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Whey protein: what you need to know

Whether you want to build muscle or lose weight, whey protein could help you. Healthista’s Nutritional Director Rick Hay explains their benefits, in our Trendy Nutrients A – Z series

‘Whey protein isolate and whey protein concentrate are two supplements that are very well known in the bodybuilding industry,’ says Healthista’s nutritional director Rick Hay.

‘Whey protein concentrate is 70-80% protein and contains some lactose and fat; it is believed to have the best flavour.

‘On the other hand, whey protein isolate has at least 90% protein and contains less lactose and fat. Compared to whey protein concentrate, whey protein isolate lacks of a lot of nutrients.

‘Both of these supplements are most popular for their help in increasing muscle mass and strength. Whey protein contains a lot of protein and amino acids, and increases the production of hormones such as insulin, which aid muscle growth.

‘There are other benefits to whey protein supplements than just building muscle though, particularly when you don’t take them in a big dose.’

‘Whey protein helps you easily increase your protein intake, which promotes weight loss, as it can help with toning, feelings of fullness and reducing cravings.

Studies conducted in Chicago found that replacing other sources of calories with whey protein, while weight lifting, could cause weight loss of about 3.5kg and increase lean muscle mass.

One study conducted by the University of Missouri found that when 25 per cent of one’s daily calories was made up of protein, cravings were cut by 60 per cent and and the desire for late-night snacking was cut by half.

‘Whey protein can also improve endurance and power in sports. Other benefits of whey protein include boosting immunity and promoting better hair, skin and nail health.

‘You can take whey protein in a smoothie after exercise, within about 30 minutes, to help with toning. For weight management, you can take it first thing in the morning or as a snack replacement.

Looking for a protein powder that contains whey protein? Try a scoop of the Healthista ‘Lean Whey Diet’ protein powder in water or your choice of milk after exercise.

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Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick on Twitter @rickhayuk

 

rick hay anti ageing fitness plan

Rick Hays book the Anti Ageing Food and Fitness Plan is available to buy on Amazon. 

More from Rick Hay:

Anti Ageing Fitness Plan: Week 6

5 foods to keep your body young

10 rules of weight loss

5 foods to eat when you’re frantic

10 pre-exercise snacks that WON’T ruin your diet

FOOD is seven a day the new five a day?

HOW TO Choose a protein powder

What to eat if you exercise

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