Protein & Whey
Dairy foods, such as milk, flavored milk, cheese and yogurt, have always been a good source of high-quality protein. Not only does protein help us feel fuller longer, but it also protects muscles after we work out, strengthens our immune system, and regulates our metabolism.
How much protein does your body need?
Most people need at least 0.4 grams of protein for every pound of body weight to meet basic protein requirements. If you regularly exercise, you may benefit from consuming up to twice this amount.
Why whey protein?
Whey protein is a high-quality, complete protein naturally found in dairy that contains all of the essential amino acids the body needs. In fact, it’s one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis.
Consuming whey protein after your exercise can help restore muscle and replenish glycogen — helping you make the most out of your next workout. When consumed as part of a resistance training program, whey protein can help build more lean muscle. Additionally, research shows that calorie-for-calorie, protein can help you feel fuller longer than carbohydrates or fat.
How do I add whey protein to my diet?
Whey protein powder is great for mixing with drinks, such as post-workout protein shakes or smoothies. It can also be mixed with different foods — such as oatmeal, granola or mashed potatoes — to up the protein count.
Whey protein can also be found in many energy bars and drink mixes, and is now available in some yogurts. Looks for “whey protein” (isolate, concentrate or hydrolyzed) near the beginning of the ingredient list.