A whey protein shake is part of a high protein diet program. The concept is to substitute a shake for your normal breakfast meal, and perhaps even your lunch meal. Beyond that, you continue to eat in your normal, sensible manner. The shake itself is merely whey powder blended with soy or skim milk, or even water. The whey powder can be purchased in several different flavors. Vanilla and chocolate are common flavors. Beyond the protein powder and milk, you can add fruit to add additional flavor. Strawberries, bananas and blueberries are often used in whey shakes. You can use whatever fruit you like. Some also choose to add ice. The key to the whey protein shake is the 20 grams of protein. This is a considerable amount of protein for a single meal. In addition, it is whey protein, so it has extremely high absorption rates (in some cases 50% better absorption than egg protein). It is the amount, and the biological usefulness, that make the diet powerful. One fact of whey protein is that is low in carbohydrates and fats. You get very few calories in a shake, and those that you do get come from the protein. (more…)
Read moreThe Whey Protein Diet (What is Whey Protein)
Little Miss Muffet sat on a tuffet, eating her curds and whey; Along came a spider, who sat down beside her, And frightened Miss Muffet away. It would appear that little Miss Muffet was on a whey protein diet. Whey Protein is a protein made from milk. Milk is high in protein. Milk also contains some elements not particularly useful to dieters, like milk fat and lactose sugars. First, the milk is curdled. This is a common process, and all cheese, yogurt and sour cream begins with curdled milk. Further into the cheese making process, the curds are removed to compress into cheese. What is left is a watery whey protein liquid. The liquid is placed in a centrifuge where the fats and whey are separated. When the whey protein is all that is left, it is transformed into powder by drying. The result is a very rich protein powder. A few generations ago, the good old egg was thought to be top of the biologically useful protein chart. But when scientists started to look at whey, they found it easily beat the egg. The protein absorption scale which previously had the egg at 100, now had to be adjusted (more…)
Read morePioneering scientists, such as Dr. Peter Lemon PhD, have proved what successful gym users have known for years – building a great physique requires a diet rich in high quality protein! Increased protein intake also prevents muscle loss during dieting and is vital for any man or woman looking to add muscle or simply tone up. Research suggests you need up to 1.7-2.5g of high quality protein per kilo of bodyweight per day to build muscle as fast as possible e.g. an 80kg male needs 136-200g per day. So you know you need to increase your protein, but what is the best source? Proteins vary in their ability to supply high quality amino acids for muscle building within the body, based on their biological value (or BV). The higher the BV, the more effective the protein source. Whey protein (a refined and isolated protein derived from cow’s milk) is considered by scientists to be the ultimate protein, due to its high concentration of essential, non-essential and branch chain amino acids; and has a higher BV than casein, chicken or egg protein. Whey’s high BV means that consuming small amounts can have greater muscle building / toning results than eating other (more…)
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