Whey Protein Powder-The Quickest Way to Boost Your Nutrition
Adding a protein shake to your eating plan and diet strategy is a positive step in the right direction.
Do you have enough time in your busy schedule to get the proper nutrition? The endless search for the right foods to eat, the shopping, and the food preparation all add up to significant time and effort. I’ve found the quickest way to boost my nutrition is through the use of whey protein supplement powders. The benefits of whey protein are numerous.
Frank’s Eating strategy
For the past 10 years, I’ve maintained a bodyweight of between 170 and 175 pounds and that weight only has fluctuated slightly by 5 pounds lower or higher (usually higher after the Christmas break!)
I’ve maintained my weight through running - until I injured my back in late 2015 - then by fitness walking and doing bodyweight exercises.
Along with the physical fitness aspect, I’ve maintained my weight through a sensible eating strategy. It’s been mostly through portion control. In my books, I write about counting calories but that’s the same as portion control.
My diet is not perfect by any means. I eat too many cookies with my coffee, and I enjoy an adult beverage from time to time. But overall I attribute my steady weight to walking, bodyweight exercises, and a sensible eating plan.
On this last point, I feel drinking a protein shake after my walks and workouts have played a significant role in muscle recovery and in curbing my appetite. The protein boost I get from the shakes helps replenish my muscles for growth, and aid in my recovery with the needed nutrients.
This has what works for me and I know it will work for you.
What is Protein?
Photo by Shayda Torabi on Unsplash
Protein is a macronutrient that is essential to building muscle mass and is found in:
animal products
nuts
legumes
fish
When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism and aids the immune system in staying strong.
What is Whey Protein?
Whey protein is derived from milk, has a low lactose content, and is a complete protein because it has 9 essential amino acids. Whey protein is easy to digest and is absorbed quickly from the gut.
Whey Protein has been shown to:
Boost heart health
Lower inflammation
Lower LDL levels (bad cholesterol)
Lower C-reactive protein (a key inflammation marker)
Lower blood sugar
Improve insulin sensitivity.
Why use Whey Protein Powder?
Convenience – Whey protein powder mixes easily in water. I use a shaker with an agitator then just add water, some ice, and the powder. Shake for 30 seconds and drink!
Promotes muscle growth and lean mass – Combined with bodyweight exercises<link> whey protein contains the branch-chained amino acid Leucine. Leucine associated with growth-promoting muscle protein synthesis.
Feeling of being satisfied to curb hunger – Whey protein is filling, it helps suppress cravings and the desire to eat.
Improve bone health – Protein, consumed with an adequate amount of calcium, enhance the absorption of calcium. The increase in bone strength is due to its ability to build lean mass through the production of insulin-like growth factor 1 (IGF-1).
Supplement your diet – Let’s face it, there are times in our busy schedule that we just can’t eat properly. Whey protein powder helps fill in the gaps.
easy to take along with you
easy to prepare
easy to mix
easy to drink
Replace a meal – This goes hand in hand with the above point. Use whey protein to replace a meal. You will get a nutritionally packed drink with fewer calories than consuming a full meal.
Faster weight loss – Consuming Whey protein will:
Curb your appetite
Boost your metabolism to burn more calories
Build muscle mass
Greater physical endurance - Amino acid-rich whey protein shakes increase muscle protein synthesis leading to more muscle endurance and faster recovery.
Boost your antioxidant defenses - whey proteins may reduce oxidative stress and increase levels of glutathione, one of the most important antioxidants.
May increase overall strength – By eating a healthy diet and consuming whey protein, you may improve your muscle-to-fat ratio.
How to Consume Whey Protein
Whey protein is sold in powder form and is easy to incorporate into your diet. It is easily mixed with water or milk, added to smoothies, and yogurts.
I’ve incorporated it into pancake mixes and my Walk More Miles Protein Bars. Whey protein powders are available in most larger food stores, vitamin shops, and online.
FAQ's
What are the top 2 benefits of whey protein powders?
There are more than 2 benefits but I'd say the top two are convenience and the promotion of muscle mass. These are just two. The benefits of whey protein are numerous.
What is the recommended amount of whey protein powder to take each day?
The recommended dosage is 25-50 grams per day. Most whey protein products contain 25-30 grams per serving. Generally, whey protein instructions say 1 scoop of powder, which is approximately 25 grams. Check the instructions on the product label.
When is the best time to consume whey protein?
It depends on your nutritional goals. Drinking a whey protein shake in the morning will help promote weight loss by making you feel fuller and curbing your cravings. Drinking a whey protein shake after a walk and/or bodyweight fitness exercise workout will help build muscle and speed recovery. Experiment by drinking a whey protein shake at various times during the day.
Do you recommend a particular brand?
Over the past few years, I’ve used and liked two whey protein products. Optimum Nutrition Gold Standard 100% Whey Protein Powder, and NitroTech Power 100% Whey Protein Powder with Whey Isolate, Ultimate Muscle Building Protein Blend.*
*Full discloure: I receive a commission if you purchase the linked products.
Walk on,
Frank Ring
Author: Walking for Health and Fitness, and Fitness Walking and Bodyweight Exercises
Contact Frank at Frank@walkingforhealthandfitness.com
