What the heck is whey protein, and why should I use it if my goals are no where near a bodybuilder’s? Ok, let’s clear the air by debunking some protein supplement myths and find out why my clients love the whey protein suggestion!
Whey protein is simply a fast absorbing protein that makes up 20% of milk. A purification process isolates the whey from the rest of the milk – making a “whey protein isolate” which is lactose-free and low fat or fat-free. This becomes the fastest and thoroughly absorbing protein available for consumption. It also works as an anti-oxidant to boost your body’s immune system!
Why does it matter how fast or slow a protein absorbs into my body? This question is answered based on individual fitness goals – whether it’s maintenance, building mass, gaining strength, or losing fat, everyone wins. The faster your body absorbs the protein after a workout, the more quickly your body can build new muscle that was just broken down and help muscle recovery so you are not left feeling as sore the next day or two. Additionally, your body burns more calories while digesting protein compared to the other macronutrients. This process increases satiety, making you feel fuller longer.
Muscle burns fat. The more lean mass you have on your body, the higher your metabolism will be, and the less fat will be stored. Whey protein helps keep the good stuff and burn off the bad stuff. Also, you will see results much faster!
I am sure by now you are questioning the amount difference of whey protein intake for a bodybuilder and a 5’4”, 30 year old female who strives to weigh and maintain a sleek 130 pounds. For muscle gain, the average protein intake is 1.5 grams multiplied by your bodyweight. For fat loss and maintenance, take the average number of calories you aim to consume in one day, and multiply by .3 or .35 (which means 30-35% of your daily caloric intake comes from protein). To figure out how many grams of protein that is per day, divide that number by 4.
Bottom line: you need a great exercise routine combined with proper nutritional planning to see any results at all. This is not difficult once you discover a routine that you can vibe with and actually be excited to follow. It’s YOUR workout; it’s YOUR meal. Every body needs something different to achieve individual goals. Need help? Contact me!
A whey protein shake is a perfect option for a post workout meal, or for a meal replacement on a day you have nothing prepared. For quick, delicious, nutritious, fat burning meals, try any one of the shake recipes listed below. Feel free to shake something up on your own and please post the creation!
BLUEBERRY BANANA BLAST – 220 calories
1 cup light plain soymilk
1 scoop vanilla whey protein powder
PB&CHOCOLATE PROTEIN SHAKE – 300 calories
1 scoop chocolate protein powder
1c light chocolate soymilk
1 tablespoon natural peanut butter
1 tablespoon hazelnut coffee
FROZEN BERRY BLEND – 295 calories
1 scoop vanilla protein powder
1 ½ cups frozen mixed berries
1c fat free milk
1 teaspoon cinnamon