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How Often Should You Drink Whey Protein Per Week?

Sep 2, 2011 | By Caroline Thompson
How Often Should You Drink Whey Protein Per Week?
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Whey protein is a by-product of the cheese making process. The liquid whey that is separated from curd and cheese is filtered and dried to create whey powder. Whey protein powder is used for a variety of reasons including muscle building, fat loss as a dietary supplement in the prevention of certain diseases. How much whey protein you drink per week depends upon your intended use and goals.

Weight Loss

Whey protein keeps your blood sugar from spiking and works as an appetite suppressant. If you are using whey protein as a dietary supplement to help you lose weight, you will need to drink whey protein daily. Whey protein shakes with 25 grams of protein should be drunk twice daily for 12 weeks, recommends the MayoClinic.com. This works out to 14 glasses of whey protein total over a seven-day period. Mix the whey protein powder with nonfat or low fat milk. Each shake will average 240 calories.

Muscle Growth

Bodybuilding and strength training causes a nitrogen imbalance in your body, requiring a higher level of protein intake for muscle growth and recovery. For nitrogen balance, 1.2 to 2.2 grams of protein per 2.2 pounds of bodyweight is needed, according to a review published in the June 2006 issue of the “Journal of the International Society of Sports Nutrition.” The review found that drinking whey protein directly before or after exercise enhanced muscle growth and help to stimulate muscle hypertrophy. For muscle growth, you need to drink a whey protein shake before or after exercise each day you workout. For example, if you workout five days per week, then five whey protein drinks would increase your muscle mass. Whey protein is also a fast digesting protein, which gives your body a rapid source of amino acids to help build muscle. Whey protein also enhances anabolism during the day when drank between meals. For maximum muscle growth and to reduce muscle wasting, two whey protein drinks can be drunk on every training day.

Healthy Aging

Amino acid metabolism in the elderly slows causing age-related muscle loss. Supplementing your diet can reduce this muscle wasting and improve overall amino acid metabolism. Fast digesting whey protein reduces muscle loss in the elderly better than casein protein, a slow digesting protein, according to a study published in the October 2008 issue of “Nutrition Research.” The study found that 15 grams of whey protein improved muscle maintenance in the elderly while reducing muscle loss. Supplementing your diet with protein drinks containing 15 grams of protein daily will help build and maintain skeletal muscle improving quality of life.

Diabetes Supplement

Whey protein used as a supplement for patients with type 2 diabetes help improve insulin response and reduce blood glucose response, according to a study published in the July 2005 issue of the “American Journal of Clinical Nutrition.” The study evaluated 14 people with type 2 diabetes after feeding them a high glycemic, or GI, breakfast and lunch adding a whey protein supplement on alternate days. The study found that blood sugar levels were more constant and insulin response was higher when whey protein was included with the meal. Adding two whey protein drinks per day seven days a week, or 14 whey protein drinks, can help patients with type 2 diabetes manage blood sugar levels and insulin response especially when eating a high GI diet.

References

Article reviewed by Jenna Marie Last updated on: Sep 2, 2011

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