Whey protein shakes can help you build muscle when your goal is to get bigger, and they can help you maintain your lean body mass when you're trying to lose weight. Both the amount and the frequency of whey consumption can affect your fitness goals. However, before adding whey protein to your nutritional plan, consult with a dietitian or your health-care practitioner for advice.
Background
Whey is one of the major proteins in cow’s milk. Isolated from the liquid left after cheese is made, whey is commercially available as a powder and as protein shakes. As with other animal sources of protein, whey offers the full complement of essential amino acids you need every day and is therefore considered complete or high quality. In addition, whey protein has a high proportion of branched-chain amino acids, which differ from other amino acids in that your muscles can absorb them directly without prior metabolism by your liver. This feature of whey protein, in combination with how often you drink whey protein shakes, can assist in both building and maintaining muscle mass.
Whey for Muscle Mass
Packing on muscle mass requires a rigorous strength-training program coupled with sufficient dietary protein. Whey protein shakes contribute the essential amino acids you need to build muscle, and how often you should consume them depends on the rest of your diet. For example, if you drink whey protein shakes in addition to your regular balanced diet, space them evenly between meals. This timing of your protein intake maintains a steady supply of amino acids to nourish your muscle tissue throughout the day and maximize gains. If whey supplies the bulk of your dietary protein, you may need to drink whey shakes more often. For instance, if your daily goal is to consume 180 g of protein, consume shakes containing 30 g of whey protein six times throughout the day, spaced as evenly as possible.
Whey for Weight Loss
Sufficient dietary protein is important when you restrict calories for weight loss so that your body does not cannibalize your muscle tissue for fuel. Whey protein shakes for this purpose may replace whole-food proteins in your diet, as they are high in quality and low in fat. As you would if you were consuming whey for muscle mass, you should drink whey protein shakes often enough to keep a steady influx of amino acids to your muscles throughout the day. Therefore, if you consume 120 g of whey protein each day, drink a 20-g protein shake every four hours or so.
Considerations
Your daily protein requirement depends on your weight and activity level. If you are sedentary, you require 0.8 g for each kg you weight, according to Bill Campbell of the Exercise and Performance Nutrition Laboratory at the University of South Florida. If you exercise regularly, your protein needs increase to 1.4 to 2 g per kg of body weight. Whey shakes can provide the quality protein you need for optimal fitness, and drinking them at even intervals supplies your muscles with a steady source of amino acids.
References
- University of Illinois McKinley Health Center; Creatine and Whey Protein Supplements; December 2008
- “Journal of the International Society of Sports Nutrition”; International Society of Sports Nutrition Position Stand: Protein and Exercise; Bill Campbell, et al.; September 2007
- “Journal of the International Society of Sports Nutrition”; International Society of Sports Nutrition Position Stand: Nutrient Timing; Chad Kerksick, et al.; October 2008
- Beginner Triathlete; The Athlete’s Kitchen; Building Muscles; Nancy Clark
Member Comments