In a week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect. Protein can boost energy expenditure by 80— calories per day , and make people automatically eat up to fewer calories per day 30 , 31 , 32 , Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds 3. Protein has been shown to aid weight loss by boosting metabolism and reducing appetite.
Whey protein can help increase fat loss while preserving lean muscle mass. Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.
This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression 39 , 40 , 41 , It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits.
Whey is high in essential amino acids and other healthy nutrients. A commonly recommended dosage is 1—2 scoops around 25—50 grams per day, usually after workouts. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys 56 , 57 , 58 , However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping.
Some people are also allergic to whey. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead. But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems. Whey protein is an exceptionally healthy way to add more protein to your diet.
This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat. When it comes to muscle gain and fat loss, protein is the king of nutrients. Whey protein seems to be even better than other forms of quality protein. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you. Some worry that vegetarian and vegan diets might lack sufficient protein. This article lists 17 high-protein plant foods you can easily add to your….
Getting enough protein is important for weight loss, muscle mass, and optimal health. Professional communication can be misinterpreted or difficult to understand across languages and cultures. The need for multicultural counseling increases as populations grow more diverse. According to the American Counseling Association, multicultural counseling is an advantage for counselors ; counseling from a multicultural lens allows them to gain knowledge, sensitivity, disposition, and personal awareness.
No one type of therapy or counseling most commonly uses multicultural counseling. These professionals may be school counselors working with elementary school students or psychologists working in private practice. Fortunately, say Helms and other experts, there are plenty of ways to get that training and experience on your own:.
Culture influences our expectations about how person-to-person interactions will occur. Additionally, culture influences how we understand health and healing. Acknowledging the role of culture in psychotherapy is important because it helps to frame specific expectations and customs within the psychotherapy experience. Even more, certain identities are underrepresented in the counseling profession, which can lead to a lack of trust on behalf of some populations, who do not believe their needs will be reflected in a counseling relationship.
There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Despite what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast.
Hunger is usually not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time. No food is allowed during the fasting period, but you can drink water , coffee , tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
It is a very popular health and fitness trend, with research to back it up. In other instances, it was done for religious reasons. Various religions, including Islam, Christianity and Buddhism, mandate some form of fasting. It has to do with hormones, genes and important cellular repair processes 3. When fasted, we get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone 4 , 5. Many people do intermittent fasting in order to lose weight, as it is a very simple and effective way to restrict calories and burn fat 6 , 7 , 8.
Others do it for the metabolic health benefits, as it can improve various different risk factors and health markers 1. There is also some evidence that intermittent fasting can help you live longer. Studies in rodents show that it can extend lifespan as effectively as calorie restriction 9 , The fewer meals you need to plan for, the simpler your life will be.
A lot of it.
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