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Hi all, I received this via e-mail from a Nutrition website which bombards me daily with advertisments and similar such articles. I usually cast a quick eye over them or just press the delete button, but this one made me sit up and take notice as I rely on Whey Protein shakes to supplement my protein intake. I've come across some of the arguments here before, but never thought that something which contains 1g of fat will actually increase my body fat to any noticable degree. So I thought that I'd share the article with you all and invite comments. It won't come as any surprise to learn that it culminates in an advertisment for a new brand of "super grade" time release Whey Protein, so you'll have to sift through the marketing BS. But, to those of you who are knowledgable about the dietry side of things, are these claims basically true or not? "Whey protein, even the "high quality" stuff that you'd pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight. And if that wasn't enough, here are the absolute WORST times to consume whey protein: 1. During the day 2. In the evening Scratching your head? Don't: you understood it perfectly. Whey protein simply isn't a great protein to consume at any time of day, and for specific reasons. 1. Whey Protein Absorption - A review on the rate of protein absorption published in 2006 in the International Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body's natural enzymes in time to be absorbed. Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving. Kind of makes those 40g whey protein shakes seem foolish, doesn't it? Well, that's because they are. Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted...literally. 2. Insulin Release Associated With Whey - Which of the two items below cause a greater spike in insulin? a) White Bread Whey Protein Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutrition white bread, you'd be 100%...WRONG. That's right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread. In the presence of insulin, fat burning essentially stops. This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm. The truth is, whey protein simply isn't an ideal protein to use at any other time other than immediately following exercise, and even then the amount you're able to absorb on a per serving basis is extremely limited. So there you have it. Are Whey Protein Shakes really such a waste of time?
HI ALL I M 32 YEARS OLD, 5 FEET 11, 93 KGS, BODY FAT%24(5 MONTHS AGO WAS 30%) BEEN IN AND OUT OF GYM SINCE I WAS 15. STARTED STRENGTH TRAINING 5 MONTHS AGO AFTER A 5 YEARS BREAK NEVER DONE STRENGTH TRAINING BEFORE, SO 1ST COUPLE OF MONTHS I FOCUSED ON FORM AND MAKING LIFTS HEAVY. BY TODAY MY SQUATS:130KG BENCH:110 KG OHP: 75KG DEADLIFT:180KG I STARTED MY LIFTS FROM ZERO 5 MONTHS AGO, SO I AM SATISFIED WITH PROGRESS I REVIEW MY SELF EVERY 4-5 WEEKS, MY WEIGHT HAS GONE UP 2 KGS IN 5 MONTHS BF % GONE DOWN BY 6% METABOLIC RATE INCREASED LITTLE BIT WAIST 36'' SAME AS 5 MONTHS AGO CHEST, ARMS AND THIGHS HAVE INCREASED IN SIZE(CHEST VERY GOOD) MY DIET FROM LAST 3 MONTHS: ABOUT 800 GRAMS OF OVEN ROASTED, BAKED OR GRILLED CHICKEN EVERY DAY+ 500MIL OF FULL FAT MILK+1-3 EGGS OR 300 GRAMS OF COTTAGE CHEESE. I EAT COUPLE OF SLICES BREAD EVERY 2ND DAY OVEN ROASTED POTATOES OR BACKED POTATO OR 100G PASTA ONCE A WEEK A DESERT ONCE A WEEK, MIGHT EAT COUPLE COOKIES, AN APPLE, BANANA OR COUPLE ORANGE SOME DAYS I AM TRYING TO FIGURE OUT HOW TO UPLOAD PICTURES HERE, AND THEN I WILL UPLOAD ASAP MY BODY PICTURES ALL I WANT TO DO IS LOSE WEIGHT, LOSE FAT SPECIALLY THE SPARE TYRE AROUND MY BELLY IDEALLY BW 85KGS, WAIST 33-34. THNX FOR YOUR REPLIES, HELP AND INPUT ON THIS REGARDS