Whey protein

Written by Coz Davis - Mon 5th Aug 2019

Whey protein is low in calories and is high in protein. It’s is also very affordable.

Whey protein can be used by anyone and everyone!

Give a tub of whey to your Gran to prevent sarcopenia (muscle loss). As we get older we require more protein as we have an increased resistance to the effects of weight training and amino acids (in protein). Drinking a protein shake can be an easier option for some elderly people than eating the recommended protein allowance plus the extra calcium from the milk is an added benefit (increasing bone mineral density/prevention of osteoporosis).

If you visit a friend or family member in hospital, take them a protein shake! Protein aids recovery and improves our immune status. Inadequate protein compromises immune function.

Eating your recommended protein intake can seem daunting for some. Adding whey protein to your porridge oats or Greek yoghurt is an easy way to increase the protein content of a meal / snack. For example, 50g of oats made with your choice of milk mixes well with 15-20g of whey (add the whey after cooking and stir well). Approx 150g of Greek yoghurt mixes well with 15g of whey.

Getting your geek on 

Whey Vs Soy Vs Casein (Tang et al. 2009)
All matched for essential amino acid content
At rest muscle protein synthesis (the building of muscle) after consumption of whey protein was ~93% greater than casein and 18% greater than soy.
After exercise, whey was 122% greater than casein and 31% greater than soy.

Whey protein has a high leucine (one of the BCAAs) content and is digested and absorbed very quickly therefore aiding muscle protein synthesis and inhibiting the breakdown of muscle.

Lastly, if you think that by having carbs with your protein shake post workout increase muscle protein synthesis.....it doesn’t. Having carbs post (or pre) workout is your preference!

So, if you don’t think you get enough protein from your diet then adding whey protein into your day is the way to go.