Whey protein is a highly effective protein source for improving body composition. Supplementing a smart diet with whey may help improve muscle mass, suppress hunger, and burn body fat.
Nutrition scientists present whey supplementation as a treatment for diabetes and obesity, but anybody wanting to improve body composition can benefit from the information provided. Here are the key take away points from a recent review for helping you get lean NOW:
1) Eating more protein in general can help you lose fat because of the thermogenic effect, which is the energy cost of digesting and metabolizing food. Protein causes the body to burn significantly more calories to metabolize than fat or carbs.
2) Of the protein powders, whey protein is superior to all other forms, such as casein or soy, elevating the thermic effect the most. This is likely because whey contains more of the amino acid leucine that allows whey to enhance protein synthesis two times more than casein.
3) Supplementing with whey protein after working out can improve insulin sensitivity, which will support body composition. Milk proteins like whey increase insulin secretion, but lead to lower blood glucose. The result is better insulin sensitivity and greater protein synthesis. For example, a 12-week study of overweight adults with pre-diabetes showed that taking 54 g/whey protein/day led to reduced fasting insulin by 11 percent and improved insulin sensitivity by 10 percent.
4) Whey protein can suppress appetite better than casein, soy, or egg albumin protein. The greater leucine concentration of whey protein not only activates muscle building pathways, but those same pathways signal the brain to release transmitters that blunt hunger and maintain satiety longer term. The insulin secretion related to whey may also suppress appetite, but only if whey is taken in the absence of carbs, or with carbs that produce a very low-glycemic response.
5) Finally, whey protein, with its superior amino acid profile and high leucine content will minimize protein degradation and maximally stimulate muscle building. Studies show as much as 26 percent greater muscle development due to whey supplementation in conjunction with weight training than soy, casein, or carbohydrates.
If your goal is fat loss and improved metabolic health, use whey protein once a day after your workout to enhance muscle building, speed recovery, suppress hunger, and burn more energy.