Protein supplements are increasingly becoming popular especially for people looking to gain muscle, lose weight and improve their physical fitness. Although most of these supplements are often associated with men looking to add muscle mass, they are favored by women as well. Proteins are an effective tool for women seeking to lose body fat, tone their bodies and even improve their physical strength. In fact, research suggests that active women need more protein than men to lose weight.
Whey protein is among the most popular sources of protein for a workout woman. It is a great source of essential amino acids, which help in building up the muscles. Numerous studies suggest that whey protein can help in increasing body strength, build muscles and help in losing significant amounts of body fat, especially in women. But whey is more than just a source of protein. It is packed with other vital nutrients with potent biological effects. But before we indulge further with this magnificent supplement, let’s start with the basics.
What is whey protein?
Milk, which is an excellent source of protein, comprises 80 percent casein and 20 percent whey. The two proteins play a crucial role in our bodies. Whey is isolated from the watery portion of the milk that separates during the production of cheese. When whey is isolated, it undergoes a string of processing steps to become whey protein.
Whey protein doesn’t have the best organoleptic profile on its own. That is why whey protein is usually flavored. The most common whey protein flavors include strawberry, vanilla, and chocolate. Taking a daily dose of whey protein will help you to add 25-50 grams of protein to your daily intake conveniently. It is a great source for gym enthusiasts, bodybuilders and people looking to lose weight. Whey can also be an excellent addition for people lacking quality protein in their diet.
Why should a workout woman take whey protein?
Any woman who indulges into serious workouts needs more protein than their counterparts who aren’t active. Similarly, women seeking to lose fat and tone their bodies also need an extra dose of protein. After a serious workout session, your muscles may sustain damage, and hence they need repairing through a natural process known as protein synthesis. To complete this natural process, you will need to supply your body with high-quality protein such as whey protein. Experts suggest that taking the right protein after exercises will help you to achieve better results.
Whey protein and fat loss
A study published in February 2017 issue of Obesity Journal reported that adding protein to a woman’s diet may enhance weight loss. The findings of the 2017 study were based on a trial conducted on women who had regained weight after successfully undergoing weight loss surgery. Researchers were seeking to establish whether adding whey protein to their diets would enable them to cut weight.
The participants were put into two groups. The two groups were placed on a calorie-restricted diet, but one group added whey protein to their diet. The findings revealed that the participants who added whey protein to their diet achieved more fat loss and overall weight loss than those who didn’t. Researchers still have a task of establishing whether it is the unique amino acid content in whey or the increased protein intake that was responsible for the fat and weight loss results.
Whey helps in suppressing appetite
It is essential to note that whey protein is not sold as an appetite suppressant. However, it works in the body to suppress hunger by stimulating the production of particular hormones that control hunger. Adding whey protein to your meal plan causes satiety, thus preventing you from overeating on high-calorie foods. A report on the February 2013 issue of the Mediterranean Journal of Nutrition indicates that whey protein is the most satiating of all nutrients you can find in a typical diet. The findings of the 2013 study revealed that whey protein increased glucagon- an appetite-controlling hormone in the body, thus reducing the desire to eat.
What’s the recommended amount of whey protein for a workout woman?
Most of the women are shy of supplementing their diets with high-quality proteins such as whey proteins. Lack of enough proteins in your body may result in serious health risks such as osteoporosis, edema, slow metabolism, obesity, thinning of the hair and fragile nails. Women who don’t get enough proteins tend to feel tired all the time. In most cases, they eat extra calories to compensate for the lack of energy.
The most appropriate amount of whey protein that a woman can take depends on their activity level and weight. A woman seeking to increase their muscle mass should include enough whey protein into their diet to match their daily needs. For instance, if you are a workout enthusiast engaging in power exercises such as weight lifting; your daily whey protein intake should be in the range of 1.6 and 2 grams per kilogram of body weight. If your goal is to drop fat while maintaining your muscles, you should consider taking in between 25-50 grams of whey protein every day.
What’s the best way to take whey protein?
Most of the women opt to consume their whey protein supplements by mixing it into their pre-workout shakes and smoothies. For pre-workout, you can mix your whey protein in a shake, which doesn’t sit too heavy in your stomach. For post-workout, you may consider mixing the whey protein with banana or strawberry smoothies, which supply the body with vital nutrients hence enhancing post-workout recovery.
Some women may build muscles or lose fat faster than others. Thus, you will need to carefully assess how your body responds to the increased protein intake and adjust accordingly to accommodate these differences. Furthermore, whey protein contains minute calories, which may result in weight gain if consumed in excess.
It is also wise to note that relying on whey as the sole source of protein may deny you other vital nutrients such as folate and iron that are essential for your body as a woman. Therefore, whey protein should be taken as part of a healthy diet that meets your nutritional needs.