Exercise can aid in cholesterol and weight management. Using certain sports nutrition supplements may enhance these effects. Whey protein powder is a relatively inexpensive supplement found in sports nutrition shops and many grocery stores. Consuming the supplement prior to or after your morning workouts can be beneficial. Consult a doctor before using supplements.
Whey Protein
Whey protein powder is a natural food supplement derived from dairy products. Whey protein is present in milk, but the products are slightly different, as milk contains another type of protein called casein and has more carbohydrates than whey. Whey protein powder is rich in protein, with minimal carbohydrates and fat. A typical serving provides 23 g of protein, with 2 g of fat and 1 g of carbohydrates.
Whey Before Morning Workouts
If you work out in the morning, prior to work, school, or other commitments, you may not have time to cook a meal. Taking whey before your workout can be beneficial in this case, as preparing and drinking a whey shake does not take long. In addition, taking whey prior to your workout may aid in body composition. Consuming whey protein before exercising can increase the amount of calories your body burns after your workout, according to a study from the May 2010 edition of "Medicine and Science in Sports and Exercise." This can help you lose weight and manage body fat.
Whey After Morning Exercise
You can also benefit from whey protein use following a workout. Exercise breaks down your muscle tissue, so consuming protein after a workout may enhance recovery. Whey protein can be particularly beneficial because it is absorbed quickly by your body. A study from the December 2007 issue of "Applied Physiology, Nutrition and Metabolism" suggests that as little as 10 g of whey protein after workouts can stimulate muscle protein synthesis, which drives muscle recovery and growth.
Alternatives
If you are uncomfortable taking whey supplements or do not have access to whey protein, you can use whole food as substitutes. Consuming an egg white omelet or some lean meat prior to exercise can take the place of your preworkout whey, while milk can aid in recovery when taken after your morning workout. In fact, research from the May 2009 issue of "Journal of the International Society of Sports Nutrition" suggests that a breakfast staple, cereal and nonfat milk, can produce muscle recovery on par with what you'd experience with a commercial sports beverage.
References
- MayoClinic.com; Aerobic Exercise: Top 10 Reasons to Get Physical; February 2011
- Whey Protein Institute: Whey Protein FAQ
- LIVESTRONG.com MyPlate: Calories in Whey Protein Powder (Body Fortress)
- "Medicine and Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training; K.J. Hackney, A.J. Bruenger, J.T. Lemmer; May 2010
- "Applied Physiology, Nutrition and Metabolism"; Minimal Whey Protein with Carbohydrate Stimulates Muscle Protein Synthesis Following Resistance Exercise in Trained Young Men; J.E. Tang et al.; December 2007
- "Journal of the International Society of Sports Nutrition"; Cereal and Nonfat Milk Support Muscle Recovery Following Exercise; L. Kammer et al.; May 2009
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