Whey protein, working out and eating healthy for weight management

Be a factor in any weight management plan - what you eat, how much you eat and how often you exercise. Are balanced!

Whey protein for weight management

A study reported in the Journal of Nutrition showed that a high protein diet, exercise, weight and fat loss and increased blood fat levels, combined with better. Research also showed that high protein diets help people better control their appetite and calorie intake as protein helps you 

feel fuller longer.

Out of work for weight management

The American Heart Association (AHA), as little as 30 minutes a day to exercise, according to the risk of cardiovascular disease can reduce. Cardiovascular exercise each week to most experts recommend at least 150 minutes, so if you exercise 5 times per week for 30 minutes you are on the right track!

Healthy Eating for Weight Management

The exact number of calories each day, based on their age and level of physical activity and the benefits you lose or maintain your weight you are trying to eat. Your specific caloric needs and your doctor can talk about goals. No matter what your daily calorie needs, nutrient-rich foods, vitamins, minerals, fiber and other nutrients but are lower in calories, be sure to fill up on. Fruits, lean meats such foods that nourish your body needs can get it as vegetables, fish, whole grains, and nutrient-rich foods ...

Whey Protein and Infant Formula

Whey protein isn’t only for athletes trying to gain muscle. It’s also not just for people looking to age healthy or for bariatric surgery patients. Whey protein can help keep just about any human healthy – no matter how small.

Many infant formula manufacturers include whey protein in their formulations. After all, whey protein comes from milk which is what babies primarily consume. Whey has all kinds of dietary benefits and high quality forms of it like isolates mix with liquids incredibly well.

To be clear: you shouldn’t take a scoop of whey protein you bought online or at a supplement store, mix it in liquid, and feed it to an infant. According to the San Francisco Chronicle, “Infant formulas contain the right balance of protein, carbohydrates, essential fatty acids, vitamins and minerals. Offering your baby a protein supplement is dangerous because of the potential for protein toxicity, which can lead to death.”

However, if you have a baby and are giving it infant formula, then it might be worth looking at one with whey protein that has been engineered by professional food scientists. There are types of whey protein such as alpha-lactalbumin that are added to some infant formulas and have shown great nutritional importance, according to studies.

Planning healthy snacks – why you should include protein

Protein is an especially good choice when it comes to snacks. Whey protein provides an easy and effective way to get protein into your daily snacks. When you’re between meals and need to fuel your body, simply mix some whey protein into your mid-morning smoothie or afternoon yogurt and you’re good to go!

Here are three reasons why you should plan protein-packed snacks as part of your healthy eating and weight management plan:

Whey protein may help you feel full:

High quality protein, such as whey protein, may increase satiety (a feeling of fullness). This means you may be able to consume fewer calories with a protein-packed snack and still feel full. You’ll also be less likely to choose unhealthy snack options if you feel full and satisfied from your protein snack.

Whey protein helps you build lean muscle:

The Branched Chain Amino Acids (BCAAs) found in whey protein are important for muscle growth and repair. In fact, following a 16-week diet-and-exercise program, one study showed that subjects consuming a high-protein diet lost more total body weight and a greater percentage of body fat, and tended to lose less lean muscle mass. A 23-week study of 73 overweight and obese adults showed a greater loss of weight and fat and a decrease in waist circumference in participants ingesting a whey protein-supplemented beverage versus a soy or carbohydrate-only beverage (source).

Your body needs protein each day:

Your body relies on protein each day to help with vital functions such as cell and muscle repair, building healthy bones and controlling many metabolic processes. Consuming protein throughout the day as part of your healthy meals and snacks allows your body to get

the maximum benefits from protein.

Portion Distortion: How It Can Make You Fat And Unhealthy

Big food

Take bagels, for example. Twenty years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. Eat one and you’ve just consumed three servings of grains — that’s half the recommended number of grain servings for the entire day.

In fact, we’ve become so desensitized to “big food” that we don’t think twice when restaurants offer us things like never ending pasta bowls, bottomless fries, or 52-ounce mugs of soda. And we don’t think is strange that, in some instances, we can’t even order a “small” anymore — just variations of big, bigger, and biggest.

The consequences

The price we pay for such overabundance is high. Kids and adults who consistently overeat are at risk for developing weight problems and the medical problems associated with being overweight, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life they are at greater risk for heart disease, heart failure, and stroke.

Portion control

One reason that kids and adults eat too much at meals is that they tend to eat what is on their plate. Thus, as portions have gone up, so have the calories consumed. So it is helpful to understand the difference between serving sizes and recommended amounts of different foods.

The serving size on a food label is not telling us the amount we should be eating. The serving size is a guide to help us see how many calories and nutrients, as well as how much fat, sugar, and salt are in a specific quantity of that food.

When it comes to foods that are high in calories, sugar, or fat, the serving size is a useful guide to alert us that we may be getting more than is healthy. If you consume a 20-ounce bottle of soda in one sitting, the amount consumed is 20 ounces. But if the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.

The recommended amounts of the different food groups and nutrients depend on the person’s age, sex, and activity level. The recommended amounts are based on a 2000 calorie diet. A Registered Dietitian can help determine what your specific daily calorie needs are.

Read the label!

This is why reading food label is so important in managing our nutrition. All the information we need from the product we are about to consume is in the food’s nutrition facts label. And when eating out, ask for the nutrition information on the foods whenever possible (many restaurants now have the information ready available), or request for the plate to be divided in half and bring the other half home.

Get used to filling half your plate with vegetables and the rest with lean protein and whole grains. Remember to stay well hydrated throughout the day and have a tall glass of water before your meals. And always remember that YOU control what goes into your body.

How do I know what is considered a high quality source of protein?

Proteins are made up of amino acids. Of the known amino acids, only nine have been identified as being absolutely essential for the human body. These are histidine, isoleucine, leucine, lysine, methionine, phyenylalanine, threonine, tryptophan and valine. They are called essential because the body cannot synthesize them in high enough rates to meet body needs. They must come from the diet.

Protein found in foods is of varied quality. If a protein has all the essential amino acids in the right balance, it is a high quality protein. A poor quality protein may be low in one or more of the essential amino acids. Proteins from plant sources are generally of lower quality than the proteins from animal and dairy sources.

How Much Protein Should You Take Per Day?

Last week we went down that's why you should read the label of different whey protein products, make sure that no unnecessary added sugar or fillers to see. You took the advice and various brands of "check the label started, you probably noticed that the amount of grams per serving may vary - by a long shot.

Some popular brands 15-25 grams per serving to carry anywhere, 50-60 grams of protein per scoop, while others have products. So, how much you actually need? Whey Protein Institute has a page dedicated calculator that will give you the answer.

Let's say you weigh 165 pounds. You are an amusing exercise, you should be consuming per day 83-115 grams. An endurance athlete in weight, need 83-132 grams, 132-149 grams of protein per day, while an athlete should have limited calories. No matter your level of exercise or weight, protein calculator for your recommended daily protein intake is an estimate.

Why You Need to Mix up Your Yogurt

Have you ever wondered why when you open the top of the yogurt as a thin layer of clear liquid can right? Some people pour liquids into the trash.

This is a big mistake.

You consume the nutritional benefits of yogurt you want to enjoy all, it is important to mix the liquid. That fluid is the liquid whey! Before pasteurized whey protein and is dried into a powder, it comes in liquid form. In that state, whey can be added to all kinds of products, including yogurt.

Page on our website for the benefit of whey protein are many reasons people should supplement your diet with whey protein lists. So, the next time you open a pack of yogurt and some liquid form, see Do not throw it away. Mix the liquid whey