whey-protein-main-image

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.

Rick-Hay-new-300x300

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

< Back

Also in this week’s magazine

3 ways to break bad habits FEATURED
Therapy

3 steps to breaking bad habits from a world-class willpower expert

From grazing at the fridge to biting your nails.  Habit change researcher Dr Heather McKee - part of Healthista's brand new expert Collective (see below) - brings you exactly what it takes to stop for good 

Fertility

6 fertility tips that can help boost conceiving over 40

To help kick off our Healthista Expert Collective series, consultant gynaecologist Dr Larisa Corda, creator of The Conception Plan shares tips on how boost your chances of fertility if you're over 40

DNA test post featured healthista
Fitness

The secret to diet, exercise and skincare lies in your DNA

From gluten sensitivity to fat genes, it will tell you everything lifestyle related that is written in your genes, all for £129

10 perimenopause symptoms that could explain your moods, aches and low libido FEATURED (1)
Health

10 perimenopause symptoms that could explain your moods, aches and low libido

The average age for menopause in the UK is 52, but symptoms of perimenopause - the lead up to it - strike up to 15 years before. London GP Deyo Famuboni describes the 10 symptoms of perimenopause to watch for

CBD oil post featured
Editor's Diary

10 CBD oil questions answered

Are we the only ones that are confused about CBD?

Got the winter blues_ Try these 7 mood boosters from this new world leading eco-spa FEATURED (2)
Mood and Mind

Got the winter blues? Try these 7 mood boosters from this world leading eco-spa

This incredible new eco-spa is designed for fast-track relaxation. Here's what Sharon Walker learned on her visit

Related products

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top