Whey Protein Shown to Help Lose Weight And Build Muscle Mass
People looking to change their body composition by losing weight and adding muscle mass may want to consider adding whey protein to their diet. According to a recent study, consuming calories in the form of whey protein rather than other calorie sources may convey more benefits in body composition.
For this study, the researchers examined the results of 14 trials that included 626 participants in total.
After examining the data, they found that replacing calories from other sources with whey protein was associated with higher losses in body weight of 9.2 lbs. on average and an average 8.1 lb. loss in body fat. When participants consumed whey protein and participated in a resistance exercise routine, there was also an average increase in lean body mass of 4.9 lbs.
Researchers from Exponent, Inc., led the study. It was published online ahead of print on April 14, 2014, in Journal of the American College of Nutrition.
Whey protein is one of the two proteins found in milk, but it is only about 1% of the composition of milk. It is obtained as a byproduct of cheese making and can be purchased in powder forms from health food stores. Additionally, it can be found in ricotta cheese, which is one of the only cheeses that do not have the whey removed and also in yogurt.