The whey to a higher protein diet: Using whey protein to help fuel your active lifestyle

Using Whey Protein to Help Fuel Your Active Lifestyle

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Protein is an essential nutrient your body needs every day. The amino acids that make up protein are oten reerred to as the “building blocks o lie” because they serve so many important unctions in the body. Beyond its well-known role in building and repairing lean muscle, protein controls many metabolic processes in the body. Protein also helps repair body cells and it helps build and maintain bones.

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Hw is whey prtein made?

Whey is one o two major proteins ound in cow’smi. Whey protein is produced during the process omaing cheese, which begins when specia enzymesare added to mi causing it to separate. The curds areused to mae cheese, eaving behind whey protein inthe iquid portion. This iquid whey is then pasteurizedand dried into a powder or various uses.

Michael Saunders, PhD, Associate Professor and Director of the Human Performance Laboratory, James Madison University

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The Pwer f Prtein

Incuding enough protein, ie high-quaitywhey protein, in your diet may hep you:

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Get more out o your eercise routine by speedingthe rebuiding o musce ater woring out.

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Improve the quaity o your weight oss by hepingmaintain musce and/or increase body at oss, whenoowing a heathy, reduced-caorie diet.

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Eperience greater satiety, or a eeing o uness,which can hep curb snacing and over-eating.

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In a recenty reeased joint position statement, “Nutritionand Athetic Perormance,” the American Coege o SportsMedicine (ACSM), the American Dietetic Association (ADA),and the Dietitians o Canada (DC) state that “physicaactivity, athetic perormance, and recovery rom eerciseare enhanced by optima nutrition.”

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Using the atestscientic research, the position statement outines specicnutrition recommendations, incuding daiy protein intae,or optima heath and eercise perormance. Eperts agreethat athetes and individuas who eercise reguary maybenet rom higher protein intaes beyond the minimumrequirements outined by the Recommended Dietary Aowance(RDA).

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This booet is designed to hep you earn howyou can reach this optima eve o protein in your diet.

Hw des whey prtein cmpare tther prtein srces, inclding sy prtein?

Whey protein is a nutritionay compete protein thatis rapidy digested and absorbed. Compared to manyother proteins, on a gram-to-gram basis, whey proteindeivers more branched-chain amino acids, incudingeucine, which is important or muscuar heath.

Stuart Phillips, PhD, Professor, McMaster University

You can estimate your recommended daiy protein intaeusing your body weight. Most peope need at east0.4 grams o protein or every pound o body weightto meet basic protein requirements.

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I you reguaryengage in endurance eercise or strength training,you may benet rom up to twice this amount.

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Use the oowing chart to nd out how much protein isrecommended to hep you achieve optima eercise andheath benets. Cacuate your recommended proteinintae based on the type o eercise you do most oten.

Hw Much Prtein?

Many oods contain protein, but the amount and quaityo this protein varies. High-quaity protein sources incudemeat, sh, poutry, eggs, mi, cheese, yogurt, and wheyprotein. These oods suppy the compete range o essentiaamino acids the body needs to buid and maintain musceand to unction propery. For this reason, protein ound inanima-based oods is reerred to as “compete” protein.Protein ound in most pant oods, incuding egumes (beansand peas), seeds, nuts, vegetabes, and grain products,acs some o the essentia amino acids needed daiyand is thereore considered an “incompete” protein.

Chse Prtein Wisey

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