Whey protein is a highly digestible protein found in milk, bread, ice cream, baby formula and a number of other foods. Whey protein is commonly used as a dietary supplement with the intention of building muscle. It is also suggested to help prevent osteoporosis, diabetes and heart disease. The ability of whey proteins to help control blood sugar levels can be beneficial shortly after a workout.
Background
Small amounts of glycogen are typically stored in the muscles. Glycogen is a type of sugar that is the chief carbohydrate storage material. It is formed in the liver and stockpiled in the liver and muscles. The amount of glycogen in reserve in the muscles generally provides enough stamina for up to 90 minutes of exercise. After that point, your muscles might become depleted of glycogen, resulting in fatigue and poor performance
Effects
The body will naturally replace glycogen stores within four to six hours following a moderate workout. The rebuilding process can take up to 24 hours in the aftermath of vigorous exercise, explains the Joslin Diabetes Center. Waiting three hours post-workout to consume whey protein is approaching the amount of time it takes the body to return blood glucose levels to normal. It's best to consume whey protein about 30 minutes after a workout so the recovery process can begin in earnest.
Expert Insight
Research suggests that post-exercise supplementation with whey protein and carbohydrates clearly encourages skeletal muscle glycogen recovery by triggering key enzymes. An animal study found post-exercise whey protein hydrolysates supplementation when combined with carbs improved muscle glycogen levels in rats. Protein hydrolysate is a blend of amino acids that's created by splitting protein with acid, alkali or enzyme. The study was published in April 2010 in the journal "Amino Acids."
Precautions
Whey protein might lower blood sugar levels, increase the risk of bleeding and cause low blood pressure in some people. Consistently taking excessive amounts of whey protein can lead to bone loss or kidney problems. Long-term excessive intake of whey protein may cause kidney damage or bone loss. Women who are pregnant or breastfeeding should not use whey protein because its safety to the fetus or baby is uncertain.
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