Check out any gym shop or fitness store and you'll see that many athletes turn to whey protein supplements to boost daily protein intake to achieve a better physique. Whey, one of the two protein sources found in cow's milk, contains individual proteins that can be isolated and consumed in a powder or beverage form. While consuming whey protein may have benefits for exercisers looking to lose weight, eating too much protein can also lead to serious health risks.
Protein and Weight Loss
Protein has a more gradual effect on your blood sugar level than carbohydrates, so you'll feel full for longer after you eat. In addition, your body consumes more energy in the process of digesting protein than carbohydrates or fat. The amino acids in protein are the building blocks of muscle tissue, and the more muscle you have, the higher your metabolism and the more calories you burn throughout the day, even while you sleep.
Benefits of Whey Protein
According to experts at the McKinley Health Center a the University of Illinois, your body digests whey protein more efficiently than any other type of protein. The amino acids found in whey protein, some of which the body does not naturally produce, can help build new muscle tissue, and its high concentration of leucine helps preserve existing muscle tissue while promoting fat loss. The antioxidants naturally found in whey protein may assist in immune system function. In addition to the biological benefits, whey protein supplements are a quick and convenient way to add protein to the diet, especially for vegetarians.
Dangers of Protein Supplementation
Your body has no way to expel excess protein, so any you eat past your body's needs gets stored as fat. Most healthy adults get all the protein they need through diet alone. Adding whey protein to your diet to help with weight loss may actually impede your progress. Your body uses water and depletes urinary calcium in the process of protein digestion, and consuming too much protein, especially in the form of supplements like whey, can lead to dehydration and increased risk of osteoporosis.
Protein Intake Recommendations
Most adults need 0.8 g of protein per kg of body weight per day, more for competitive athletes or bodybuilders. For weight management purposes, the McKinley Health Center suggests 20 to 25 g of whey protein daily to experience the benefits. Should you choose to include whey protein in your diet, look for brands that contain whey protein isolate (WPI) or whey protein concentrate (WPC) to ensure you're getting a high concentration of protein per serving.
Member Comments