Whey protein shakes offer supplementation for your workouts and can help with weight loss. Whey protein is made from milk, but contains almost no lactose or fat, and provides an extremely high-quality protein that the body digests readily. The best way to enjoy a protein shake is to mix your own using 100 percent whey protein powder so you can control the ingredients and calories.
Muscle Growth
The National Dairy Council, in a review of multiple studies, affirms that drinking a whey protein shakes containing approximately 30g of protein within 90 minutes of a strength workout enhances the ability of the muscles to synthesize and grow. Whey protein is easily digested and becomes available for muscles to use within 20 minutes of consumption. A whey protein shake contains all the amino acids that the body cannot produce on its own, but needs for development of muscle strength and size.
Refueling
When combined in a shake that comprises about 50 percent of its calories from carbohydrates, a 10 g to 20g serving of whey protein consumed after a long bike ride or run helps to restore energy stores. Whey protein powder contains a high number of branched chain amino acids (BCAA). According to the Whey Protein Institute, low BCAA levels can cause fatigue and poor athletic performance. Replacing them within an hour of a competition or endurance event improves future performance.
Weight Management
Whey protein shakes help with weight loss by encouraging the maintenance of lean muscle mass and improving your feelings of satiation. Whey protein supports lean muscle which burns more calories at rest than does fat. Protein is more satisfying than fat or carbohydrates, so you become hungry less often and experience fewer cravings, according to LifeExtension. Make sure the protein shake you choose has minimal added fillers and sugars so that you do not take in too many calories.
Breakfast Replacement
Eating breakfast is a predictor of weight management success. Participants in the National Weight Control Registry, a research group of more than 5,000 people who have maintained significant weight loss for over five years, report that eating breakfast is one of the keys to their success. A whey protein shake makes a healthy, on-the-go, breakfast option--especially on those days where you are not especially hungry first thing in the morning or do not have time to spare to put together a whole food meal.
References
- International Journal of Sports Nutrition and Exercise Metabolism: The Effect of Whey Protein Supplementation
- National Dairy Council: Whey Protein Health Education Kit
- The Whey Protein Institute: Benefits of Whey Proteins
- LifeExtension: How Whey Promotes Weight Loss
- National Weight Control Registry: NWCR Facts
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