If you are looking for the best weight loss diet that includes supplements, you need not worry about bulking up. According to a study conducted by the Purdue University, whey protein supplements and exercise help women improve body composition and lose weight easily.
“There is a public perception that whey protein supplementation will lead to bulkiness in women, and these findings show that is not the case,” said Wayne Campbell, senior author on the study. “Whey protein supplementation favours a modest increase in lean mass of less than 1%, while not influencing fat mass.”
“Whey protein supplementation, when combined with physical activity, is shown to be an effective strategy to achieve a leaner body composition in men, but notably, females are underrepresented in this line of research. 68% of studies in the most-cited whey protein supplementation review included only males and we wanted to focus on what this means for women,” Campbell said.
More than 1,800 nutrition articles were screened across journal databases to identify 13 suitable studies with 28 intervention groups that were related to this topic.
The studies were selected based on specific factors including the inclusion of healthy women participants, consumption of whey protein supplements, exercising, information on changes in lean body mass, and a minimum of six weeks’ duration for each of the studies.
Findings of the study
“Although more research is needed to specifically assess the effects of varying states of energy sufficiency and exercise training, the overall findings support that consuming whey protein supplements may aid women seeking to modestly improve body composition, especially when they are reducing energy intake to lose body weight,” Bergia said.
According to nutritionist Prashant Wadhawan of Viiking Trance fitness by Sachiin Joshi, “Undenatured whey protein, especially isolate, are rich in immunoglobulins like IgG, IgM and IgA (a kind of antibodies).
The immunoglobulins are the same antibodies present in mother’s milk and help to develop immunity when breastfed to protect the new born from various infections and resistance to certain microbes.” Now, that seems like a good enough reason to load up on supplements.
Whey proteins also contain all the essential amino acids required for our body. It helps in repairing muscles and regeneration of connective tissues like tendons, cartilage, hair and nails. “It is a good source of protein for women who are primarily vegetarians,” he adds. However, Wadhawan offers a word of caution. “Make sure to choose a high quality branded whey protein isolate and read the label carefully to reap the real benefits. There are many substandard kind of whey protein supplements available in the market. These hardly give any benefits because the treatment or the process of how the protein is manufactured can change the quality and content of the whey protein supplement.” Always look for undenatured whey protein isolate processed through cold ultra filtration process with minimal damage to the structure to reap its benefits.