Sorry, beef lovers, but other sources of protein are out there. In fact, WebMD explains, ” it’s important to eat the right amount and the right kind of protein to get its health benefits.”*
These articles on whey and leucine offer insight into some of the many ways you can support your body’s need for healthy protein.
Protein supplements help preserve and build muscle
Whey preserves muscle
One of the side effects of dieting can be losing muscle along with fat. Keeping muscle is important because these lean tissues help maintain healthy metabolism, physical activity, and blood sugar control.
In this study, 40 men and women, aged 35 to 65, with body mass index scores from 28 to 50, ate 750 fewer calories per day than their metabolism required. Starting three days before the low-calorie diet, each began taking 27 grams of whey protein, 26 grams of soy protein, or 25 grams of maltodextrin as a placebo, all twice per day.
After 14 days, although the placebo group saw less decrease in lean body mass than whey, those who took whey protein had much higher rates of muscle formation than either soy or placebo, suggesting whey protein helps preserve muscle while dieting.
Reference: Journal of Nutrition; February, 2015, Published Online
Leucine builds muscle
Doctors wanted to see if adding the essential amino acid leucine to a low- or high-dose protein drink would help stimulate muscle building. In the study, 40 healthy men, average age 20, took 25 grams of whey protein, which naturally contained 3 mg of leucine; 6.25 grams of whey protein with either 0.75 grams of leucine, 5 grams of leucine, or 5 grams of leucine plus isoleucine and valine.
Over the next 1.5 hours to 4.5 hours, all groups saw increases in muscle protein synthesis. The largest increase was in the 25-gram whey group, closely followed by the 5-gram leucine group, leading doctors to conclude leucine stimulates muscle building as effectively in both low- and high-dose protein supplements.
Reference: American Journal of Clinical Nutrition; 2014, Vol. 99, No. 2, 276-86
Betsy’s Note: This article is intended for educational purposes only. It is not meant to diagnose, treat, cure or prevent any disease. It is always a good idea to consult your healthcare provider before beginning any new supplement, especially if you take prescription medications or have a known medical condition. Whey may also contain casein. Branch-Chain Amino Acids can interact with several conditions and medications. Consult your healthcare provider.
Article copyright 2015 by Natural Insights for Well Being. All rights reserved. Used with permission.