Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training 16 , 17 , 18 , However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth.
When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better 21 , When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar 23 , 24 , 25 , 26 , Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect. Protein can boost energy expenditure by 80— calories per day , and make people automatically eat up to fewer calories per day 30 , 31 , 32 , Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds 3. Protein has been shown to aid weight loss by boosting metabolism and reducing appetite. Whey protein can help increase fat loss while preserving lean muscle mass. Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.
This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression 39 , 40 , 41 , It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits.
Whey is high in essential amino acids and other healthy nutrients. A commonly recommended dosage is 1—2 scoops around 25—50 grams per day, usually after workouts. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary. Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys 56 , 57 , 58 , However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping.
Some people are also allergic to whey. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead. But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems. Depending on the type of shakes you are consuming and their ingredients, you might experience some short term digestive side effects including cramping, bloating and excessive gas.
It's also important to note that in the long-run, there are risk factors of eating an extremely high protein diet. Studies have found that even normally healthy individuals who consume too much protein may suffer from side effects including decreased liver function and higher risk of coronary heart disease. Up to 3. The more important problem with drinking more than three shakes to get enough protein each day is it means you're likely neglecting whole foods that could be used instead.
The benefit of consuming protein from whole food sources is that they tend to have a more diverse array of micronutrients like vitamins and minerals, which are important for a healthy body no matter what your fitness goals may be.
Variety is a critical component of meeting nutrient needs including protein and beyond. Medical research also indicates that a more diverse diet tends to promote weight loss. This is especially true if you are eating a high-protein diet composed of nutrient-dense whole foods. Finally, whole foods tend to be more satiating than protein shakes. Imagine eating a post-workout meal with 20 grams of protein, versus drinking a protein shake with 20 grams of protein.
Odds are you'll get hungrier more quickly after drinking the shake, compared to eating food. Understanding the reasons behind not drinking too many shakes a day is important, but it still may leave you with questions about the best way to incorporate protein shakes into your diet.
There are two tried-and-true scenarios from the world of fitness that should help you come up with a way to consume protein shakes so that you don't overdo it. Whether it's in the morning while you are getting ready for work or after a mid-day workout when you still have responsibilities to finish, it's not always easy to find time to sit down and prepare an entire meal for yourself — not to mention those who cook for others.
These are the perfect instances when a protein shake can help you maintain your daily protein intake. Dropping a scoop or two of powder into a bottle is much easier than prepping a meal — plus, it gives you a way to meet your exact protein targets without having to worry about weighing every single thing in your meal.
You've probably been in the situation before: lunch was only an hour ago, you've got a full slate of work on your schedule for the rest of the afternoon, but your stomach is still growling. Whether you're looking to lose weight or build muscle mass, managing your food intake is important.
Having a protein shake to help tide you over until your next meal is a great way to control calories while still helping satiate your hunger. The essential amino acids in whey protein, such as leucine, can help keep lean muscle but does so while still promoting fat reduction. Glutathione, which is a key antioxidant, is increased with whey protein supplementation.
This antioxidant is essential in keeping your immune system healthy. Because of this, whey protein promotes a healthy immune system. Whey protein is not a drug , but rather a dietary supplement. Unless your doctor has instructed you to take protein supplements, you do not have to take them. Whether or not protein supplements are safe to take depends on a number of factors.
Learn more about the safety of supplements here. No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article. Get more out of your workouts and your supplementation program by going PRO. Sign up for an Exercise. Get the Basics Manufacturers of most whey protein supplements recommend that women take one scoop, equal to about 20 to 25 grams of protein, once or twice a day.
Whey protein is not a drug, but rather a dietary supplement. Table of Contents. Get More Out of Your Exercises. Go PRO!
0コメント