The Many Benefits of Whey Protein

Whey protein is an important way to stimulate the way cells build proteins as you age. 

According to the American Journal of Physiology, Endocrinology and Metabolism (Feb., 2012), whey protein helps increase muscle mass after exercise, but it also helps with sarcopenia.  Sarcopenia is the decrease in muscle mass that comes with age.  This process can create a decrease in quality of life, and even premature death.  Whey protein stimulates the protein synthesis that helps to preserve muscle mass.  According to the study, daily consumption of at least 35-50 grams of whey protein will prevent muscle loss.

There is some controversy surrounding whey vs. soy protein.  Whey is a protein found in milk and is fast absorbing.  Soy protein is a plant-based source of protein and is known for its antioxidant capabilities.  Whey protein is similar to yogurt in the way it works with the digestive tract.

Soy proteins are similar to proteins found in animals.  Some studies show that soy protein helps to reduce the symptoms of menopause.  It also may reduce the possibilities of developing osteoporosis, as well as aid in the prevention of several other diseases such as breast cancer, prostate cancer, and endometrial cancer (

Be sure to read labels when choosing a whey or soy protein.  The brand should include at least 23 grams of protein per serving.  It should have low-sugar and sodium, and under 175 calories per serving.  Protein shakes are not supposed to resemble the nutritional value of a candy bar!

Exercise Diary:

Exercise DVD- stretch and yoga

Pure Barre- 55 min. class

Eating Diary:

7 am- 1 cup egg whites, spinach, onions, chia seeds (135 cal.)

2 oz.steel cut oatmeal + cinnamon (dry weight) (241 cal.)

11 am- protein shake (160 cal.)

2 p.m.- 4 oz. halibut (154 cal.)

8 oz. mixed greens (spinach, broccoli, broccoli slaw, pea-pods, tomato, asparagus) (88 cal.)

3 oz. quinoa (150 cal.)

1/2 tsp. Uda oil- Find in refrigerator at health food stores (65 cal.)

6 p.m. – 3 oz. chicken, roasted, no skin/salt, spices (150 cal.)

3 oz. sweet potatoes (oven roasted in skin) (64 oz.)

8 oz. green vegetables (raw or steamed) asparagus, broccoli, green beans, broccoli slaw (88 cal.)

8 p.m.-6 oz. shrimp (pan seared) (145 cal.)

3 oz. beans, lima beans (frozen then thawed) (144 cal.)

8 oz. mixed greens (88 cal.)

1/2 tsp. Uda’s or flax oil (65 cal.)

1/4 cup dark chocolate acai berries (100 cal.)


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