Shake it off, Shake it off.Shake off the weight. Use Whey Protein Shakes along with a healthier lifestyle to help shed weight. Studies show Whey:
- May help stimulate an appetite-suppressing, satiety effect to reduce overeating.
- More effective than red meat in reducing weight gain and increasing insulin sensitivity.
- Rich source of BCAAs, including leucine, and bioactive components to help increase fat loss and promote lean muscle tissue as part of a diet and exercise program.
- May improve muscle protein synthesis in individuals of all ages.
- Exhibits a greater satiety effect compared to soy protein isolate and egg protein.
*Reported from WheyofLife.org
Weight Management Dieting often produces short-term weight loss, but maintaining the loss is difficult. High protein diets can result in greater weight and fat loss while preserving lean muscle mass. Clinical studies of increased dietary protein during calorie restriction resulted in not only significantly more weight loss, but also the loss being proportionately more from fat rather than muscle tissue.
Increased dietary protein following weight reduction resulted in a significantly lower percent of weight regained over a 6 month period (20% regained versus 60% for those subjects consuming normal protein levels). The lower percent body fat was sustained in those subjects consuming a higher protein diet. There are several mechanisms to explain the benefits of a high protein intake for body weight management.
• Thermic effect of food (energy used to metabolize food consumed). The body’s resting energy expenditure is greater with a higher protein intake. This is mainly due to muscle protein synthesis after each meal.
• Satiety (improved appetite control). Protein controls how much we eat during the day. In comparison with a normal protein diet, a high protein diet helps delay cravings and results in fewer calories being consumed at subsequent meals. Subjects consuming a high protein diet reported feeling less hungry than those eating normal protein levels (4 hours after a meal). This is supported by hormonal and brain activity evidence showing an increase in satiety. ---Whey Protein Institute
Where does Whey come from?
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
Whey protein composition
Whey protein is a mixture of the following:
- Bovine serum albumin
Whey protein typesThere are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
- Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 25% protein and higher end up to 89%
- Whey protein isolate - WPIs are further processed to remove all the fat and lactose. WPI is the purest form usually at least 90 - 95%% protein. It is a good protein source for individuals with lactose intolerance as it contains little or no lactose. WPIs are also very low in fat. The cost of a WPI will be slightly higher than WPC due to the purity and higher protein content of the product. Nutriage whey is isolate form.
- Whey protein hydrolysate - WPH is considered to be the most "predigested" form of whey protein as it has already undergone partial hydrolysis. WPH doesn't require as much digestion as the other two forms of whey protein and contains 80-90% protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential. ---medical news today
Whey protein can be added to your favorite foods and recipes for an extra protein boost.
Try these tips for adding whey protein powder:
- Add as an ingredient in baked goods (pancakes, waffles, etc.)
- Include in dips and hummus
- Stir into hot cereal or creamy soups and sauces
- Add to favorite comfort food recipes including mashed potatoes, pasta sauces and macaroni and cheese
- Mix into fruit and vegetable juices
- Add to milk or chocolate milk
- Stir into water, coffee or tea
- Add to retail bakery mixes including cake, quick breads and brownies
- Stir into hot, not boiling, foods immediately after cooking