I always recommend that my athletes take whey protein after lifting weights/resistance training. Its convenient, easy and gets the job done (stimulates muscle growth in conjunction with training). And, I sometimes recommend that weight loss clients supplement with whey as well (or at least drink milk). Especially those who are not getting enough protein in their current diet.
We know that protein is the most filling (satiating) of the three macronutrients (fat, carbohydrate and protein) and whey may have a particular leg up in this area. In a study published this past March, 25 young (average age – 22 years) subjects were given a custard with either casein, soy or whey protein (percent macronutrients were either 10/55/35 or 25/55/20 protein/carbohydrate/fat).
An appetite profile was taken and amino acid concentrations measured for 4 hours after the consumption of the custard. They repeated the experiment and this time ate lunch 3 hours post custard consumption. Whey triggered stronger responses in hormone concentrations and decreased hunger significantly more than did casein or soy.
Should you add whey to your diet? If you are resistance training and want maximum results, then yes, take about 20 grams post-workout. Also, if you just don’t eat meat/poultry or get enough protein everyday, consider mixing unflavored whey into hot cereals, custards/puddings or just drinking a whey shake at or between meals. It may help you stimulate weight loss and build or retain muscle tissue.
The reference for this study is: Physiol Behav 2009 Mar 23;96(4-5):675-82.
Do acute satiety studies actually reflect the long term affects of protein intake? I think soy has other benefits like lowering cholesterol and having increased antioxidant properties compared to whey. Is this true?
Long term affects for??
Both proteins have unique health attributes to them. Soy does indeed have antioxidants though the cholesterol lowering benefit of soy is miniscule for the amount you have to eat. It is a good overall vegetarian protein. Whey has a fantastic amino acid profile – it is very rich in the branched chain amino acids. In addition, depending on processing, certain forms of whey can be rich sources of immunoglobulins.