Why Whey is Way the Weigh to Go
1/13/2011 9:44 AM
| COMMENTS (17)
...okay, so I'm in love with homophones & alliteration...indulge me - and be sure to indulge in some whey protein powder as well.
Really, the stuff is like a nutritional gift from Ye Olde Diet & Workout Gods, especially if you're trying to keep your metabolism high & build muscle tissue while losing fat - and, probably most importantly, prevent your body from cannibalizing any precious muscle tissue you've been working so hard to build in the first place.
Mixing or blending up some high-quality whey with icy-cold water (& maybe a few ice cubes for better taste) before an early morning workout not only doesn't feel like you're eating (a bonus if you're just not that into breakfast), but it has been shown to keep your metabolism revved up on high for a number of hours afterward. Have 10-20g about half an hour before a workout, and then 10-20 g after a workout:
But which is better: isolate or concentrate? First, though, how the two primarily differ:
- ...if you've just done cardio: wait 45 minutes before you have any so you don't cut short the fat-burning wave you just created
- ...if you've worked out with weights: have your whey protein shake within 15-30 minutes paired with something high in easily-digestible carbs, like a banana, to create a mini insulin spike which helps drive the protein straight into your muscles to help them recover & rebuild
- (Confused? Here's the link to a post I researched on what exactly to eat WHEN after a workout.)
"In the long run, I don’t think it makes much difference whether you use concentrate or isolate," opines Tom Venuto, a natural bodybuilder, personal trainer, gym owner & author of Burn The Fat, Feed The Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. "Whether it comes from whey isolate, whey concentrate, egg whites, chicken, fish, lean red meat or whatever – I just don’t think it matters that much...Nutrition companies will surely bicker back and forth forever over whose protein powder is the best, but choosing your protein isn’t something you should lose sleep over."
- Whey Isolate: contains between 90-94% protein, has less fat & is more expensive
- Whey Concentrate: made up of 70-85% protein & contains more alpha lactoglobulins & lactoferrins (valuable immune-boosting protein subfractions) which are removed from the whey isolate when it gets filtered
Good to know, no?
Fitness, Food, Health