Drink Your Fat A-Whey

We have long known that weight training, combined with a high protein diet, results in greater muscle gains, and there are stacks of research to back this fact. This is why protein supplementation is such a crucial part of every body builder's and weight trainer's muscle building regimen. After all, protein makes up approximately 80% of the dry weight of skeletal muscle, and growing muscle cells need an abundant and constant supply of amino acids for renewal, repair and synthesis of new proteins. For years whey isolate has been the king of all muscle building proteins. However, new research indicates whey protein is also a powerful fat-loss and anti-catabolic supplement.

Recently scientists from the Minnesota Applied Research Center investigated whether a whey protein-based supplement, high in leucine and bioactive peptides, would enhance weight loss while undergoing modest dieting. A total of 106 aged weight, matched subjects were evenly distributed between control (CTRL) and whey protein (WP) groups.

In this 12 week double-blind study, which is the gold standard, subjects followed similar diets (approximately 55% of calories as carbohydrates, 15% as protein, and 30% as fat). Researchers calculated individual dietary calories on the basis of resting metabolic rate (measured by indirect calorimetry) x 1.3 minus 500 calories, such that each subject was in an approximate 500-calorei deficit per day. The subjects ingested either a placebo of whey protein drink 20 minutes before breakfast and dinner.

After 12 weeks both groups showed significant weight loss, with no differences in total weight loss between groups. However, compared to CTRL, the WP subjects maintained more lean mass and, in contrast to the CTRL group, their weight loss was attributed to increased fat loss. Whey protein has proven to be the jack-of-all-trades muscle builder and lipolysis-enhancer.

-MuscleMag Oct. 2008

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