Whey & Weight Loss

Whey is a popular dietary supplement for weight loss and optimizing exercise results. The whey milk protein is a byproduct of the process of turning cow's milk into cheese. If you use whey protein in concert with a healthy diet and fitness regimen, you will have a better chance of developing lean muscles and lose weight.

Types

There are two types of milk proteins: casein and whey protein. Within the whey category, there are three major forms that are used for weight loss and fitness purposes: whey protein concentrate, whey protein isolate and whey protein hydrolysate.

Ingredients

Whey protein is a plentiful source of branched chain amino acids (leucine, isoleucine and valine). When you exercise, your body requires higher quantities of branched chain amino acids, otherwise you are more susceptible to fatigue. Whey also contains bioactive ingredients, such as immunoglobulins and lactoferrin that support proper immune system function.

Benefits

Studies have found that people who combine a diet that includes whey protein with exercise have more lean muscle tissue and lose more body fat. This is achieved through various actions. For one, whey protein has been shown to have an effective satiety effect on people. This helps reduce daily calories, and therefore encourages weight loss.

Whey also appears to be an ideal protein source for promoting healthy blood sugar levels through improved insulin sensitivity. Increased insulin sensitivity is associated with the reduction of stored fat.

Lastly, whey supports fat burning and gaining/maintaining lean muscle mass when consumed before exercise.

Warning

People who are lactose intolerant need to choose a pure whey protein isolate to avoid any adverse side effects. A pure whey protein isolate has less than 0.1 g of lactose per tablespoon, which will be an insignificant amount for those who are sensitive to the sugar found in milk.

Those people who suffer from lactose intolerance need to avoid whey protein concentrates, since the lactose often varies greatly from product to product.

Expert Insight

In one study conducted at the University of Surrey in England, people who ate whey consumed fewer calories than another group in the study who ate the milk-based protein casein.

Scientists at Australia's University of Adelaide conducted a study involving rats to determine the effects of whey on weight loss and insulin sensitivity. The subjects were divided into a whey group and a beef group for protein intake. The whey group was 40 percent more insulin resistant than the other group, and had a lower caloric intake.