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

What’s the Difference Between Whey Protein Isolate and Concentrate?

I certainly do not envy the responsibility of the average consumer to decipher between actual science and marketing gimmicks when it comes to supplementation. As it pertains to whey protein, there are so many advantages of being on a high-protein diet, yet it’s tough to wade through the pseudoscience to ensure you’re receiving the correct information. Today’s post is about looking at the differences between whey protein isolate and whey protein concentrate, and how both can lead to positive health outcomes.

The differences between whey protein isolate and whey protein concentrate lie within how much protein you’re receiving per scoop. Generally speaking, isolates tend to contain 90% or more protein by scoop, whereas concentrates can contain anywhere between 25-89% protein by scoop. Because concentrates contain less protein per scoop, the other macronutrients (fat and carbohydrates) will make up the remaining calories.

There is a common misconception that because concentrates contain more fat and/or carbohydrates than isolates, that they are inherently worse for you, which is plain false. Because concentrates have more fat, they are likely to contain more fat-related substances, such as immunoglobulins and conjugated linoleic acid, which may have a minor effect at preserving lean mass. Whey protein concentrates may be a better choice for supplementation if the consumer is looking to replete carbohydrate storage post-workout. However, as a nutritionist, I’d recommend a food-first approach and replenishing glycogen stores from carbohydrate sources such as a fruits and vegetables. Be careful, however, for those of you who are lactose-intolerant. The higher percentage of carbohydrate within whey protein concentrates is likely to be lactose, and thus may cause an adverse reaction for those lacking the enzyme lactase.

Whey protein isolates tend to be the purest form of protein supplementation on the market. Isolates are going to be the best “bang for your buck” option when choosing a protein supplement. True to their name, whey protein isolates’ high protein content and subsequent low content of the other macronutrients means that isolates are typically safe for those with lactose-intolerance.

As always with supplementation, it’s important to know that the label you’re reading is safe and contains everything in the correct amounts. Third-party agencies like NSF and Informed Choice ensure the safety of your supplements. My personal recommendation would be to only purchase supplements of any kind that have been third-party certified by one of the above agencies.

It’s important to be educated when it comes to consuming whey protein. Whey protein supplements are just that, a supplement to your diet. Focus on a food-first approach, and sprinkle in either a whey protein concentrate or isolate shake when you’re not reaching your protein goals.

Why You Should Choose Whey Over Other Protein Powders

There are a lot of different protein powders on the market today: whey protein, casein, pea protein, rice protein, soy protein and more. So, how do you choose the best protein powder for you? Well, there are positives and negatives to each of these types of protein powder. Let’s explore some of them.

Casein
Positive: Like whey protein, casein comes from milk and is made up of all nine essential amino acids. The body cannot produce essential amino acids on its own and must obtain them through food consumption.

Negative: According to the National Strength and Conditioning Association, casein is digested much slower than whey protein. Whey is known as a “fast-acting” protein that the body breaks down quickly while casein can be referred to as a “slow-acting” protein.

Pea Protein
Positive: Pea protein is great for vegans looking to increase their protein intake because, unlike casein and whey, it does not contain any animal products.

Negative: This protein source is deficient in the amino acid cysteine, so it is not considered a complete protein.

Rice Protein
Positive: Just like pea protein, rice is a vegan-friendly protein powder.

Negative: And just like pea protein, rice protein powder is also “low in certain amino acids – namely lysine,” according to Daily Burn. “This means that relying on rice protein powder as your sole source of protein likely isn’t a good idea.”

Soy Protein
Positive: Soybeans, unlike many other plant-based foods, are a complete source of protein and contain all of the essential amino acids.

Negative: According to Men’s Health, soy contains genistein and daidzein which are known as plant-produced estrogens that when consumed in high enough quantities can cause people to “experience gender-bending nightmares.”

The article also cites a 2005 Journal of Nutrition study that compared soy protein to casein. The study claims that “a significantly larger portion of soy is degraded to the waste product urea. Moreover, it contributes to less protein synthesis in the body.”

Whey Protein
Positive: Whey is a complete protein that contains all nine of the essential amino acids. As a fast-acting protein, it is also absorbed by the body very quickly.

Negative: Whey protein is a dairy product, so it is not for vegans. However, as this positive-negative exercise showed, it is the optimal supplement for just about anyone!

Protein powders are commonly-used supplements to a person’s workout.

Protein powders are commonly-used supplements to a person’s workout. Over the past years, there has been an ongoing debate whether protein powder is actually healthy and beneficial to your body.

First, let’s clarify who protein powder is most beneficial for. This mostly depends on your end goal
and your exercise habit. If your end goal is to have strong muscles and you focus on body building every day, protein powder is probably necessary for you to attain enough protein to successfully build muscle.

However, if you are more focused on living a healthy lifestyle and partake in less intensive exercise habits, other forms of protein would be better for you. Although protein is always an important component of your diet, less intense forms of protein, such as nut butters or different types of milk are a better choice for your body.

The most popular protein powder is Whey Protein. Whey is a by-product of cheese production, and the protein is isolated from this by-product to create the protein powder. Whey protein is rich in Branched Chain Amino Acids (BCAA), which are needed for energy and muscle growth. Whey protein also contains other functions that assist with immune function and muscle growth and recovery as well as boosts immune function.

A great form of plant-based protein powder is Hemp Powder. Instead of being formed from whey, this powder is formed out of hemp seed. This is a great source protein, omega-3 fatty acids, and fiber. Fiber is a great for digestion, and omega-3 fatty acids help you metabolize foods quicker. [Side note: Omega-3 fatty acids are mainly acquired from fish, so hemp protein is an excellent way to attain omega-3 for vegetarian and vegan options.]

In order to pick out the healthiest Whey Protein Powder or Hemp Protein Powder, follow these guidelines:

Always make sure the first ingredient is either whey protein isolate or hydrolyzed whey protein isolate. “Hydrolyzed” means that the whey is fragmented into smaller pieces. You want these two because the isolates are considered the purest form of protein powder available, and your body absorbs it quicker. This is a good choice for vegetarians too!

Stay away from long ingredient lists or protein powder products high in fat or sugar. Long ingredients mean that there were extra ingredients or preservatives added into the mixture, which are unnecessary for your body. If you are trying to turn fat into muscle, you wouldn’t want to add excess fat or sugar into your body and you are probably also getting enough just from your diet, so this is why you should avoid having any in your protein powder. Also high fat and sugar products will make you wear out sooner.

Be careful when buying protein powders from well-known brands. Instead of getting carried in by advertisements and big names, focus on the ingredients and nutrition label. You want to use what’s best for your body and not what will make you look more macho. Also the supplement industry is very unregulated, meaning unless there is a deathly occurrence, the FDA does not look into all the health claims. Therefore, these brands can promise benefits from a product that are not actually true.

Here’s a quick reference for when buying protein powders: A typical Whey Protein Powder should contain 17 grams of protein and less than one gram of fat. A typical Hemp Protein Powder should contain 14 grams of protein and 4 grams of fat.

What you put into your body is your choice, so just make sure you are treating your body right!

How Whey Comes from Milk and Transforms Into a Protein-Packed Powder

Long before whey turns into a powerful protein-packed powder, it’s a small but very important piece of what makes up cow milk. Cow milk is generally 3.3 percent protein and comprised of two different types of protein: whey and casein. Whey is about .6 percent of the milk, while casein accounts for roughly 2.7 percent.

Even though whey makes up less than 1 percent of cow milk’s constituents, it has a major impact on nutrition. Food scientists employ sophisticated techniques to remove whey from cow’s milk so that it can be used to create protein-fortified powders, bars, drinks, infant formulas and more. The process is complex and an essential component of cheese production. This is how whey goes from a miniscule component of milk to the nutritious protein powder you know and love.

Step one: Milk is transported in a refrigerated tank to a cheese-making facility.

Step two: The milk is pasteurized and then re-cooled.

At this point, the fluid is comprised of 80 percent casein and 20 percent whey.

Step three: Whey, in its original liquid form, is separated from the curds using special enzymes. From there, the casein is matured into various types of cheese.

Step four: Using sophisticated equipment, food scientists filter the liquid whey to remove fat, lactose, minerals and water.

Step five: This step can vary depending on the type of whey protein powder desired. The whey is either micro-filtrated to become whey protein concentrate or ultra-filtrated to make whey protein isolate. Some whey protein isolates contain zero grams of fat, lactose and carbohydrates after the ultra-filtration process. However, whey protein concentrate can yield all three of those components after a less exhaustive filtration procedure.

Related content: Which Whey Protein Is Lactose-Free? Types of Whey Protein Are Digested At Different Rates.

Step six: The liquid whey protein is spray dried into a powder.

Step seven: The powder is packaged for sale as a whey protein supplement or sent to food companies for the development of protein-rich products such as bars.

Step eight: People purchase whey protein powder or whey-protein-fortified products, consume them and reap the supplement’s many dietary benefits.