Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

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Shake containing 20 g whey makes weight loss diet easier

Athletes who do weight training and want to lose weight can keep their appetite under control and therefore also increase the chance of their weight-loss attempt actually succeeding by drinking a shake containing 20 g whey an hour before a meal. Higher doses don't work any better, Australian researchers discovered.

The slimming effect of protein
If you want to lose weight, you need to consume more protein and less carbohydrate and fat. The satiating effect of protein means you'll eat less and that your body burns a little more energy.

You can increase the protein portion of your diet by consuming a whey shake between meals. But how much protein should the shake contain? That's the question that the Australians, who worked at the Queensland University of Technology, set out to answer.

The researchers performed an experiment using ten male athletes. The men played rugby, football or soccer, and also did weight training three times a week.

The subjects had to come to the researchers' lab on four different mornings. There they were given breakfast, an hour later a whey shake and a couple of hours later lunch. The shake contained on one occasion 20 g whey, the next time 40 g whey, the time after than 60 g and the last time 80 g whey.

The researchers then measured how much the subjects ate during their lunch. As you can see below, it didn't matter much how much whey the subjects had consumed. They ate the same amount of lunch after a shake containing 20 g whey as they did after a shake containing 80 g whey.

Shake containing 20 g whey makes weight loss easier

During the days that the subjects spent in the lab they also had to indicate how hungry they were on a number of occasions. This way the researchers were able to work out how feelings of hunger increased after breakfast and how the shake suppressed the subjects' appetite.

Shake containing 20 g whey makes weight loss easier

That's how they learned that the amount of whey in the shake didn't make any difference: all doses suppressed feelings of hunger equally.

Appetite. 2015 Sep;92:178-84.

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Nutrition & Strength Training
Weight Loss