WHEY PROTEIN FOR WEIGHT LOSS AND DIABETES MANAGEMENT
Posted on March 23 2017
Whey protein is one of the most bioavailable proteins in the world, meaning your body can absorb and use whey protein easier than it can many other proteins. Whey is separated from either casein in milk or from curds during the cheese making process, resulting in a concentrated protein source that’s been shown to boost metabolism, aid weight loss, and most recently help manage diabetes.
“Wheying” in on Weight Loss
According to the University of Illinois (USA) - Whey Protein helps maintain lean muscle while encouraging weight loss. A 2008 study published in Nutrition and Metabolism confirmed these benefits!!
Obese subjects took a whey supplement 20 minutes before breakfast and dinner while simultaneously slashing their daily calorie intake by 500 calories. The control group ate 500 fewer calories each day as well, but did not supplement with whey. At the end of 12 weeks, those who took the whey lost more body fat (an average of 6.1% fat loss) and kept more muscle than those in the control group.
Researchers put a fat loss of 5% or greater as a marker for reduced risk of obesity-related diseases, such as type II diabetes.
Eating whey protein also appears to help enhance metabolism. A 2010 study published in Medicine & Science in Sports & Exercise showed that men and women accomplished in resistance training burned more calories after exercise when they took a whey protein supplement 20 minutes before working out!!
Researchers believe that this metabolic benefit may also extend to greater fat burning. And according to the American Council on Exercise, ingesting 15 - 18 grams of Whey before exercise may help boost protein synthesis, which is the body’s ability to use protein, and in turn help to build and preserve muscle.
Whey for Diabetes Management
A brand new study presented at the annual meeting of the Endocrine Society points to the benefits of eating whey protein for breakfast and on an empty stomach. Test results showed that the group who drank whey protein shakes for breakfast were less hungry, had reduced glucose spikes, and a decrease in hemoglobin A1c compared with the other groups. The whey protein diet significantly suppresses the hunger hormone ghrelin!!
What Whey to Watch For
Nutritionists recommend 20-25 grams of whey a day, while athletes in training could benefit from a higher concentration of 40-55 grams.