Whey protein is a food supplement commonly used by athletes to help boost muscle growth.
As the body cannot make amino acids, you better get them from food.
Its effects are largely attributed to the high bioavailability of leucine.
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Research devoted to these benefits remains compelling but mixed.
However, with other muscle groups (like thebiceps), there were no notable differences between either group.
Other studies have been more positive.
Prevention of Muscle Loss
Supplementing with whey protein may be important in the prevention ofmuscle lossin older adults.
This includes gains ingrip strengthand the average pace of walking.
Studies exploring these benefits are limited to animals.
It is thought whey protein suppresses the production of unstable molecules known asfree radicalsthat impair wound healing.
Whey protein also improves the overall nutritional status of users, which independently aids in wound healing.
More research is needed.
A 2023 study published in the journalNutrientexamined 14 older adults given a daily whey protein supplement for 21 days.
Weight Maintenance
People who struggle to maintain weight may benefit from a supplement like whey protein.
Whey protein is also included in manyhigh-calorie protein drinksto help people reach their daily caloric and protein goals.
After 12 weeks of supplementation and exercise, both groups lost between 3 and 6 pounds.
Certification verifies that the ingredients listed on the product label are pure and in the correct amount.
Dosage
The amount of whey protein you take will depend on your health and nutrition goals.
The amount of protein can vary depending on the brand and the serving size.
What Happens if I Take Too Much?
More isn’t always better.
There is controversy surrounding how much protein your body can utilize in a single meal.
It has a high bioavailability and contains all nine essential amino acids.
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