On the heels of my last two blogs on supplements https://valeriegoldstein.wordpress.com/2017/01/09/supplement-safety-part-1-of-2/ and https://valeriegoldstein.wordpress.com/2017/01/23/supplement-safety-part-2-of-2/, I thought it might be appropriate for this week’s banter to include a dose of whey.
The “whey-in”on whey as a protein supplement is that has proved itself to be safe and effective for enhancing muscle mass and strength. Whey has also been shown to help slow gastric emptying, positively effect the hypothalmus via the gut-brain axis, reduce inflammation, lower LDL cholesterol and blood pressure, promote fat burning and weight loss, http://www.lifeextension.com/magazine/2006/3/report_whey/page-01.
Whey contains two amino acids that likely contribute to its well rounded health and weight loss portfolio: leucine, a growth promoting amino acid, and cysteine which helps boost the cellular antioxidant, glutathione.
Just think, whey as a dietary supplement may have benefits for all of us. It is important for athletes and those who are interested in fitness, the elderly and an aging population (we are all aging daily), those with gut issues (as it is easy to digest), heart disease, type 2 diabetes, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620107/, and blood sugar control. There is also reason to believe that dieters can benefit too.
In a recently published study, “Whey protein consumption after resistance exercise reduces energy intake at a post-exercise meal” published in the European Journal of Nutrition (2016), pages 1-8, authored by Monteyne, A. et al., 15 volunteers participated in resistance exercise and then drank either 25 g of whey protein or 25 g of dextrose/carbohydrate. They were then allowed to consume an ad libitum (eating without restriction) meal. Volunteers drinking the protein drink consumed an average
of 430 calories less on an diet.
This is a small study, https://www.ncbi.nlm.nih.gov/pubmed/24724774, but a meta analysis was done comparing similar variables (protein, carbs and resistance training) in over 600 individuals and the results support the study results from Monteyne, A. et al. There were significant improvements in body composition when whey protein and resistance exercise were used together.
It may be worth a try, try resistance exercise and a post workout whey protein isolate drink and you might just eat less and cut calories without feeling deprived.
- Whey protein isolate (>90% protein has less than 0.1 gram of lactose per tablespoon) is the best option over concentrate (70-80% protein and lactose) or hydrolysate, which can cause 30-40% greater insulin spikes for those who have concerns with insulin resistance.
How much whey should you take? Generally consuming between 25-50 grams. You can
use the information below to calculate a more accurate dose/bodyweight.
- .68-1g/lb for athletes or highly active person attempting to lose body fat while preserving lean muscle mass.
- .45-.68g/lb for athletes or highly active person who is not attempting to lose body fat or for anyone trying to lose body fat but wants to preserve lean muscle mass.
- .4g/lb for those who are inactive.
Higher doses of whey can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite and tiredness. And if there are unlisted allergens like MSG there may be additional types of side effects like migraines or headaches.
Try this E-Z whey protein recipe:
1 cup unsweetened coconut or almond milk
1/2 avocado
1 scoop whey powder
* you can also add a scoop of high antioxidant greens, http://www.greensplus.com/advanced-multi-vanilla-chai/.
Whey is in! It is a healthy nutrition supplement that has many health applications and just as importantly helps promote weight loss and preserve muscle.
