is muscle milk bad for you

1 guest found this review helpful. Did you? Helpful Not helpful. Report review. Not bad. It should help build lean muscle just as well. The only thing about Muscle Milk that might be good for your situation is if you take it before a. A quality protein drink made from whole food ingredients can benefit your health in a number of ways. “For me, protein works effectively in regulating my.

Is muscle milk bad for you -

Is Whey Protein Vegan?

What you need to know about a dairy-free protein alternative.

2019-09-05 21:07:44 • By Claire Muszalski

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

   References

  1. Luhovyy, B. L., Akhavan, T., & Anderson, G. H. (2007). Whey proteins in the regulation of food intake and satiety. Journal of the American College of Nutrition26(6), 704S-712S.
  2. Guzmán‐González, M., Morais, F., Ramos, M., & Amigo, L. (1999). Influence of skimmed milk concentrate replacement by dry dairy products in a low fat set‐type yoghurt model system. I: Use of whey protein concentrates, milk protein concentrates and skimmed milk powder. Journal of the Science of Food and Agriculture79(8), 1117-1122.
  3. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & metabolism5(1), 1-7.
Источник: https://us.myprotein.com/thezone/supplements/protein-shakes-with-milk-or-water/

The 7 Best Protein Shakes That Are Actually Good for Your Health

Man with a buzzcut and medium build preparing his protein shake in the kitchen.

Perhaps in a perfect world, you’d hit the weights hard at the gym and then immediately refuel with a balanced, home-cooked meal of protein-packed, wild-caught salmon over a bed of roasted vegetables. Though we know that strength gains and fitness improvements from hard workouts are contingent upon proper nutrition — hence the saying, “abs are made in the kitchen” — it’s not always feasible to take the time to actually cook up a muscle-building meal right after your workout. Whether you’re on the go and crunched for time, or unable to stomach solid foods after exercising, having a quick, protein-packed refueling option that doesn’t require time in the kitchen is a helpful alternative to refuel your body and maximize your exercise efforts.

Enter protein shakes. Numerous ready-to-drink shakes are available that provide muscle-building protein, vitamins, minerals, and calories to fortify your body after a workout. They offer the benefits of protein powders with the convenience of eliminating the need for a shaker bottle or high-speed blender. Simply give the bottle a quick shake, pop the top, and you’re good to guzzle liquid gold for your muscles.

Though we paint a somewhat idyllic image of protein shakes, like many products that are marketed as “healthy,” a lot of shakes on the market are loaded with added sugars, fillers, and processed ingredients. To help make sure you stock your fridge with the best of the best, we’ve compiled a list of the healthiest protein shakes for men.

ALOHA Organic Plant-Based Protein Shakes

ALOHA Organic Plant Based Coconut Protein Shake has 18 grams of protein and no artificial ingredients.

The primary drawback of most prepared protein shakes is that most contain artificial sweeteners, carrageenan, or other unhealthy ingredients. Aloha Organic Plant-Based Protein Shakes contain only clean ingredients, so you can feel good about putting them in your body, especially after a hard workout. They contain 160 calories, 18 grams of plant-based protein (a blend of pea and brown rice), 3 grams of prebiotic fibers for gut health and digestive support, and organic MCT coconut oil for satiety and energy, and electrolytes. The shakes are sweetened with organic coconut sugar and monk fruit instead of any sugar alcohols, stevia, or chemicals, saving you the bloating and gas aftermath commonly experienced with sugar substitutes. The shakes taste delicious, with a richer taste due to their coconut milk base instead of a water base. They drink smoothly and keep you energized and full for longer than you’d expect given the calorie count. Aloha plant-based protein shakes are certified organic, vegan, gluten-free, soy-free, dairy-free, non-GMO, and low sugar.

Slate Milk

A 24-pack of Slate’s Dark Chocolate milk that has 20 grams of protein per serving and is Keto friendly.

When you’re really in the mood for a protein shake that’s truly reminiscent of the chocolate milk you drank as a kid, Slate Milk is the way to go. Slate Milk’s Chocolate, Dark Chocolate, and Espresso Chocolate Milks are like the grown-up athlete’s version of the classic childhood treat. They’ve also removed the lactose and amped up the protein (to 20 grams per serving), and added chicory root to boost the fiber to four grams. Slate Milkshakes are more smooth, thin, and light like milk compared to a more sticky shake, and at only 120 calories per bottle, they feel like an indulgence without any of the guilt. The process by which the lactose is removed reduces the sugar content to just 1 gram of natural sugars found in milk, meaning you’re not pouring all sorts of sugar, artificial sweeteners, and sugar alcohols into your body.

Owyn

This Owyn bottle is a delicious dark chocolate-flavored plant-based drink with 20 grams of protein.

True to their name, OWYN protein shakes — which stands for Only What You Need — are nutritious and delicious, without delivering excessive sugars, artificial flavorings, or other chemicals and fillers. OWYNs are 100% certified gluten-free vegan shakes and made from a blend of pea protein, pumpkin seed protein, and flax, a combination that provides all of the essential amino acids and nearly 50% of the recommended daily intake of omega-3 fatty acids. In addition to 20 grams of protein, the shakes have 7 grams of fat and 5 grams of fiber, making them more satiating than many protein shakes. Plus, at only 180 per bottle, you can indulge and replenish without derailing your diet goals. One thing we like about OWYN protein shakes is that they don’t have any artificial sweeteners, stevia, or sugar alcohols, which are common culprits of gastrointestinal distress, bloating, gas, and upset stomach. Instead, they sweeten with just 4 grams of organic cane sugar. Lastly, these protein shakes also deliver a hefty dose of antioxidants and phytonutrients because they contain a blend of broccoli, spinach, and kale. The best part? The greens are completely undetectable in their tasty flavors of dark chocolate, cookies and creamless, cold brew coffee, smooth vanilla, and strawberry banana.

Evolve Plant-Based Protein Shakes

A 12-pack of Evolve Double Chocolate Protein Shakes that has 20 grams of plant-based protein per serving.

Evolve Protein Shakes are another sound vegan choice. They pack in 20 grams of pea protein and an impressive 10 grams of fiber to keep you feeling full for hours. The shakes taste rich and decadent, especially the double chocolate flavor. They also are fortified with calcium, iron, vitamin B12, and zinc, which are important for bones, nerves, metabolism, and immunity, yet are often deficient in vegan diets. Evolve protein shakes are free from artificial colors, flavors, and sweeteners, and don’t contain any gluten, dairy, soy, or fillers.

Powerful Foods Greek Yogurt Protein Drink

A 12-pack of chocolate-flavored Powerful Foods Greek Yogurt Protein Drinks that has 160 calories per serving.

If you’re a Greek yogurt fan, or prefer to eat and drink things that are more “real foods” based rather than filled with protein isolates and powders, Powerful Foods Greek Yogurt Protein Drinks are a great option. They’re essentially a drinkable form of Greek yogurt, which is lauded as an excellent source of nutritious protein and calcium for your muscles, bones, and nerves. They earn the accolade of having the shortest, simplest ingredients list of all our favorite protein shakes, containing just filtered water, low-fat ultra-filtered milk, milk, greek yogurt, and cocoa. Besides delicious chocolate, the Powerful Foods Greek Yogurt Protein Drinks also come in vanilla maple, coconut, and a mocha double espresso. Each bottle contains 20 grams of protein, 160 calories, 9 grams of sugar, and nothing artificial. You get to enjoy all the satiating benefits of Greek yogurt without needing a spoon.

Pirq Vegan Protein Shake

Three different flavors of Pirq vegan Protein shakes to choose from: Caramel Coffee, Golden Vanilla, and Decadent Chocolate.

Pirq protein shakes give your body the good stuff without the additives, sugar, and chemicals found in many pre-made, commercial protein shakes. They are made with ingredients that are 100% non-GMO, vegan, dairy-free, soy-free, gluten-free, and certified kosher. Pirq protein shakes are made with high-quality plant proteins (pea and brown rice), blended with the best superfoods like almonds, anti-inflammatory curcumin, and energizing maca. The flavors feel like coffee shop favorites gone healthy, with caramel coffee, golden vanilla, and decadent chocolate. Pirq shakes are on the lighter side, providing 12 grams of protein and just 110 calories per serving, so they are ideal for refueling after lighter workouts or as an adjunct to a more complete post-workout meal. The calorie savings are mainly due to the fact that Pirq protein shakes are sweetened with stevia and erythritol, which means they are keto-friendly but may upset your stomach if you’re sensitive to sugar alcohols.

Ripple Protein Shake

Ripple protein shake is a dairy-free drink that has 20 grams of pure plant protein.

Ripple protein shakes are another smart plant-based option. Made from 20 grams of pea protein, these shakes are 100% dairy-free, nut-free, soy-free, gluten-free, lactose-free, and non-GMO verified. They use real cane sugar for the sweetener, so they don’t have any of that artificial aftertaste or GI upset that you have to suffer through with a lot of ready-made protein shakes. They are a bit sweeter, however, with each serving providing 8 grams of added sugars and 200 calories. That said, they taste great and there’s a lot to be said health-wise about just sticking with natural sugar instead of fake stuff. Ripple protein shakes come in chocolate, vanilla, and coffee flavors.

Editors' Recommendations

Источник: https://www.themanual.com/food-and-drink/best-protein-shakes/

Muscle Milk has become a ubiquitous nutritional supplement drink. Its ingredients, according to its website, include calcium and sodium caseinate, milk protein isolate, maltodextrin, fructose, potassium citrate, and vitamin mineral blend, among others.


Click to see full answer

Likewise, is Muscle Milk any good for you?

Muscle Milk contains a formula of 20 vitamins and minerals. In conclusion, the average consumer will not benefit from the high levels of protein and vitamins that Muscle Milk contains. However, for athletes with high caloric needs or people struggling to gain weight, Muscle Milk offers a dense source of nutrients.

Additionally, is Muscle Milk good for losing weight? In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake will help you to slim down regardless of whether the calories come from solid food or liquid food. In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass.

Secondly, is Muscle Milk high in sugar?

MUSCLE MILK® 100 Calorie Protein Shakes provide 20 grams of high-quality protein and 0g sugar. Grab a MUSCLE MILK® 100 Calorie Protein Shake before or after exercise to help aid in workout recovery.

Muscle Milk® 100 Calorie Protein Shake Chocolate.

Calories 100Calories from Fat 10
Dietary Fiber 2 g8%
Sugars 0g
Protein 20g40%
Vitamin A30%

Why Muscle Milk is bad for you?

It's not “healthy”Prior to the suit, Muscle Milk claimed to contain “healthy fats,” but the lawsuit alleged the drinks contained as much total and saturated fat as Krispy Kreme doughnuts. The artificial sweeteners contained in Muscle Milk are also of concern to some.

Источник: https://findanyanswer.com/what-does-muscle-milk-have-in-it
Is Whey Protein Vegan?">

Nutrition

Plant-Based Protein vs Whey What's The Difference? - MYPROTEIN™ - YouTube Video">

 

Should You Have a Protein Shake with Milk or Water?

We’re going to try and avoid sitting on the fence here, so excuse us when we begin by saying it depends. There isn’t just one benefit to each way – there are several, but it really does depend on what your aims are.

When building mass and muscle, mixing your protein with milk will yield better results. For lean builders, trimmers and toners, water is the way to go. It comes down to nutrition, as that’s exactly why you are drinking protein shakes in the first place.

Benefits of Protein Shakes with Milk

Protein in Milk

For muscle gain, there are some serious advantages to be had from consuming your protein shake with milk. Casein and whey are the two high-quality proteins found in milk, at a ratio of approximately 80% casein to 20% whey.1Whey protein has a fast digestion rate – perfect for after a workout to refuel muscles – whereas casein protein digests at a slower and steadier rate, fueling muscle-protein synthesis for extended periods of time.1

Don’t get us wrong – you of course get a helping of protein in your water-mixed protein shake, but adding it to milk will give you the edge by providing you with more protein. How much? Every cup of milk you add to your protein has 8 grams of protein already in it.2 When you mix it with a scoop of protein powder, you’re fuelling up with a mighty dose of more than 30 grams of protein all in one.

Milk can directly help your muscles to recover and rebuild after a rigorous strength workout. Building lean muscle mass actually comes with many more benefits than looking muscular alone. It can help to manage body fat and calorie balance, as well as lowering risk of diseases and common illnesses.3

Milk is the obvious choice for anyone trying to build – especially hard gainers struggling to garner enough mass to change their body type. Milk is a good source of fats and carbohydrates to achieve this. Carbohydrates not only help you to build size and aid muscle recovery after a heavy lifting session, but they provide you with the energy to get the job done in the gym.

If you’re a vegan looking to build muscle mass, soya milk is your best best for getting an additional hit of protein with 8g of protein per cup.

Taste

Nutrition aside, many people recommend milk as a mixer from the taste alone, as it gives a creamier mouthfeel and slightly sweeter taste, satisfying sweet-tooth cravings and leaving you feeling fuller.

Negatives of Protein Shakes with Milk

Taking your protein shake with milk may not be the best choice if you have a sensitivity to lactose – as in this case it can cause stomach upset. While milk isn’t high in calories, it still adds to your calories and macros for the day. If you’re cutting your calorie intake, this is an easy place to reduce calories.

milk or water for protein shake

 

Benefits of Protein Shakes with Water

They’re better for cutting

Water is calorie-free. The major benefit of taking your protein with water instead of milk comes down to weight management.

Mass gainers will benefit from milk, but if you’re trying to manage your weight while getting your protein, water is on your side. One scoop of the average protein powder mixed with just one cup of milk is an estimated 270 calories. A protein shake mixed with water is usually a mere 110 calories.

The same goes for carbohydrates and fats. Let’s make it clear that you need carbs and fats for not only muscle gain, but for general health. For macronutrient counters, carbohydrates and fats are an area to which you will be paying particularly close attention.

Milk contains carbohydrates. While above we mentioned the advantages of the carbohydrates in milk (that everyone should keep in mind), carbs may be something you’re cutting elsewhere and don’t want in abundance in your post-workout shake.

Milk is a source of fat. While your body needs fat, if your protein shake is all about the protein for you, then water is the way to go. To give you a better idea of exactly what you’re consuming, each 250ml glass of whole milk provides 8.3 grams of fat and 4.8 grams of saturated fat.

A good protein powder is designed to taste great with either milk or water, so you needn’t worry about losing flavour with your water-based shake.

Our Clear Whey and Clear Vegan however, are both designed to go with water to make you the summer post-workout drink of your dreams. And we definitely don’t recommend mixing this one with milk.

 

They can be more easily digested

Using water instead of milk in your protein shakes can cause less stomach discomfort and bloating if you are lactose-sensitive. You may feel lighter and leaner if you use water than mixing with milk.

Take Home Message

So, should you have your protein shake with milk or water? Taste aside, there are some serious differences between taking your protein with milk and water. Water is ideal if weight-loss is your goal, providing protein while minimizing the fats and carbohydrates found in milk. Those fats and carbohydrates are nothing to be ignored for muscle builders and gainers, who will massively benefit from the extra protein found in milk.

FAQs

Should I take my protein shake with milk or water?

If your goal is to build mass, mixing protein powder with milk may be more beneficial. If your goal is to lose weight, mix with water.

What are the benefits of taking protein shakes with milk?

Mixing protein powder with milk provides you with more protein than mixing with water. Milk also contains fats and carbohydrates, essential for muscle recovery.

What are the benefits of taking protein shakes with water?

Water is calorie free, meaning that if your goal is to lose weight, taking your protein shake with water may be preferable over milk.

Enjoy this article on having your protein shake with milk or water?

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How To Choose A Protein Powder

Nutrition

How To Choose A Protein Powder

Not sure where to start with protein supplements? Don't worry, we'll show you the whey.

2019-06-10 11:00:29 • By Jennifer Blow

Plant-Based Protein vs Whey  <h3>Is muscle milk bad for you - </h3> <div><div><p>So, you’ve got your protein, know all the benefits of how it allows you to quickly absorb and digest all the protein that you need immediately before, during and after a workout, and you’re starting to see and feel the difference. The label directs you to mix it with water or milk. So, should you have your protein shake with milk or water – surely the results aren’t different, are they?</p><p>This is a question that comes up for everyone from newcomers to pro-athletes, and from people trying to cut weight to those trying to build. This article will answer your questions and explain the benefits of both approaches.</p><p><strong>Jump to:</strong></p><p><iframe width=

Nutrition

Plant-Based Protein vs Whey

The 7 Best Protein Shakes That Are Actually Good for Your Health

Man with a buzzcut and medium build preparing his protein shake in the kitchen.

Perhaps in a perfect world, you’d hit the weights hard at the gym and then immediately refuel with a balanced, home-cooked meal of protein-packed, wild-caught salmon over a bed of roasted vegetables. Though we know that strength gains and fitness improvements from hard workouts are contingent upon proper nutrition — hence the saying, “abs are made in the kitchen” — it’s not always feasible to take the time to actually cook up a muscle-building meal right after your workout. Whether you’re on the go and crunched for time, or unable to stomach solid foods after exercising, having a quick, protein-packed refueling option that doesn’t require time in the kitchen is a helpful alternative to refuel your body and maximize your exercise efforts.

Enter protein shakes. Numerous ready-to-drink shakes are available that provide muscle-building protein, vitamins, minerals, and calories to fortify your body after a workout. They offer the benefits of protein powders with the convenience of eliminating the need for a shaker bottle or high-speed blender. Simply give the bottle a quick shake, pop the top, and you’re good to guzzle liquid gold for your muscles.

Though we paint a somewhat idyllic image of protein shakes, like many products that are marketed as “healthy,” a lot of shakes on the market are loaded with added sugars, fillers, and processed ingredients. To help make sure you stock your fridge with the best of the best, we’ve compiled a list of the healthiest protein shakes for men.

ALOHA Organic Plant-Based Protein Shakes

ALOHA Organic Plant Based Coconut Protein Shake has 18 grams of protein and no artificial ingredients.

The primary drawback of most prepared protein shakes is that most contain artificial sweeteners, carrageenan, or other unhealthy ingredients. Aloha Organic Plant-Based Protein Shakes contain only clean ingredients, so you can feel good about putting them in your body, especially after a hard workout. They contain 160 calories, 18 grams of plant-based protein (a blend of pea and brown rice), 3 grams of prebiotic fibers for gut health and digestive support, and organic MCT coconut oil for satiety and energy, and electrolytes. The shakes are sweetened with organic coconut sugar and monk fruit instead of any sugar alcohols, stevia, or chemicals, saving you the bloating and gas aftermath commonly experienced with sugar substitutes. The shakes taste delicious, with a richer taste due to their coconut milk base instead of a water base. They drink smoothly and keep you energized and full for longer than you’d expect given the calorie count. Aloha plant-based protein shakes are certified organic, vegan, gluten-free, soy-free, dairy-free, non-GMO, and low sugar.

Slate Milk

A 24-pack of Slate’s Dark Chocolate milk that has 20 grams of protein per serving and is Keto friendly.

When you’re really in the mood for a protein shake that’s truly reminiscent of the chocolate milk you drank as a kid, Slate Milk is the way to go. Slate Milk’s Chocolate, Dark Chocolate, and Espresso Chocolate Milks are like the grown-up athlete’s version of the classic childhood treat. They’ve also removed the lactose and amped up the protein (to 20 grams per serving), and added chicory root to boost the fiber to four grams. Slate Milkshakes are more smooth, thin, and light like milk compared to a more sticky shake, and at only 120 calories per bottle, they feel like an indulgence without any of the guilt. The process by which the lactose is removed reduces the sugar content to just 1 gram of natural sugars found in milk, meaning you’re not pouring all sorts of sugar, artificial sweeteners, and sugar alcohols into your body.

Owyn

This Owyn bottle is a delicious dark chocolate-flavored plant-based drink with 20 grams of protein.

True to their name, OWYN protein shakes — which stands for Only What You Need — are nutritious and delicious, without delivering excessive sugars, artificial flavorings, or other chemicals and fillers. OWYNs are 100% certified gluten-free vegan shakes and made from a blend of pea protein, pumpkin seed protein, and flax, a combination that provides all of the essential amino acids and nearly 50% of the recommended daily intake of omega-3 fatty acids. In addition to 20 grams of protein, the shakes have 7 grams of fat and 5 grams of fiber, making them more satiating than many protein shakes. Plus, at only 180 per bottle, you can indulge and replenish without derailing your diet goals. One thing we like about OWYN protein shakes is that they don’t have any artificial sweeteners, stevia, or sugar alcohols, which are common culprits of gastrointestinal distress, bloating, gas, and upset stomach. Instead, they sweeten with just 4 grams of organic cane sugar. Lastly, these protein shakes also deliver a hefty dose of antioxidants and phytonutrients because they contain a blend of broccoli, spinach, and kale. The best part? The greens are completely undetectable in their tasty flavors of dark chocolate, cookies and creamless, cold brew coffee, smooth vanilla, and strawberry banana.

Evolve Plant-Based Protein Shakes

A 12-pack of Evolve Double Chocolate Protein Shakes that has 20 grams of plant-based protein per serving.

Evolve Protein Shakes are another sound vegan choice. They pack in 20 grams of pea protein and an impressive 10 grams of fiber to keep you feeling full for hours. The shakes taste rich and decadent, especially the double chocolate flavor. They also are fortified with calcium, iron, vitamin B12, and zinc, which are important for bones, nerves, metabolism, and immunity, yet are often deficient in vegan diets. Evolve protein shakes are free from artificial colors, flavors, and sweeteners, and don’t contain any gluten, dairy, soy, or fillers.

Powerful Foods Greek Yogurt Protein Drink

A 12-pack of chocolate-flavored Powerful Foods Greek Yogurt Protein Drinks that has 160 calories per serving.

If you’re a Greek yogurt fan, or prefer to eat and drink things that are more “real foods” based rather than filled with protein isolates and powders, Powerful Foods Greek Yogurt Protein Drinks are a great option. They’re essentially a drinkable form of Greek yogurt, which is lauded as an excellent source of nutritious protein and calcium for your muscles, bones, and nerves. They earn the accolade of having the shortest, simplest ingredients list of all our favorite protein shakes, containing just filtered water, low-fat ultra-filtered milk, milk, greek yogurt, and cocoa. Besides delicious chocolate, the Powerful Foods Greek Yogurt Protein Drinks also come in vanilla maple, coconut, and a mocha double espresso. Each bottle contains 20 grams of protein, 160 calories, 9 grams of sugar, and nothing artificial. You get to enjoy all the satiating benefits of Greek yogurt without needing a spoon.

Pirq Vegan Protein Shake

Three different flavors of Pirq vegan Protein shakes to choose from: Caramel Coffee, Golden Vanilla, and Decadent Chocolate.

Pirq protein shakes give your body the good stuff without the additives, sugar, and chemicals found in many pre-made, commercial protein shakes. They are made with ingredients that are 100% non-GMO, vegan, dairy-free, soy-free, gluten-free, and certified kosher. Pirq protein shakes are made with high-quality plant proteins (pea and brown rice), blended with the best superfoods like almonds, anti-inflammatory curcumin, and energizing maca. The flavors feel like coffee shop favorites gone healthy, with caramel coffee, golden vanilla, and decadent chocolate. Pirq shakes are on the lighter side, providing 12 grams of protein and just 110 calories per serving, so they are ideal for refueling after lighter workouts or as an adjunct to a more complete post-workout meal. The calorie savings are mainly due to the fact that Pirq protein shakes are sweetened with stevia and erythritol, which means they are keto-friendly but may upset your stomach if you’re sensitive to sugar alcohols.

Ripple Protein Shake

Ripple protein shake is a dairy-free drink that has 20 grams of pure plant protein.

Ripple protein shakes are another smart plant-based option. Made from 20 grams of pea protein, these shakes are 100% dairy-free, nut-free, soy-free, gluten-free, lactose-free, and non-GMO verified. They use real cane sugar for the sweetener, so they don’t have any of that artificial aftertaste or GI upset that you have to suffer through with a lot of ready-made protein shakes. They are a bit sweeter, however, with each serving providing 8 grams of added sugars and 200 calories. That said, they taste great and there’s a lot to be said health-wise about just sticking with natural sugar instead of fake stuff. Ripple protein shakes come in chocolate, vanilla, and coffee flavors.

Editors' Recommendations

Источник: https://www.themanual.com/food-and-drink/best-protein-shakes/

Skimmed milk destroys protein supplement myth

"What leads to increased muscle mass and muscle strength is training. People need to stop believing that they get more muscle and strength when they train on external things such as protein powder, and take credit themselves," says Håvard Hamarsland, a PhD student at the Norwegian School of Sports Sciences.

Hamarsland is putting the finishing touches to his doctoral dissertation "Milk Protein and Bodybuilding" in which he has compared the effects of three different milk protein products on the muscle mass and muscle strength of all ages practising bodybuilding.

Proteins are called 'the body's building blocks'. During the digestion process, they are broken down into amino acids, which the body uses to build up muscles.

Strength is especially important for the elderly

In an adult, the muscles make up almost half of body weight, depending on age, sex, genes, nutrition and fitness, according to the Store Norske Leksikon. Hamarsland believes that the ability to maintain normal muscle mass is interesting from both a sports and health perspective. In particular, it is important for the ever-increasing elderly segment of the population,

"Age-related muscle and strength loss limit the ability to fend for yourself, and the risk of disease and death increases. Studies show that seniors with good muscle mass have better survival rates. Good muscle mass is also an indicator of staying active," says Hamarsland.

He shows a graph on a PC illustrating muscle mass growing until the age of 25-30 years old, whereupon it remains pretty stable even if the curve goes slightly downward from the age of 45. But past the age of 60, it drops drastically, and strength training then becomes especially important for the elderly.
"Muscular strength falls twice as fast as muscle mass," adds Hamarsland.

More leucine in the blood from native whey

Three milk protein products were tested on young people between the ages of 20 and 35, and on seniors over the age of 70 who practised bodybuilding. One was skimmed milk, the second was WPC-80 (also known as 'whey powder' and the most widely used in Norway), and the third was the new powdered 'native whey', which contains more of the amino acid leucine than normal whey powder.

The first study looked at young men who practised bodybuilding regularly. Here they found that native whey led to a higher concentration of leucine in the blood.
"More leucine is fine in theory, but we only proved a higher presence in the bloodstream. We then did a study to see how the difference in concentration affected the muscle-stimulating signals in cells, and how protein synthesis changed five hours after a workout among both study subject age groups."

Hamarsland states that this study found that native whey had more effect than milk, but was no better than plain whey. The result was the same both for age groups.

Long-term impact on building muscle

"But what happens five hours after a workout doesn't tell the whole story of how effective a protein supplement is. We therefore went ahead and did a long-term study on training to see the effect over time."

Since plain whey and native whey proved to have the same effect in the previous study, they now compared skimmed milk and native whey only. 36 members of the young age group and 30 of the old group followed a workout program three times a week, and received supplements of 20 grams of protein twice per day. The older group trained for 11 weeks, the younger 12. But the big question was whether those who received native whey developed more muscle and strength than those who received skimmed milk?

"We measured how muscle strength and mass increased over the period. But there was no difference between the two proteins. It can thus be concluded that milk is just as effective as the new super protein over time," concludes Hamarsland.

Milk contains the proteins casein and whey, and whey is called a 'quick protein' because it is easily absorbed into the body. Why do both studies not show a better effect of native whey? Hamarsland believes that one explanation may be that native whey is quickly absorbed into the body and gives a greater effect the first five hours after intake, while milk is absorbed slower than whey and can have a longer-lasting effect.

6 kg more muscle in 12 weeks

Some readers might be curious about how much the study subjects increased in muscle strength and muscle mass. Both groups increased just as much in strength and muscle mass compared to their starting point. But despite the same training program, individual differences were considerable.

"People think they get the same result as long as they follow the same training program. That's not the case, as their genes and lifestyle are also factors. Both groups increased muscle strength, but there were also some who had no improvement in muscle mass. The biggest individual increase in muscle strength was a whopping 6 kg in 12 weeks," states Hamarsland.

Varied diet provides enough proteins

A survey by the Consumer Council shows that 25% of boys between the ages of 16 – 18 use protein supplements. And the biggest reason for doing so is that they want bigger muscles. The Consumer Council describes such use as 'unhealthy'.

"Pure protein powder itself is not hazardous, as it's made from milk protein. It becomes a problem when powder replaces a regular diet, because that prevents intake of the nutrients the body needs."

Hamarsland argues that protein supplements are not needed if you have a normal diet including food with good protein sources such as meat, fish, eggs, milk and other dairy products, which is in line with other research. Several international studies show that there is little to gain from additional protein supplements in relation to the effect gained from exercise alone. A varied diet also ensures the buildup of muscle.

Facts

Increase in muscle and strength after long-term study
The old and young age groups participated in the same training program three times a week for 11 weeks (old) and 12 weeks (young). The subject who put on the most muscle mass gained 6 kg in 12 weeks, equivalent to 165 g each session. The subject who increased the least showed no change. On average, the young group put on 2.8 kg in muscle mass within 12 weeks.

All participants improved muscle strength. Doing leg presses, the subjects with the least progression increased their max. lift by 35 kg, while the subjects with the best results managed 115 kg more than at the start of the training programme. The average among the young group was an increase of 80 kg for the leg press.

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Источник: https://www.nih.no/en/about/news/news/2017/december/skimmed-milk-destroys-protein-supplement-myth/
Is Whey Protein Vegan?

What you need to know about a dairy-free protein alternative.

2019-09-05 21:07:44 • By Claire Muszalski

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

   References

  1. Luhovyy, B. L., Akhavan, T., & Anderson, G. H. (2007). Whey proteins in the regulation of food intake and satiety. Journal of the American College of Nutrition26(6), 704S-712S.
  2. Guzmán‐González, M., Morais, F., Ramos, M., & Amigo, L. (1999). Influence of skimmed milk concentrate replacement by dry dairy products in a low fat set‐type yoghurt model system. I: Use of whey protein concentrates, milk protein concentrates and skimmed milk powder. Journal of the Science of Food and Agriculture79(8), 1117-1122.
  3. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & metabolism5(1), 1-7.
Источник: https://us.myprotein.com/thezone/supplements/protein-shakes-with-milk-or-water/