Let’s talk about Whey Protein for busy mums. We all use them or are thinking about using them in our daily routine.
Why? How? When?
Let’s discuss and break it down!
What is Whey Protein?
Firstly, let’s understand what whey protein powder is.
Whey protein is a powdered form of protein concentrated from plant or animal sources.
When milk is processed to form cheese or yogurt, the remaining liquid is called whey as described on Health Line.
The liquid left over from this process is called Whey and is then processed into a powdered form.
This Whey protein produced naturally contains amino acids which are needed by the body.
Protein powders come in different forms, including:
- Whey Protein concentrates (WPC) and,
- Whey Protein Isolate (WPI).
The difference between Whey Protein Isolate and Whey Protein Concentrate is the way it is processed.
Whey Protein Concentrate powder is made up of approximately 80% protein and 20% contains carbohydrates and fats.
Whey Protein Isolate powder is made up of approximately 90% protein and undergoes a process to reduce the amount of carbohydrates and fats.
Although WPC and WPI vary in carbohydrates and fats, the Amino Acids found in both forms of whey protein powders are found to be the same.
The lactose amount however in WPI is found to have a lower lactose content due to the extra refining process.
Sugars in Whey Protein
Choosing the right powder is important for you and your goals.
Not all Whey Protein powders are equal.
You should avoid protein powders with too much-added sugar. Always check the labels of ingredients when looking to purchase to ensure the right fit for you and your goals.
Another way to reduce the amount of sugar is to mix your whey protein powder with water or unsweetened almond milk instead of regular milk.
Is Whey Protein Good for Women?
Whey protein powders have become ever so popular with an increasing amount of women now consuming whey protein.
Back when I was first introduced to the idea of whey protein powder, my first thought was, that’s for men and bodybuilders.
But that’s not the case, there are so many ways and benefits to incorporating whey protein into your diet, including:
- can be used in your diet as an effective tool for weight loss
- improve performance
- can help to improve muscle growth
- can help preserve lean muscle mass during weight loss
- can also help in recovery after a workout
- a convenient way to help reach your daily protein amount
- quick and easy breakfast or snack
- portable for on-the-go and no prep work
Whey protein also has many nutritional benefits found naturally including:
- Vitamins and Minerals
Vitamin B12, B6, Folate, Zinc, Magnesium, Potassium, Iron, and more.
- Amino Acid
Since whey is a powdered form of protein it is rich in amino acids which are essential for the body.
What Does Whey Protein Do For Women?
If your goal is for weight loss, consuming a morning protein shake can help fuel your body for the day. It can give a kick start to your metabolism by starting your day with a protein-packed breakfast.
Whey protein also increases the release of leptin, the hormone that reduces your appetite. Protein can also help to keep you fuller for longer and also help to keep the sugar cravings stable.
If your goal is for muscle growth, a female body is not made the same as a male. Meaning that women have to work harder to get results due to hormone levels. Protein powder can assist in building leaner muscles with the use of whey protein powder.
We need protein to produce amino acids that help to keep our hormone levels optimal, by eating the recommended protein daily or consuming protein powder can help to achieve this.
Protein helps promote lean muscle mass, without making you bulky. A lot of women worry this will be the case but that is simply not true.
Whey protein powders are packed with vitamins and minerals to assist in boosting your required levels.
Do Women need Whey Protein Powder?
Harvard Health recommends that the daily intake of protein is 0.8 grams per kilogram of body weight.
For a 70 kg adult, the RDA would be 56 grams of protein needed daily.
This amount increases for adults over 70 years of age and also pregnant women to 1 gram per kg of body weight.
Protein powder is not necessary, but it can help to reach your protein for the day. It can also help to ease the pressure of meals or snacks and assist in your weight loss goals.
When Should Women Drink Protein Powder?
Whey protein powder can be used as an effective tool for any time of the day. There is no set time you must take whey protein powder if at any.
You can take advantage of using whey protein pre or post-workouts to help recover and repair muscles.
Another use for consuming whey protein powder can be for the convenience and a time saver.
Best times for using whey protein:
- Pre-workout snack 45 minutes to 1 hour before a workout
- Post-workout snack for repairing muscles
- As a meal or snack to help keep you feeling fuller for longer
- On-the-go breakfast for busy mornings
Can I Drink Whey Protein Powder Without Working Out?
Whey protein powder has many benefits and it’s not only used for working out.
Knowing the purpose you are wanting to consume whey protein powder will help to reach your end goal quicker.
For example, protein powder can be used for:
Weight loss
If you are losing weight, you can lose muscle in the process. It is important to keep your protein up in order to preserve your muscle tissue. Consuming whey protein powders can help with reaching your protein levels.
Whey protein powder also increases the release of leptin, the hormone that sates your appetite.
There are many whey protein powders that are solely made around weight loss and are safe to be consumed as a meal replacement.
Convenience
As busy mums, we often don’t have a lot of time to prepare breakfast let alone sit down and eat it.
Whey protein powder has become a very popular breakfast meal for this very reason.
Containing protein to help keep you fuller for longer and containing vitamins and minerals, it can be a nutritious start to the day.
Another benefit of whey protein powder is that it helps replace unhealthy snacks. It gives you a boost without any extra calories or sugar.
Smoothies and Baking
Gone are the days of a boring shaker and whey protein powder.
These days there are thousands of recipes to make smoothies, smoothie bowls, desserts, and baked treats.
Whey protein powder can be added to your favourite recipes to help increase the nutritional value.
Our lives are becoming busier and busier and for me, using whey protein powder is a convenience and a time saver, especially on the busy morning commute.
By consuming whey protein powder also helps me to achieve my protein goals along with my weight loss journey by helping to conserve my muscle mass in the process.
If you are finding yourself skipping breakfast or a meal due to time and your busy schedule there are solutions to help improve your time not only by whey protein powder but you can also try meal prepping, which can help free up more time and enable healthy meals on busy days.
Have you tried or currently using whey protein powder in your diet?
Amy xx
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