Posted on 4th Dec 2011 @ 11:11 PM

In recent years we have started to understand the countless benefits of whey protein for overall health and wellness, but many people in the fitness world have been singing it’s praises for a long time… and for good reason. If you are someone who enjoys lifting weights, playing sports or working out, you may be interested to know how incorporating a high quality whey protein supplement into your diet can help you achieve your fitness goals.

Including Whey Protein in Your Fitness Routine

Multiple studies have shown that supplementing your diet with a high quality whey protein can help provide muscles with the building blocks it needs to repair and speed up muscle recovery time. A statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health. You can use this handy tool below to help calculate your protein needs:

When calculating your protein needs it’s important that you take into consideration your activity level. Two people that weigh the same, one with a somewhat active lifestyle and one with an extremely active lifestyle will have different protein requirements. The more active you are the more protein your muscles require to repair themselves, so consider your level of fitness training when calculating your protein needs.

Protein – First Thing in the Morning

Multiple studies have shown that consuming a breakfast that is high in protein as opposed to high in sugar and/or carbohydrate will help you feel fuller and more satiated. Typically foods that are high in carbohydrates will spike your blood sugar and leave you feeling hungry again in a short amount of time, thus sending you on a roller coaster of cravings. A University of Missouri researcher has found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day. In addition, using functional magnetic resonance imaging (fMRI) the researchers found that eating a protein-rich breakfast reduces the brain signals controlling food motivation and reward-driven eating behavior.

Whey is an excellent source of protein for breakfast, and for many of us taking the time to cook other protein sources really isn’t an option, not to mention whey has the highest biological value (BV) of any protein you can put in your mouth. It’s fast, and very convenient. You should consume breakfast within 30 minutes of waking to jumpstart your metabolism – any later and you risk sending your body into starvation mode, and thus, your metabolism slows.

Whey Protein and Exercise

Depending on what time you prefer to workout, studies have shown that consuming 20-30g of whey protein 30 minutes prior to exercising and/or 30 minutes after exercising is most beneficial. Because whey is a fast-uptake protein, it is easily digested and key nutrients and amino acids will be circulating in your bloodstream waiting to be utilized by the body in a short amount of time. A study done at Michigan State University found that participants who consumed whey protein prior to working out increased their body’s ability to burn fat for up to 24 hours after resistance training, making whey protein and weight loss a natural pairing. 

How to Take Whey Protein

Whey protein can be mixed with almost any beverage of your choice; milk, water, almond milk, coconut milk and some juices that are low in citric acid (i.e., apple, pear or grape). You want to avoid mixing with any juice that is high in citric acid or any hot liquids, as this could potentially damage the proteins.  You also might want to consider using a Blender Bottle when mixing your whey.  It comes with a stainless steel 'wisk like' ball inside that moves freely when shaking and really does a superior job of mixing. 

Give your Protein an Extra Boost!

Take your whey protein to the next level by adding other beneficial nutrients. Easy additions that can make a big difference in your health and energy levels are; probiotics, MCT’s, glutamine and colostrum.

Probiotics – live bacteria that are beneficial or ‘friendly’ to our gut. They encourage good bacteria growth and restore the microflora in our gut.  They are now available in many powered forms and can easily be added to any whey protein shake. (Warning: yogurt and fermented dairy products may damage the fragile whey proteins due to high acid content.)

MCT’s – stand for medium chain triglycerides (90% of what we consume are long-chain triglycerides) and are unique in that they are absorbed directly by the digestive system and transported to the liver, where they are used as a fuel source. This unique quality makes MCT’s a potentially valuable health supplement for athletes, people with digestive issues, and people training to improve their body composition. Coconut oil and coconut water are both rich sources of MCT’s.

Glutamine – an amino acid found in the body, however, is quickly used and depleted during exercise and strenuous physical activity. It is also a key amino acid for the maintenance and repair of the digestive system, a problem are for many serious athletes. Our GlutImmune is a covalently bonded glutamine which has been shown to deliver 10 times more glutamine to the bloodstream than L-glutamine.

Colostrum – it’s the first milk produced by mammals late in pregnancy and was the first known immune system enhancer before we had antibiotics. Athletes often find themselves with compromised immune systems due to the added stress on the body, and our Bioactive Colostrum can accelerate healing of all body tissues, help with weight management, increase lean muscle mass and support a healthy immune system.

Choosing a High Quality Whey Protein

You want to make sure that you are consuming the highest quality whey protein you can get your hands on. You really do get what you pay for when is comes to whey, and sometimes buying the less expensive isolates with more grams of protein/ serving doesn't matter, because the proteins are ‘dead’ from extensive processing. Also, seek to find out where the manufacturer is sourcing their milk and how those cows are being fed.  You want to read the ingredient label -  does the whey protein contain a list of ingredients a mile long including additives and artificial sweeteners? These are all things to consider when choosing a whey protein.

Our Proserum® grass fed whey protein concentrate found in our line of Vital Whey, ImmunoPro and RenewPro has all the advantages of organic natural grass pasture-fed cows.  They are never fed grain and are disease-free, pesticide-free, chemical-free, hormone treatment-free and GMO-free. Our products are also minimally processed to maintain the highest quality, biologically active whey proteins with no preservatives or artificial sweeteners.

Resources:

PubMed:  Position of the ADA, DOC, and the ACSM - Nutrition and Athletic Performance 

Pub Med: Timing protein intake increases energy expenditure 24 h after resistance training 

Effect of protein ingestion on energy expenditure and substrate utilization after exercise in middle-aged women 

Medicine and Science in Sports and Exercise: Timing Protein Intake Increases Energy Expenditure 24 h after Resistance Training 

Science Daily: Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, Researcher Finds

MedicineNet: Probiotics

CoconutResearchCenter: MCT’s

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