Taking Whey Protein In A Morning
As glycogen stores run low overnight, the body is forced to turn to amino acid stores to power metabolic processes. This places the muscle into a catabolic state. Whey protein is a fast-digesting protein that is perfect for when you wake up, since it quickly delivers amino acids to your muscles and counteracts muscle breakdown. Most experts recommend consuming a quality whey protein shake, such as Whey Protein 80, first thing in the morning. This is because of its impressive Biological Value and great amino acid profile which ultimately sets you up for the day.
How To Make This Recipe With Vanilla Protein Powder
If you want to use vanilla protein powder instead of plain protein powder in this recipe, you definitely can. I recommend using a high-quality vanilla protein powder that is naturally flavored and sweetened, like this one from Thrive Market.
To make your shake, simply make the recipe as written below , but omit the sweetener and dont add any vanilla extract. If your protein shake is not sweet enough after youve blended it, then feel free to sweeten it to taste with a natural sweetener.
Your Body Absorbs Casein Protein Slower Than Whey
One of the significant differences between casein and whey protein is how quickly your body absorbs them.
Your body breaks down protein into many small molecules called amino acids, which circulate in your bloodstream until theyre absorbed.
Levels of these amino acids stay elevated in your blood for four to five hours after you consume casein but only 90 minutes after you consume whey .
This is because the two proteins digest at different rates.
As it does in cheesemaking, casein forms curds once exposed to the acids in your stomach. These curds lengthen your bodys digestion and absorption processes.
Therefore, casein protein provides your body with a slow, steady release of amino acids, making it ideal before fasting situations, such as sleep (
Casein protein digests slowly while whey digests quickly. These differences in absorption rates make casein protein good before bed and whey protein ideal for around your workouts.
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Reasons Why You Shouldnt Use Whey Protein Supplements
November 9, 2015 by Eirik
Yes, you read the title correctly Contrary to what you may have been led to believe from reading about protein supplementation online or listening to the most jacked guy at your gym talk about muscle building, supplementation, and dieting, whey protein powder, which is composed of a collection of globular proteins isolated from the liquid material created as a by-product of cheese production, is not the ultimate health food. Actually, consuming supplements like whey protein concentrate and whey protein bars may do you more harm than good.
Both Help Build Muscle
If your end goal is to build muscle mass, its important to pay close attention to the quality of the protein you consume on a daily basis especially in the 2-3 hours before and after your gym session.
For the body to utilize protein, the small intestine must break down and absorb the protein and transport the resulting peptides and free amino acids to the blood, where they can then circulate to the various tissues in the body. Some protein sources are difficult for the body to break down.
Therefore, it’s important to select a rapid-digestingprotein source before and after your workout. This allows you to maximize protein synthesis, which builds muscle and encourages fat loss.
Whey proteins solubility allows it to be absorbed immediately after it is ingested. The result is a spike in amino acid levels, leading to muscle protein synthesis.
Research by Nutrition and Metabolism shows that individuals who consume 20-25 grams of fast-digesting protein , may see an increase in muscle building through the process of muscle protein synthesis. This is true in the post-workout window and up to 48 hours after an intense resistance training session.
In addition to digesting very quickly, whey protein is especially high in the amino acidleucine, which helps to promote muscle-protein-synthesis and aids recovery. Whey protein has much higher leucine content than other forms of protein, including casein, making it ideal for those trying to pack on muscle mass.
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Should We Consume Whey Protein With Water Or Milk
In this world of diverse fitness goals, everyone specifically beginners are curious about whether to consume whey protein with milk or water.
As a beginner, you might have searched online or watched videos to know how to consume whey protein. So, folks, now you dont have to go anywhere else because we have got you covered.
Ultimately the choice of beverages you choose with the intake of your whey protein depends on your personal fitness goals whether you want to gain weight or build lean muscle mass.
Consuming whey protein for a different purpose
Your purpose of losing or gaining weight depends upon the calorie intake. Hence, if you want to lose weight or want to lose fat then you should follow a calorie deficit diet and if you want to gain weight or muscle mass then you have to increase your calorie intake.
Whey with Water
If you are following a ketogenic diet which includes high fat, high protein, and low carbs or a calorie deficit diet, where you can lose weight, then you can take your whey protein with water. A scoop of whey protein consists of 80 to 110 calories with no or low carbs and fat. So, it is preferable to take protein with water instead of milk if your goal is losing weight or gaining lean muscle mass by minimizing the intake or carbs, fat and hence calories which will help to achieve better results.
Whey with Milk
Fast Acting Protein after a Workout
Is taste an important factor for you?
Lets take a quick turnaround on what we have learned:
Are Whey Protein Shakes Good For Weight Loss
As long as protein shakes are made with clean, junk-free ingredients, they can aid weight loss. Increased consumption of protein may promote fat loss by:
- Suppressing appetite, which leads to reduced calorie intake .
- Helping to maintain muscle mass while losing weight .
- Boosting metabolism, which helps you burn more calories .
Whey protein may have even greater effects on weight loss than other types of protein . So it is an excellent way to get complete, high-quality protein into your diet, which can help you to lose weight.
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Research On Casein And Whey
A study looked at healthy subjects with a normal protein intake. They fasted for 10 hours, then were either given 30 grams of whey protein or 30 grams of casein protein.
Blood leucine levels peaked one hour after ingestion of whey or casein. However, the whey protein group peaked at higher levels and returned to baseline after four hours. The casein protein group peaked at a lower level but didn’t return to baseline until seven hours later.
Whey protein enhanced protein synthesis by 68 percent, but did not affect protein degradation. Casein decreased protein degradation by 34 percent, but did not affect protein synthesis.
The study points out the benefits of both proteins as we mentioned earlier. Keep in mind that a mixed protein meal would have a different absorption rate that might change the effects on protein synthesis and breakdown.
With the information from the study above, we can question the common recommendation to eat every three hours to avoid losing muscle. By taking a protein supplement, especially casein, you can keep your amino acid levels elevated for much longer between meals.
Interestingly, a different study concluded that taking either kind of milk protein after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.
Heres How Much Protein Most People Need
If youre downing protein shakes, youre most likely doing it because you think you need more protein in your life. So lets first talk about how much protein you in fact need.
The amount of protein you should be getting each day varies based on factors like age, sex, health, and activity level, according to the U.S. National Library of Medicine. But for a baseline we can use the recommended daily allowance , which is based on the average amount of protein determined to meet the nutrient requirements of 97% to 98% of healthy individuals: 0.8 grams of protein per kilogram of body weight per day.
That means that a 150-pound person needs around 54 grams of protein per day, while a 200- pound person needs around 72 grams of protein a day. Based on those guidelines, most people already get enough protein from their diets, per the U.S. National Library of Medicine. If you have roughly zero idea how much protein you typically eat per day, here are a few examples of the amounts you can find in some common foods: a 4-ounce chicken breast has 27 grams, a cup of lentils has 17 grams, two large eggs have 12 grams, and two tablespoons of peanut butter have 7 grams.
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Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle building and tasty alternatives.
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
Whey Protein Powders Have An Unbalanced Nutrient Composition And Poor Micronutrient Profile When Compared To Meat Fish And Eggs
One of the many reasons I recommend that people get their protein from meat, seafood, or eggs, as opposed to whey protein supplements, is that I consider these foods to have a superior nutrient profile. Protein-rich whole foods have a lower protein density than whey protein powders, but contrary to what some people think, this is probably a good thing, at least from a health standpoint . Moreover, if you eat fish, grass-fed meat, and eggs, youre getting important nutrient that you dont get from whey protein supplements.
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Whey And Casein: Calcium Content
Calcium is oft touted for its beneficial effects on bone health and may also assist the fat loss process. Calcium is a generous component of casein micelles and thus is more abundant in casein protein supplements than whey protein supplements.
Micellar casein protein contains roughly 3x the amount of calcium when compared to an equivocal amount of whey protein . For individuals who struggle to meet their daily calcium quota through food sources, casein protein supplementation can be an easy alternative to calcium supplementation.
Whey proteins do contain some calcium as well, but it is considered a minimal component. This is yet another reason that a blended protein containing both whey and casein proteins may be the best bang for your buck .
Why Do Bodybuilders Recommend Whey Protein Powder
Extra protein is often required by those who regularly engage in vigorous weight lifting exercises. In addition to the protein most people get from eating a diet consisting of lean red meats, chicken, and dairy, your muscles can also use a protein supplement for an added boost.
- Protein is an important building block and component of many functions of the body.
- The more protein you consume, the fuller your stomach feels so you tend to eat less. In addition, protein provides nutrients to your muscles so you feel stronger and might be motivated to work out longer.
- Among other supplements and even other protein powders, whey protein is touted as being easily digested. However, if you are lactose intolerant, you might want to try some of the other protein products, such as casein or egg protein.
- Convenience is another factor in choosing whey protein powders. These supplements give you the protein you need at times when you are not able to prepare a full meal. They are also useful for people who are on any kind of limited diet for health improvement or weight loss.
- Whey protein is also beneficial for those seeking to gain muscle mass and lose weight. In order to see muscle definition, you have to get rid of any fat that surrounds it. Protein can play a big role in your efforts.
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What About Whey Protein Hydrolysate
One more type of whey protein you might hear about is whey protein hydrolysate. This type of whey protein has been partially broken down with acid and high heat, making it easier to digest.
Hydrolysates are absorbed more quickly than isolates, but there’s no strong evidence to suggest that the faster speed has any added benefit for muscle gain or recovery.
Whey Protein Dosage For Weight Loss
To get the most benefit out of your whey protein, you have to figure out how much you actually need to supplement your diet. Many studies have found that eating a diet with 25 to 30 percent of calories coming from protein resulted in increased weight loss. In fact, one study found that participants who increased their protein intake to 30 percent of their calories ate 441 calories less per day overall, and lost an average of 11 pounds more, compared to other participants over the course of 12 weeks.
For someone on a typical 2,000 calorie diet, aiming to get 30% of calories from protein would mean a goal of 150 grams per day. This goal is difficult for many to meet through meals alone. Therefore, using a whey protein powder could be necessary to get the protein you need.
Making a shake with two scoops of whey protein provides around 25 grams of protein. To get the most benefit, drink your shake as soon as possible after a workout. If you struggle to get enough protein with meals, you may need an additional shake per day to meet your needs. Likewise, if youre highly active , your calorie and protein needs will likely be even higher.
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Whey Protein Is Highly Insulinogenic
As highlighted in the quote above, whey protein-based products contribute to elevations of postprandial insulin and basal insulin-like growth factor-I plasma levels. Although insulin sensitivity is heightened after a training session, there are no good studies showing that a post-workout whey protein shake is superior to a meal containing the same amount of protein from meat, eggs, and/or seafood.
A highly concentrated source of globular proteins isolated from the liquid material created after milk has been curdled and strained was clearly not a part of ancestral human diets. Rather, we evolved to eat foods that elicit a low-moderate insulin response , As highlighted in the research paper in the last section, there are several potential harmful health effects associated with the consumption of highly insulinotropic foods.
However, its important to note that at the present time, few, if any, good studies have been conducted that specifically look at the long-term health implications of consuming insulin-stimulating dairy products.
Heres what Dr. Pedro Bastos, an expert on the role of dairy consumption in human health, had to say about the matter:
Which Whey Is Best: Concentrate Hydrolysate Or Isolate
There are three types of whey protein youll find on store shelves today: Concentrate, hydrolysate, and isolate.
While they all come from the same source of liquid whey, each type is processed differently, which has an impact on its nutritional profile and protein content.
Whey Concentrate: After liquid whey undergoes basic filtration and drying, it becomes whey concentrate. Whey concentrate is the most basic and least processed form of whey protein, which also means it’s the least expensive. Its higher in fat in carbohydrates than other sources, and lower in protein though this contributes to its delicious, creamy taste. However, whey concentrate is higher in lactose, which could be an issue for those with severe lactose intolerance.
Whey Isolate: When whey concentrate goes through a further purification process, whey isolate is produced. Isolate is lower in carbohydrates and fat, and much higher in protein , which means it gets digested faster than whey concentrate. While its not as creamy, its still pretty darn tasty, especially compared to some plant-based proteins. Its also incredibly low in lactose, which is another perk for those sensitive to dairy.
This table from Gronk Fitness sums up the comparison fairly well:
So, while all three types of whey have their pros and cons as well as science-backed benefits, I personally think whey protein isolate is whey superior for a number of reasons:
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How Much Protein Is Too Much
The body is in a constant state of flux, constantly breaking down and rebuilding its own tissues.
Under certain circumstances, our need for protein can increase. This includes periods of sickness or increased physical activity.
We need to consume enough protein for these processes to occur.
However, if we eat more than we need, the excess protein will be broken down and used for energy.
Even though a relatively high protein intake is healthy and safe, eating massive amounts of protein is unnatural and may cause harm. Traditional populations got most of their calories from fat or carbs, not protein.
Exactly how much protein is harmful is unclear and likely varies between people.
One study in healthy, strength-training men showed that eating around 1.4 grams per pound of body weight every day for a year didnt have any adverse health effects .
Even eating 2 grams of protein per pound of body weight for 2 months did not appear to cause any side effects (