Is Whey Protein Powder for me?
Whey protein is recommended for just about everyone, especially athletes, dieters, and the elderly. Since athletes work out often, their protein levels become depleted, and high-quality whey protein can help promote muscle recovery. For dieters and those wishing to lose some extra fat, whey protein is very useful because protein balances blood sugar levelsone of the most effective ways to ward off binge eating. And a study published in June 2001 suggested that the Recommended Daily Allowance (RDA) for protein might not be adequate to meet the metabolic and physiological needs of older people.
Most people trying to change their body's lean muscle composition can benefit from adding protein to their diet. However, since protein is naturally found in many food items, deficiency is not always a problem. What is a problem, however, is that many protein-laden foods are associated with high levels of fat and cholesterol. Supplemental whey protein ensures that your protein needs can be met in a healthy way.
Numerous studies have shown that whey protein helps enhance the body's immune system by raising glutathione levels. Glutathione is a powerful anti-oxidant with the ability to help reduce the risk of infection by improving the body's immune response. There is also some evidence to suggest that whey protein potentially plays a role as an anti-carcinogen.*
How much should I take?
The amount of protein you'll want to take varies. With programs like Slim in 6® and Power 90®, Beachbody recommends that you get around 30% of your daily calories from protein, which should be taken throughout the day (remember that protein has 4 calories per gram).
Bodybuilders who are looking for monstrous gains (and burning an enormous number of calories) can consume upwards of 150 grams of protein per day. Extremely high doses of whey protein are not recommended, as this may cause your liver to be overloaded and your body will have trouble utilizing the protein. Studies show that you can get the same benefits with smaller, more consistent amounts, taken three to five times per day.
How do I prepare it?
Mixing Whey Protein Powder with water is the simplest and lowest-calorie way to go. You can also blend it into a fruit smoothie, sprinkle it over cereal or dessert, add it to flour for baking, or just mix it with nonfat or soy milk for a highly nutritious (and decadent!) snack.
STUDIES (More can be found at the NCBI site, PubMed)
- Micke P, Beeh KM, Buhl R. Effects of long-term supplementation with whey proteins on plasma glutathione levels of HIV-infected patients. Eur J Nutr. 2002 Feb;41(1):12-8.
- Campbell WW, Trappe TA, Wolfe RR, Evans WJ. The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-380.
- Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-364.
- Bounous G. Whey protein concentrate (WPC) and glutathione modulation in cancer treatment. Anticancer Res. 2000 Nov-Dec;20(6C):4785-9472.
- Hakkak R, Korourian S, Ronis MJ, Johnston JM, Badger TM. Dietary whey protein protects against azoxymethane-induced colon tumors in male rats. Cancer Epidemiol Biomarkers Prev. 2001 May;10(5):555-558.
- German study finds whey protein supplement boosts antioxidants. Treatmentupdate. 2001 May;13(1):2.
- Aoyama T, Fukui K, Nakamori T, Hashimoto Y, Yamamoto T, Takamatsu K, Sugano M. Effect of soy and milk whey protein isolates and their hydrolysates on weight reduction in genetically obese mice. Biosci Biotechnol Biochem. 2000 Dec;64(12):2594-2600.
- Bounous G, Molson J. Competition for glutathione precursors between the immune system and the skeletal muscle: pathogenesis of chronic fatigue syndrome. Med Hypotheses. 1999 Oct;53(4):347-9.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.