There are certain times to take whey protein that are better than others. How much you take is usually based on your weight, but can also depend on your own personal goals.
The type of whey protein you take can also affect how much you need per shake or per serving.
According to a new study, WebMD reports that whey protein supplements may offer better weight loss results than soy protein.
The USDA randomly assigned a group of people three different diet regimens to see which one was most effective. One group drank whey protein, one group drank soy protein, and one a carbohydrate drink.
Researchers believe whey protein helps to curb the appetite. By using a whey protein that is low in calories and fat, participants were able to see changes in weight and eating.
Participants who drank the whey protein also cut their carbohydrate intake by the end of the study. Those who drank whey protein lost the most weight.
To get the most out of your whey protein supplementation, be sure to exercise regularly. Sign up for an Exercise.com PRO plan today for access to certified personal trainers, workout logs, goal trackers, and more.
What Types of Whey Proteins Are out There?
Whey protein isolate is the purest form of whey protein. Because of this, it excludes fats, lactose, and carbohydrates, making it an excellent choice for weight loss and muscle building.
Whey protein concentrate is cheaper than whey protein isolate. This is because the concentrate is not as pure as isolate and has more calories. It also has some fat and additional carbohydrates as well.
The final type of whey protein is a protein blend. It’s a combination of both the protein isolate and the protein concentrate. The blend is priced reasonably and has a high amount of amino acids.
The blend does not contain as high a content of fat or carbohydrate as the protein concentrate. When finding a protein blend supplement, look for products that have the same amount of concentrate and isolate.
Those that do not have equal amounts of both tend to have more fat and carbohydrates, which are less effective in weight loss.
How Much of Each Type of Whey Should I Use in Each Shake?
How much whey you should take of each type usually depends on how active you are and how much you weigh.
Those who are looking to take protein isolate and who are moderately active can benefit from taking 20 to 25 grams of protein isolate per day. That means about 4-5 servings or shakes per day at 5 grams per shake.
Those who are athletes and who are taking isolate can benefit from taking 40 to 50 grams of isolate per day. This would be 4-5 shakes per day at 10 grams per shake.
For protein concentrate, you should take 1 to 1.5 grams of protein per pound of body weight. So for someone who weighs 150, they should take 150 grams to 225 grams of protein and divide it into 4-5 shakes per day.
With 4 shakes a day, the amount per serving should be around 37.5 to 56.25 grams per day. For those dividing the amount among 5 shakes the amount should range between 30 to 45 grams per shake.
The amount of whey protein blend that should be taken per serving is similar to that of protein isolate. 20 to 25 grams a day for those who are moderately active and 40 to 50 grams per day for those who are very active are the recommended amounts.
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Is Whey Protein Good for You?
Whey protein is a derivative of milk and is packed full of amino acids. If used in the right quantities it can be very beneficial for your body.
Many people who use whey protein are those who are athletes, although it can be great for those who are trying to lose weight.
Research has shown that whey protein can reduce the amount of body fat. Whey protein is believed to increase metabolism, thus aiding in the reduction of body fat.
Whey protein can also aid in the building of muscles. Athletes use whey protein to both increase their strength and also their muscle mass.
Another added benefit of whey protein is its ability to curb the appetite. Many studies have been performed and those who show success with whey protein report a reduction in their appetite.
Some studies, such as the one done by the USDA, have even shown participants crave fewer carbohydrates after use of whey protein. Whey protein has proven to be beneficial with moderate to intense exercise.
Pair your supplement routine with an exercise routine. Go PRO today for access to workout plans, certified personal trainers, and more.