2/17 Supplements 1 of 4 that work!

By: Matthew Kadey, MS, RD

1) WHEY PROTEIN

The term "whey protein" describes a group of proteins that are derived from dairy products, generally milk and/or cheese. Whey has been used in several capacities over the decades, and there is substantial research behind it. 

There are two primary ways whey protein can be used effectively for most people: 

1) for increasing daily protein intake

2) as a dieting strategy.

First, we know that protein plays a significant role in gaining and/or maintaining muscle tissue. For most people, protein intakes between 0.7-1.0 grams per pound of bodyweight place you in the ideal window for building muscle from training and/or maintaining muscle during periods of calorie deficits.

Whey protein can help individuals achieve those daily targets. Additionally, there is evidence that whey protein post-workout can improve recovery, increase muscle protein synthesis, and increase lean body mass when compared to a placebo.

Whey protein has also been shown to be helpful as a dieting tool. Protein is generally the most satiating macronutrient and can help individuals manage hunger during periods of caloric restriction. As a meal replacement, whey protein can also serve as a way to directly lower calorie intake by replacing larger meals with a lower calorie whey protein shake.

Additionally, whey protein may help spare lean muscle tissue loss during substantial weight loss. For example, in one study, consuming whey protein led to less lean mass loss and higher fat mass loss when compared to a placebo.