Whey Protein Powder Shakes Linked to Greater Weight Loss and Leaner Body Mass

Whey protein powder is a complete protein source which includes all the essential amino acids. The amino acids are important as they increase immune function, repair and heal muscle systems, increase fat burning effects of adipose tissue while exercising, maintain healthy blood sugar levels, and suppress appetite. With all these benefits everyone might want to consider incorporating a whey protein shake into their daily diet.

In order to acquire the benefits of whey protein powder drinks one also needs to incorporate a focused weight lifting program into their weekly routines.

It seems that there is evidence that resistance training done three days a week and drinking a protein whey shake prior to the exercise session enhances weight loss by reducing body fat mass and increasing lean body mass. (Volpe, 2009).

The type of protein ingestion matters. There are several forms of proteins one might consume in a given day. A whey protein shake, an egg white protein powder shake, a rice bran powder shake or one might eat eggs, meats, or fish. Whey protein powder mixes are unique in that they are a complete protein and are absorbed by the body quickly. Other forms of proteins take much longer to release their potential benefits. Some are also very high in saturated fats.

A study investigating whey protein and red meat protein consumption on weight loss by scientists in Australia's University of Adelaide concluded that whey protein improves blood sugar levels thereby reducing insulin amounts in the blood system which in turn reduces fat storage. (Brink, 2006).

By leveling ones blood sugar levels the body is more able to burn fat tissue. "These findings support conclusions that a high protein diet reduces energy intake and adiposity, and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity." (Belobrajdic DP, McIntosh GH, Owens JA, 2004).

In conclusion drinking a whey protein shake prior to resistance training may help one lose weight and gain leaner muscle mass.

References:

Volpe SL. What is Whey?ACSM's Health and Fitness Journal. Sept/Oct 2009-vol 13-Issue 5-pp30-31.

Candow DG, Burke NC, Smith-Palmer T, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr
Exerc Metab. 2006;16(3):233-44.

Cribb PJ, Williams AD, Carey MF, Hayes A. The Effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab. 2006;16(5):494-509.

Belobrajdic DP, McIntosh GH, Owens JA, A high whey protein diet reduces body weight gain and alters insulin sensitivity relative to red meat in wistar rats. J Nutr. 2004 Jun;134(6):1454-8.

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