Many health and fitness experts believe that calorie restriction is the only way to lose weight; however, this is not always true. Though calorie restriction is an effective way to lose weight, it is not the only way to achieving your weight loss goals.
A recent study has shown that the timed consumption of whey protein combined with exercise led to a reduction in body mass, fat mass, percent body fat, abdominal fat, and waist circumference. Read on for a better idea of when to take whey protein.
In a study published by the American Physiological Society, Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study, results have concluded that regardless of caloric restriction, individuals were able to shed fat in a period of 16 weeks by exercising and drinking whey protein 3 times a day at certain times.
At the beginning of the study, the participants were split into three different groups: one group consuming protein 3 times a day at specific times (Group P), another group consuming protein 3 times a day at specific times while engaging in resistance training (Group P+RT), and the final group consuming protein 3 times a day at specific times while engaging in a variety of exercises, including resistance training, intervals, stretching/yoga/pilates, and endurance exercises (Group PRISE).
All study participants had their body compositions recorded at the beginning of the study, with total and regional body composition and visceral adipose tissue mass (VAT) scans done by dual-energy X-ray absorptiometry. Insulin sensitivity was assessed and feelings of hunger and satiety were analyzed by levels of Leptin.
The study participants then went about their daily lives with no changes to their diet, besides the extra consumption of timed whey protein and no changes to their lifestyle, besides the two groups (P+RT and PRISE) asked to engage in specific activities. At the end of the 16 week study, the study participants had their body compositions re-measured.
The results obtained from the study were conclusive and supports the conclusion that timed consumption of whey protein alone is able to yield weight loss. Though all three groups lost a considerable amount of body weight, fat mass, and abdominal fat, the PRISE group lost significantly more fat and were able to gain the most amount of lean body mass. Leptin also declined significantly among all three groups, meaning the timed consumption of whey protein helps to satiate hunger, helping participants to feel fuller.
In conclusion, results from the study strongly support the fact that individuals can lose weight (body weight, fat mass, and abdominal fat) by simply consuming whey protein three times a day at specific times. Another conclusion that can be drawn from the study that the timed consumption of whey protein can also help increase lean body mass while losing weight (body weight, fat mass, and abdominal fat) at the same time if combined with resistance training. Though the combination of timed consumption of whey protein and a variety of exercises seemed to be superior over resistance training alone, the study does not provide enough evidence to support this conclusion as the difference was not as significant.