There are many protein powders available on the market but whey protein powder has become the best-selling protein powder – by a long shot. One main reason for this is that studies show that whey protein powder is the best protein source known for quickly and effectively building and repairing muscles after intensive exercise. However, the health benefits of whey protein powder don’t just end there. Whey protein powder is also an excellent supplement for boosting the immune system and is also a great supplement for aiding in many weight loss programs.
Let’s look in more detail at these 3 benefits of taking whey protein powder on a regular basis -
1) Muscle Building and Repair
Research has shown that whey protein powder is the most effective source of protein known for building muscles quickly and effectively. To ensure that we feed muscles with what they need after intensive exercise we have to ingest a protein source that delivers all 8 of the essential amino acids, that muscles tissue needs to repair and rebuild, in high enough doses.
Depending on how many of the 8 essential amino acids a protein source has and the amount each of these amino acids come in will determine the biological value (BV) of that protein source. BV meaning how effectively that protein source is digested and absorbed into our cells. If any particular protein source, for example, has great levels of 7 of the essential amino acids but is completely missing number 8 then that will seriously affect the BV of that protein source. A protein source that has moderate levels of all 8 essential amino acid would get a higher BV score than the previous example. The great thing with whey protein powder is that it delivers all 8 essential amino acids in high doses, making it the number one protein source on the BV scale – there is nothing higher!
2) Weight management
Whey protein powder is a great food that can complement any diet program or weight management effort. There is in fact, several different types of whey protein powder and whey protein isolate is the best choice for cutting back on body fat. Whey protein isolate is a very pure form of whey protein that contain very little or even none of the fat and sugar originally present in cows milk. Whey protein comes from cows milk. So whey protein isolate is pretty much protein and nothing else and protein is harder to digest than fat or carbohydrates. This creates a thermogenic effect, meaning that more calories are needed to digest protein, especially something as pure as whey protein isolate.
In addition to this the branched chain amino acids in whey protein powder are metabolically more likely to convert to lean muscle tissue than fat – especially as part of a healthy eating regime. One of these branched chain amino acids called leucine also helps us not lose muscle tone during calorie restricted diets, therefore helping us to burn fat and not precious muscle tone.
3) Immune System Benefits
A surprising health benefit of consuming whey protein powder on a regular basis is that it can help boost the immune system by increasing the presence of an antioxidant called l-glutahione in our cells. The role of l-glutahione in the body should not be underestimated – it is often called the master antioxidant by health experts. Whereas all other antioxidants, such as vitamins A, C and E and the plant chemicals lycopene and chlorophyll are powerful antioxidants in their own right they only operate in specific areas of the body. L-glutathione, however, should be present in every cell of the body protecting them from oxidative damage that can lead to cancers, heart disease, premature aging, cataracts, diabetes and other degenerative diseases. The reality is that many of us do not have enough l-glutathione and if this deficiency becomes chronic enough it can greatly decrease our life expectancy. The levels of l-glutathione in the body is in fact the best way known way of predicting how long a person will live!
So how does whey protein powder increase l-glutathione levels you may ask? Well, l-glutathione is made from a combination of 3 specific amino acids bonding together and whey protein supplies these amino acids abundantly. So this naturally increases glutathione levels.
Jumat, 23 Oktober 2009
How to Deal with Weight Loss Sabotage
We are overwhelmed by weight loss tips and suggestions for following our diets and weight loss programs. However, sometimes the people you love the most are the people who get in the way of your objectives. Your spouse, friends, siblings and coworkers can play distinct roles which can sabotage your greatest efforts. This form of sabotage is dangerous because it will slow down your progress or even worse stop you from continuing on journey. We have put together a list of some of the most common and dangerous weight loss saboteurs and some methods to help you handle them.
The Enabler
The enabler is often a friend or loved one that has their own food dependencies. They will often join you in a “pig-out” meal or take part in dinner and drinks. Enablers see food as a nice response to a bad situation, a bad day or just a break from their current reality. Some enablers may be threatened by your choices to live a healthy lifestyle as they feel that you will not longer have anything to bond over. The best way to deal with an enabler is to take food out of your relationship. Find other activities to take part in like shopping, hiking, seeing a movie or going to a spa. There are many ways you can hang out and talk that don’t require food.
The Critic
This friend or family member is often struggling with their own issues. They will look down on your weight loss efforts and offer criticism over ever decision or move you make. They will question your motives, your goals, your process, what you are eating, how much you are eating, why you are eating and have a negative outlook on all of it. Sometime the best way to deal with a critic is to ignore them. When they see their comments have no bearing on you they will likely back down. You may find the critic annoying as you will find yourself explaining every decision you make. Stand your ground, let them know this is you decision and you’d appreciate their support in your efforts.
The “Supportive” Spouse
Some spouses feel threatened by the thought of their partner losing weight and feeling better about themselves. For one they are threatened that your new way of life will change their current way of life or that you will move on and leave them completely. The spouse will appear to be helpful and supportive of your weight loss but quietly sabotage your efforts. Spouses often take on the characteristics of the enablers and critics saboteurs. Encouraging your spouse and reminding them of their value to you may help them deal with some of their fears. Try doing new activities with your spouse to encourage them to join you on your healthy journey. Remind them that you will love them the same no matter what weight you get to.
The Pusher
The food pusher is often your mother or spouse. They are someone very close to you that will play on your emotions to get what they want. They often use associate food with love or affection. They will use guilt, coercion, persistence and nagging to get you to eat what they are peddling. The best method for dealing with a pusher is to stall them. Tell them you’d like to finish what’s on your plate before you take anymore food. Tell them about your goals and objectives, stand your ground and don’t back down. Remind them that their love and support in your weight loss goals is very much appreciated. Eventually even the most hard core pusher will back down or find someone else to push against.
The Lonely Friend
This friend will often say things like “we haven’t been out in a while, let’s go out for dinner.” The lonely friend will also take on characteristics of an enabler and will pressure you to skip your healthy activities and spend time with them. Again take food out of the relationship and focus on activities you can do together that won’t jeopardize your goals. Encourage the friend that your relationship does not have to change because of your healthy lifestyle. Your love for your friend is still important as they are simply intimidated by your new found confidence and success.
Some Helpful Reminders
1. Stand your ground – don’t be afraid to say no to anyone. This is your life and you make the decisions that are best for you.
2. Recruit support – when your friends and family are getting you down find others that will offer support and encouragement. There are many online peer groups or support meetings you can go to which are filled with like minded healthy supporters.
3. Turn on your blinders – ignore them, you are bulletproof and they can’t break you down. Eventually they will back down and either offer you support or move on.
The Enabler
The enabler is often a friend or loved one that has their own food dependencies. They will often join you in a “pig-out” meal or take part in dinner and drinks. Enablers see food as a nice response to a bad situation, a bad day or just a break from their current reality. Some enablers may be threatened by your choices to live a healthy lifestyle as they feel that you will not longer have anything to bond over. The best way to deal with an enabler is to take food out of your relationship. Find other activities to take part in like shopping, hiking, seeing a movie or going to a spa. There are many ways you can hang out and talk that don’t require food.
The Critic
This friend or family member is often struggling with their own issues. They will look down on your weight loss efforts and offer criticism over ever decision or move you make. They will question your motives, your goals, your process, what you are eating, how much you are eating, why you are eating and have a negative outlook on all of it. Sometime the best way to deal with a critic is to ignore them. When they see their comments have no bearing on you they will likely back down. You may find the critic annoying as you will find yourself explaining every decision you make. Stand your ground, let them know this is you decision and you’d appreciate their support in your efforts.
The “Supportive” Spouse
Some spouses feel threatened by the thought of their partner losing weight and feeling better about themselves. For one they are threatened that your new way of life will change their current way of life or that you will move on and leave them completely. The spouse will appear to be helpful and supportive of your weight loss but quietly sabotage your efforts. Spouses often take on the characteristics of the enablers and critics saboteurs. Encouraging your spouse and reminding them of their value to you may help them deal with some of their fears. Try doing new activities with your spouse to encourage them to join you on your healthy journey. Remind them that you will love them the same no matter what weight you get to.
The Pusher
The food pusher is often your mother or spouse. They are someone very close to you that will play on your emotions to get what they want. They often use associate food with love or affection. They will use guilt, coercion, persistence and nagging to get you to eat what they are peddling. The best method for dealing with a pusher is to stall them. Tell them you’d like to finish what’s on your plate before you take anymore food. Tell them about your goals and objectives, stand your ground and don’t back down. Remind them that their love and support in your weight loss goals is very much appreciated. Eventually even the most hard core pusher will back down or find someone else to push against.
The Lonely Friend
This friend will often say things like “we haven’t been out in a while, let’s go out for dinner.” The lonely friend will also take on characteristics of an enabler and will pressure you to skip your healthy activities and spend time with them. Again take food out of the relationship and focus on activities you can do together that won’t jeopardize your goals. Encourage the friend that your relationship does not have to change because of your healthy lifestyle. Your love for your friend is still important as they are simply intimidated by your new found confidence and success.
Some Helpful Reminders
1. Stand your ground – don’t be afraid to say no to anyone. This is your life and you make the decisions that are best for you.
2. Recruit support – when your friends and family are getting you down find others that will offer support and encouragement. There are many online peer groups or support meetings you can go to which are filled with like minded healthy supporters.
3. Turn on your blinders – ignore them, you are bulletproof and they can’t break you down. Eventually they will back down and either offer you support or move on.
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