Whey Protein Blog

Whey protein is one of the two proteins contained in cow’s milk (a by-product of the conversion of milk to cheese), though in a much smaller quantity to the other protein: casein. Whey protein is both more nutritious and more soluble than casein. It has long been prized by athletes and bodybuilders and is usually consumed after work-outs when muscles need protein quickly. Because whey is digested and metabolised quickly, it helps lean muscle tissue to be rapidly repaired and rebuilt. Building muscle also helps to control and maintain weight and this is how whey protein shakes can help as part of a weight loss regime.

The key to weight loss has never been a secret; it’s simply a combination of proper diet and exercise. The exercise needs to be cardiovascular targeted, preferably moderate to high intensity, such as cycling, running or step climbing. The higher the intensity of the work out, the less exercise needed. A high intensity work out should last 10-20 minutes; a moderate work out: 30-40 minutes twice or three times weekly. Low intensity exercise such as walking should be done for an hour, four times a week. To go with this you should aim to eat little and often – as many as five or six small meals daily. However, these need to contain a careful balance of protein, fat and carbohydrates; and this is where whey protein shakes can give dieters an extra boost if used properly.

For a balanced diet, containing 25-35% high quality protein, such as whey protein, body fat, rather than muscle tissue, can be reduced. Once the ideal weight has been reached, protein intake can be reduced to 20-25% to maintain this. Substituting whey protein shakes for meals will release hormones that suppress appetite and reduce cravings. Why not try these five ideas?

• Using whey protein in a shake or smoothie for breakfast is an ideal start to the day. Mix vanilla-flavoured whey powder with skimmed milk and fresh fruit, to will feel fuller for longer (thanks to an appetite-suppressing component called glycomacropeptide), and slow down the body’s absorption of glucose, thus making it easier for the body to burn fat without you feeling any cravings.

• After exercising, make a shake using whey protein powder in water and whatever fruits are in season, plus a little flax seed oil and artificial sweetener if preferred, for a quick boost to tired muscles.

• Replace lunch with a filling shake made from cooked oatmeal and vanilla flavoured whey powder to sustain your energy levels throughout the afternoon. Add a pinch of cinnamon and a teaspoon of honey for sweetness.

• Treat yourself to a delicious after-school or tea-time iced shake using chocolate-flavoured whey powder and a fresh banana over iced water.

• At bedtime, make a soothing peppermint shake by mixing vanilla or chocolate-flavoured whey powder to a little sugar-free vanilla ice-cream, pre-cooked oatmeal, non-fat milk and a dash of peppermint extract.