Marie Spano

Weigh Less with Whey?

By Marie Spano, MS, RD, FISSN, CSCS

If you are reading this article, you probably take a whey protein shake after you lift weights to help you build muscle. You might even take another one sometime during the day because of the convenience factor. However, did you know that whey can not only help you build muscle but it may also help you trim your midsection?

A 2006 study compared similar amounts of whey, soy, and carbohydrate and examined weight and fat loss. In this particular trial, the researchers found that adding 60 grams of whey protein per day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to significant decreases in bodyfat and weight after six months.

"If you want to build muscle and trim any excess fat off your body, try incorporating whey protein shakes like Eat-Smart® at least two times a day."

How does whey stimulate greater weight and fat loss than soy and possibly other types of protein? Leucine may be the key.

Leucine stimulates fatty acid oxidation and upregulates muscle protein synthesis while decreasing muscle protein breakdown. According to the research, three to four grams of leucine maximally stimulates muscle gains^1,2. Therefore, if you are aiming to make the most of your workouts and put on some muscle, consider taking three to four grams of leucine a few times throughout the day. Some foods contain leucine, such as eggs, soy protein isolate, Atlantic cod (though for most foods you'd have to eat a good quantity to get your leucine), so supplementing could still be a great idea.

A recent study supported the results from a 2006 trial indicating that the addition of whey protein, with no other dietary modifications, helps boost weight loss for those engaging in a supervised resistance and endurance training program. In this particular 10-week study, subjects received a nutrition supplement containing 300 calories and 40 grams of protein once a day for two weeks and twice a day for the remaining eight weeks.

After 10 weeks, the supplemented group saw significant decreases in total cholesterol and LDL (12.0% and 13.3%) and significant increases from pre to post in muscle mass. Both groups showed a decrease in fat mass but the exercise plus food supplement group showed a significantly greater decrease in fat mass (-9.3% versus -4.6% in the exercise-only group)³.

A recent 10-week study also showed whey's weight-loss benefits. In this study, previously sedentary, overweight adults were put on a supervised resistance and aerobic training program (two times and three times per week, respectively) and randomized to receive a nutrition shake (300 calories, 40 grams of protein with the majority being whey protein) once a day for two weeks and then twice a day for eight weeks, or no supplement. Subjects in both groups received no other diet intervention, and they were not instructed to change their food or calorie intake.

After the 10-week period, the exercise plus food supplement group significantly decreased their total calorie, carbohydrate, and fat intake and increased their protein and fiber intake. So, just by adding a whey protein shake two times a day, they ended up having less room in their diets for junk.

Just by adding a delicious whey protein shake like Strawberry Cheesecake Eat-Smart two times a day, subjects ended up having less room in their diets for junk.

The exercise plus food supplement group also showed significant decreases in total cholesterol and LDL (12.0% and 13.3%) and significant increases from pre to post in muscle mass. Both groups showed a decrease in fat mass but the exercise plus food supplement group showed a significantly greater decrease in fat mass (-9.3% versus -4.6% in the exercise-only group)⁴.

Even though scientists aren't totally certain why whey helps bolster weight loss (though they speculate leucine may have something to do with it), that's a moot point. If you want to build muscle and trim any excess fat off your body, try incorporating whey protein shakes like Eat-Smart® at least two times a day. If nothing else, they're convenient, taste delicious, and you'll certainly maximize your muscle gains.

References

¹ Padden-Jones D, Sheffield-Moore M, Zhang XJ et al. Amino acid ingestion improves muscle protein synthesis in the young and elderly. Am J Physiol Endocrinol Metab. 2004;286(3):E321-8.

² Tipton KD, Ferrando AA, Phillips SM et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol 1999;276(4 Pt 1):E628-34.

³ Lockwood CM, Moon JR, Tobkin SE et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond) 2008;5:11.

⁴ Lockwood CM, Moon JR, Tobkin SE et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond) 2008;5:11.

• News & Events
• Back to Issue 71 Table of Contents

Fill out the no-obligation form below to TAKE your free issue of the printed version of Real SOLUTIONS Magazine now! Still not sure? Click here to listen to a special audio welcome from our editor, Stephen Adele.