The One Supplement All Dieting Athletes Need
If your planning on going on a diet, there are some things of things that you have identified to make your weight loss successful: diet, exercise, and supplementation protocol. Everyone knows that cutting back on calories and upper your cardio is necessary, but the newest research suggests that upping your protein intake with some whey protein may your diet program easier to follow.
Whey Protein Helps Retain Muscle
For example, a previous study examined 40 obese subjects (19 men, 21 women) between the ages of 35 and 65. The subjects were placed on a diet and consumed 750 fewer calories than their metabolism required. They supplemented their diet with either 54 grams of a whey protein supplement (27 grams twice daily), 52 grams of a soy protein (26 grams twice daily), or 50 grams of a carbohydrate supplement (25 grams of maltodextrin twice daily) for 14 days. The protein supplementation resulted in a total protein intake of 1.3 grams of protein per kilogram of bodyweight in the protein groups and 0.7 grams of protein per kilogram of bodyweight in the control group. At the end of the study, while the control group had less of a decrease in lean body mass than the whey protein group (0.7% versus 1.2%), the rate of muscle protein synthesis was significantly higher in the whey protein group compared to either the soy protein or control groups. This indicates a greater long-term benefit to muscle mass preservation with whey protein supplementation during calorie-restricted diets compared to either soy protein or carbohydrate supplementation. The researchers concluded that whey protein supplementation attenuated the decline in rates of muscle protein synthesis after weight loss, which may be of importance in the preservation of lean mass during longer-term weight loss interventions. The study reinforces the need for use of a whey protein supplement during caloric restriction to preserve muscle while losing fat.
High Protein Reduces Appetite Better than Fats or Carbs
Dietary protein is considered the most satiating macronutrient, researchers wanted to examine how protein compared to fats and carbohydrates on ratings of appetite. Participants received a breakfast consisting of low and high protein drinks (protein: 9%, 24%, or 40% of energy from protein combined with carbohydrates and fats. Appetite ratings and blood samples were collected and assessed at baseline and every 30 and 60 min, respectively, until a lunch test meal, which participants consumed ad libitum, was served 3.5 h after breakfast. At the end of the study, consumption was 12% lower after intake of the high-protein (40%) than after intake of the low-protein (9%) drink. Most appetite ratings tended to be suppressed (13%) with increasing protein content of the preloads. Researchers found that protein had a more pronounced effect on suppressing appetite than did carbohydrates and fat. Modulating the nutritional profile of a meal by replacing fat with protein can influence appetite in healthy adults.
It seems that consumption of a whey protein shake or other high protein meal is the most effective meal choice for reducing appetite throughout the day. Who would of thought that something as simple consumption as a whey protein shake could reduce appetite.
Anestis Dougkas, Elin Östman. Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults. J. Nutr. jn217224; first published online January 20, 2016.
Hector AJ, et al. Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. J Nutr. Doi: