Whey Protein
Protein...the more the better is my motto. If you don’t have
time to prepare a meal, you can always substitute it with an MRP (meal-replacement
powder). These powders are typically composed of whey protein with a
limited amount of carbs and little to no fat. (depends on the brand)
Whey protein isn’t your ordinary, run-of-the-mill protein. Not
only does it provide the building blocks of muscle protein, but it does
a host of other things too. Researchers from McGill University in Montreal
Canada gave 20 young adults (10 men, 10 women) a whey protein supplement
(10 g, twice daily) or a casein (another kind of milk protein) placebo
for three months. After 3 months of consuming their respective supplements,
they found that the whey protein group had less fat, could perform better
on a bicycle stress test, and had more energy (as measured as “time
spent in activity”). (1)So the whey-protein fed subjects felt
better, exercised better, and were just plain healthier. A daily serving
of 20 grams of whey protein may provide that “boost” that
your body needs. Also, keep in mind that the thermic effect of protein
far exceeds that of carbs or fat. This means that when you consume protein,
you'll get a greater increase in metabolic rate!(2)
References
1. Lands LC, Grey VL, Smountas AA. Effect of supplementation with a
cysteine donor on muscular performance. J Appl Physiol 1999;87:1381-5.
2. Welle S, Lilavivat U, Campbell RG. Thermic effect of feeding in man:
increased plasma norepinephrine levels following glucose but not protein
or fat consumption. Metabolism 1981;30:953-8.