Whether you want to add lean muscle, maintain what you already have or lose weight, protein is a key component of your training regimen. Not only is protein essential for maintaining lean body mass and losing fat, but it can also help with recovery and rehydration— to keep you strong, lean and to power your workouts.
Build muscle and lose weight. Whey protein is an important supplement for anyone who takes their training seriously because it stimulates protein synthesis, which helps increase lean muscle, while controlling appetite, food intake and blood sugar levels. A University of Toronto study found that consuming whey protein before a meal decreased food intake and reduced post-meal blood sugar and insulin release. Researchers fed people 10 to 40 grams of whey protein 30 minutes before an all-you-can eat pizza lunch. Food intake decreased when they consumed whey protein. The effects of whey depended on intake— the more whey protein consumed, the less food they ate. A protein supplement that contains Velositol® will amplify muscle protein synthesis even further. Whey protein supplements improve blood sugar control and reduce appetite and might be effective for promoting weight loss.
Promotes rehydration and recovery. Thirty years ago, scientists thought water was the best fluid replacement. While that’s still largely correct, sports beverages are sometimes superior because they provide water, energy and electrolytes. Milk can be a good choice because it sustains water balance longer and provides a protein source that can promote tissue adaptation and repair after exercise. A review of literature by British researcher Suzane Leser concluded that consuming proteins in a post-exercise rehydration beverage increases absorption of electrolytes and boosts levels of plasma proteins, which promote long-term hydration after exercise.
Protein’s hydrating power was also demonstrated by British researchers, led by the legendary sports nutritionist Ron Maughan. The researchers found that low-fat milk (2 percent) restored and sustained body water levels in dehydrated people better than water or a sports drink. Because of urinary fluid losses, subjects were again dehydrated one hour after consuming water or sports drinks, while they remained hydrated after consuming milk or milk plus sodium.
Adding protein to your diet. The genetic revolution is having a marked effect on agriculture products. Genetic modifications of plants and farm animals can result in increased growth rates, enhanced nutritional content and resistance to disease. Reuters, the international news agency, reported that Indian researchers developed a genetically modified “Frankenpotato” that contains 60 percent more protein and amino acids than natural potatoes. The scientists inserted genes into the potato from the amaranth plant, which is high in protein and essential amino acids. This discovery could have lifesaving implications for nutrient-deficient people around the world, and could make potatoes an important protein source for athletes.
Getting even more protein. One of the easiest and most convenient ways to get enough protein is by consuming a protein powder, which allows you to supplement 20 to 30 grams of protein to your diet. Consuming a protein supplement after weight training stimulates muscle protein synthesis more than weight training or a supplement alone. Products like Velositol® can be added to protein to double the power of protein on muscle protein synthesis— to ignite muscle protein synthesis, keep you lean and help you achieve the results in the gym that you are looking for. (American Journal Clinical Nutrition, 91: 966-75; Nutrition Bulletin, 36: 224-234; Br J Nutr, 98: 173)