscle mass and improve their performance.

In fact, combining protein shakes with resistance training may promote muscle growth and enhance physical performance and recovery (

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For example, one study in 40 men showed that those following a high protein diet achieved via protein supplements lost more fat mass and increased their muscle mass when they added strength and cardio training, compared with the control group .

Similarly, another study in 40 healthy adults determined that whey protein supplements lessened the expected decrease in muscle protein synthesis after weight loss .

Therefore, protein shakes may help you achieve your fitness goals, whether you want to lose fat or gain muscle.

Summary

Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.

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Losing fat from around your waist is especially important. Increases in visceral or abdominal fat cause chronic inflammation, which has been linked to insulin resistance and heart disease .

In one study in 37 women, those who consumed an extra 40 grams of whey protein per day, showed a small reduction in abdominal fat compared with those who received a lower protein-quality supplement .

Is Whey Protein Good For You

Whey protein is incredibly good for you with several body boosting powers. A study performed on athletes found that an insufficient amount of protein consumption causes a negative nitrogen balance, indicating protein catabolism and a slow recovery, which over time may lead to muscle wasting, injuries and illness , something you really dont want after working hard for those muscles.

Whereas, with consumption of whey protein, it was found to stimulate protein synthesis during exercise but also at rest , whilst significantly improving fat-free muscle mass over the course of several weeks through resistance training . Cermak et al. and Morton et al. performed a meta-analysis on whey protein consumption and both concluded that protein has a positive impact of fat-free mass, which clearly indicates the need for anyone who participates in intense training.

Several studies have also found an increase in strength too , which is essential for anyone who participates in sport. Not only does whey protein have a positive impact on your muscles, but recent studies have also discovered that whey protein could improve blood pressure , have positive impacts on blood fats and help reduce inflammation .

Our Recommendation On Whey Protein

Its hard to say whether whey protein works or not, because many body-builders use several different supplements at once, like creatine, and steroids. For the average person theres not really a need to take whey protein, as its mostly promoted by those that have a vested interest in its sale. If you ask a true health care professional whether or not it is needed to see real muscle gain, they will tell you that there is not much nutritional value, and you can safely skip it.

Unless you are a hard core athlete training for a big event, you really dont need why protein in your life. Stick with a moderate workout program and your muscles will grow at a natural rate. You wont have to worry about losing your muscle mass, and spending all of that money on whey protein supplements, just to keep your muscles at their large size.

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Whey Protein Is Great For Weight Loss

Protein is one of the most satiating macronutrients, making it a great way to prevent overeating. A 2011 study revealed that individuals who ate 25 per cent of their daily calories from protein reduced their cravings by 60 per cent and cut their urge for late-day snacking in half. Other types of protein like soy and casein do not have the same effect on satiety. There is even womens whey protein isolate that supports various womens body types for weight loss.

What Takes Place If You Consume Alcohol Protein Drinks Without Exercising

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Because protein has calories, taking in way too much can really make reducing weight harder specifically if you consume alcohol protein drinks along with your normal diet regimen, as well as youre not working out. The ordinary grown-up requirements 46 to 56 grams of protein a day, depending upon weight as well as general wellness.

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How Does Taking Pre

Its recommended that you take it 15 to 30 minutes before you workout. Typically sold in the form of flavoured powders to be combined with water and consumed.

Caffeine or other stimulants are often used. Vitamins, minerals, and creatine are other popular components. Some of the most popular pre-workout pills generally include a carefully crafted combination of different substances to help you get the most out of your workout.

They usually contain a tiny amount of caffeine as a stimulant to keep you focused during your workout. A pre-workout pill is designed to help you push yourself harder throughout your workout. Maximum input equals maximum output.

If you go to the gym or exercise, you value the time you spend there. You may push past your personal bests by making the most of every session.

Lets face it, weve all had those times when we spend more time on our phones trying to pick the ideal music, unable to get moving. Pre-workout is designed to improve your concentration, energy, and overall performance in the gym or throughout your chosen exercise.

Nutritional Supplementation During Resistance Training

During the 12-week RT intervention, pre-sweetened post-workout supplements were mixed in 0.5 L water and consumed immediately following every training bout in a double blind fashion. One group received protein, one group carbohydrate, and one group protein plus carbohydrate. Protein and carbohydrates were provided by Northforce . Protein group received 37.5 grams of whey concentrate and carbohydrate group received 34.5 grams of maltodextrin being thus isocaloric to whey protein. In contrast, protein plus carbohydrate group received 37.5 grams of whey concentrate and 34.5 grams of maltodextrin. The supplements were mixed with non-caloric sugar-free drinks depending on the week and subjects preference . The subjects were advised to eat normal recommended mixed meal based on the Finnish Nutrition Recommendations 2014 12 hours after the exercise bout.

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How Is Whey Protein Unique

Whey protein has the highest possible protein digestibility corrected amino acid score , a measure of both how well a protein is digested and how well it supplies the amino acids you need. Compared to other sources of dietary protein, whey protein goes down easy and is taken up quickly.

In addition, whey protein is a complete protein, meaning it contains all the essential amino acids. Essential amino acids are aminos your body can’t produce, that you have to get through food or supplements. Whey also contains more branched-chain amino acids than any other source of protein, particularly leucine.

Why Do I Poop After A Protein Shake

Does Whey Protein Work?

There are a number of possible reasons that people may get an upset stomach after taking a protein shake, Patterson tells Coach. But the main three are sensitivity or intolerance to lactose, a reaction to the artificial sweeteners in the powder, or simply gulping down the shake too quickly.16 nov. 2016

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Does Whey Protein Help You Recover Faster

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Whey protein has emerged as one of the most popular sports supplements worldwide. From muscle growth and repair to a faster metabolism, it has various health benefits. It not only promotes hypertrophy but also reduces recovery time and may help ease muscle soreness after exercise. In the long run, it can boost physical performance and bring you closer to your fitness goals.

Whey Protein May Help Manage Type 2 Diabetes

Whey protein could help control blood sugar levels in people with type 2 diabetes that are non-obese. However, more studies are needed.

What the research says: A small 2017 study of people with type 2 diabetes found whey powder stimulated the release of insulin and lowered blood sugar levels when consumed before meals. However, this was only true in people with lower body weight and normal triglyceride levels. People with obesity and high triglyceride levels experienced an increase in blood sugar levels when given whey protein.

You should avoid whey protein if you are:

  • Lactose intolerant

Additionally, you should talk to your doctor before consuming whey protein if you’re taking antibiotics, as it can affect how well they work.

Important: Some small studies indicate whey protein can cause acne. However, this is because dairy products, in general, have been linked to acne, says Louloudis.

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Protein Boosts Your Metabolism

Eating more protein can speed up your metabolic rate. Protein promotes the thermic effect of food . According to Helen West, RD, this phenomenon increases your metabolic rate by 1530%, compared with 510% for carbs and 03% for fats.

Metabolism refers to all the chemical reactions which keep your body functioning optimally. On the other hand, metabolic rate is defined as the number of calories you burn.

Moreover, a high-protein diet, particularly when combined with strength training, can speed up your metabolism because muscle burns more calories than fat. To facilitate this, protein powders add more protein to your diet.

Are There Risks Of Consuming Whey Protein

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For starters, it can give you acne. Whey can mess with the production of acne-causing hormones, insulin and androgens, which can overstimulate sebum production and oil glands that cause acne.

It could also give you some stomach issues.”Any dairy susceptible individualslike those that are lactose intolerantmay experience gas, bloating, and diarrhea from too much whey,” says Auslander Moreno.

In very rare cases, people with pre-existing kidney issues could experience kidney damage and dehydration from taking too much whey protein. But speaking generally, “a one-time large dose of whey is unlikely to cause any immediate life-threatening issue besides gastrointestinal upset,” she says.

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Benefits Of Whey Protein

Whey protein may be useful for:

  • Muscle building: Muscles love protein, especially complete proteins like whey. Whey protein contains branched-chain amino acids, a specific type of amino acid that helps with muscle building, Smith says.
  • Wound healing: The amino acids in whey protein help repair skin and tissues from wounds or surgery.
  • Weight gain and nutritional boost: People who need to gain weight can benefit from whey protein. Its also helpful if a person has a long-term illness and needs extra nutrition. If you cant get enough protein from whole food sources, a whey protein supplement can help, says Smith. Its beneficial for people who have chewing or swallowing disorders or a lack of appetite.

How Many Protein Shakes Should You Have A Day

It is generally recommended to consume 1-2 scoops per day, usually post-workout, but you could drink as many as five protein shakes a day.

  • Upon waking, as an easy go-to breakfast.
  • With your first solid meal of the day to boost protein content.
  • Roughly 60 minutes before you lift.
  • After resistance training, ideally immediately or up to 2 hours post-lift.
  • Late-evening snack to cap off your protein intake for the day.

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Whey Protein Supplements Can Help Boost Your Protein And Bcaa Intake

Proteins are the main building blocks of the human body.

Theyre used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

Theyre assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your bodys cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

Its particularly high in important branched-chain amino acids like leucine, and also contains a high amount of cysteine .

Studies show that leucine is the most anabolic amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione .

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cows milk .

Summary

The proteins in whey are of a very high quality. Theyre loaded with essential amino acids, including leucine and cysteine.

There are several popular types of whey protein.

Their main difference is in the way they have been processed.

Whey protein concentrate seems to be the overall best option. Many options are available online.

Whey Protein Assists With Weight Gain

Does Protein Powder Work? (Spoiler: YES, but there’s a catch)

Protein shakes are a popular choice for people trying to gain weight due to their high-caloric profile. They are also easy to add to, or replace, a meal if you’re struggling to get enough protein and calories from your diet, says Louloudis.

Protein shakes are also used for weight maintenance by older adults and people experiencing involuntary weight loss.

“The elderly population typically has trouble with consuming enough protein due to trouble chewing and swallowing and decreased activity and appetite,” Louloudis says. “In these cases, incorporating protein powder into a high-calorie liquid shake is a great way to get in calories and protein to help maintain weight.”

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Amino Acids And Whey Protein

Whey protein is a complete protein, containing all nine essential amino acids. Amino acids are important for many functions in the body, from building muscle to creating new immune cells, says Smith.

Your body makes many amino acids on its own, but not essential amino acids. You have to get essential amino acids through your diet, and consuming whey protein is one way to do that.

But dont discount incomplete proteins. Most plant proteins, like legumes and nuts, dont contain all the essential amino acids. But they have plenty of health benefits. When you eat a variety of incomplete proteins, you get more than enough essential amino acids to meet your bodys needs.

Venous Blood Sampling And Analysis

Venous blood samples were collected before the preparatory RT period and every four weeks thereafter. Venous blood samples were drawn after 12 h of fasting to obtain concentrations of total cholesterol, LDL, HDL and triglycerides. Subjects were asked to rest for at least 8 h during the preceding night and were required to refrain from strenuous physical activity for at least 48 h. Blood samples were taken from the antecubital vein into serum tubes using standard laboratory procedures. Blood samples were stored in room temperature for 10 min, after which they were centrifuged at 3500 rpm for 10 minutes and the serum obtained was immediately analyzed by spectrophotometry . LDL concentration was estimated using the Friedewald equation: LDL=total cholesterol – HDL – .

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So Does Whey Protein Work Or Not

Seeing all these studies proving how whey protein does nothing for muscle mass is getting me concerned and a bit frustrated that I’ve been wasting money on it.. So is it worth buying or no? I’ve been taken it for years and have acquired a great build, but I’ve also been eating clean as fuk so it could be that, not the whey… Thoughts?

  • 08-13-2012, 10:09 AM#2
  • Rep Power: 1675

    Originally Posted by wheynweedSeeing all these studies proving how whey protein does nothing for muscle mass is getting me concerned and a bit frustrated that I’ve been wasting money on it.. So is it worth buying or no? I’ve been taken it for years and have acquired a great build, but I’ve also been eating clean as fuk so it could be that, not the whey… Thoughts? Whey is just extra protein to get your protein intake. It’s not gonna be the thing that builds all your muscle. Your food and calorie intake is.

    Feel free to PM me if you have any questions about diet, lifting, supplements etc1k+

    Posts: 907
    Rep Power: 1893

    Stop taking it for an extend amount of time and see what happens. You can just read a million articles online or experiment on your own and get an answer of what works best for you. Personally I think it helps, but it is just a supplement, you could easily replace it with real food.

  • 08-13-2012, 10:13 AM#4
  • Location: Totowa, New Jersey, United States
    Age: 29
    Posts: 3,275
    Rep Power: 1393

    Full blown ecto, I don’t even eat.natty as natty ice

    Rep Power: 398071
  • 08-13-2012, 10:20 AM#7
  • Rep Power: 0

    When To Take Whey

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    The exact time depends on whether youre taking protein to build mass, to lose weight, or to supplement your diet. Protein enthusiasts hold very strong opinions about when to drink a shake for the best results. However, the general consensus is within an hour after your workout. Taking advantage of this time frame gives your body sustenance after working hard to complete your routine. As a result, your muscles rebuild themselves stronger and thicker.

    If youre taking protein to lose weight, you might find that drinking a protein shake in the morning or in between meals is a useful, hunger-curving trick. Protein is lauded for making you feel full, and staving off unhealthy cravings you might be struggling to shake at the start of a dietary transition. The good news is that whey protein is also found in equally tasty things like protein bars and even cereal. Moreover, whey makers are working overtime to come up with appetizing flavors like cinnamon-flavored cereal, chocolate chip cookies, and pancakes with syrup drizzled on top.

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