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Suggest Best Whey Protein Supplements For Weight Loss
Question: Hi, I am 35 years of Male. I have recently started a rigourous exercise regime to loose about 5 kg of weight (Mostly on my belly) and also build some muscles. My exercise includes running and some basic muscle building exercises involving weights. I would like to ask the following questions:
(a) My Gym instructor has suggested taking some Whey protein supplements. Need some advise if on what type (as there are so many available in the market), what quantity every day and if there are any cautions while consuming them?
(b) The exercise schedule: Should there be rest days and if yes what is the general recommendation. I need to be careful as i have not been doing any muscle building exercise regularly in the past.
(c) Is it good to cut down carbohydrates in the diet significantly? I have removed rice from my diet completely and have also cut down on bread/flour.
(a) My Gym instructor has suggested taking some Whey protein supplements. Need some advise if on what type (as there are so many available in the market), what quantity every day and if there are any cautions while consuming them?
(b) The exercise schedule: Should there be rest days and if yes what is the general recommendation. I need to be careful as i have not been doing any muscle building exercise regularly in the past.
(c) Is it good to cut down carbohydrates in the diet significantly? I have removed rice from my diet completely and have also cut down on bread/flour.
Brief Answer:
Hello and Welcome. I most certainly can help you with your issues.
Detailed Answer:
You have asked your questions in an organized fashion and I will answer in the same manner. Before I begin, I will add a query of my own. You are trying to lose weight, so has your trainer discussed target heart rates with you before? If not, let me tell you this. Your maximum heart rate is 185 beats per minute. To achieve maximum fat loss and cardiovascular health, you should be targeting at least 20 minutes of continuous activity at 60 % (to begin with) of your maximum heart rate which is 111 beats for 60 % and work your way up to 130 beats per minute for 70% of maximum heart rate. Warm up 5-10 minutes working up to our target heart rate and then gradually slow it down for 5-10 minutes after keeping it in range for a minimum of 20 minutes.
a) There are many differences in protein powders. For your goals I suggest ISOLATED WHEY which is different than plain whey. I would caution you against buying powders with too many "additions" to them like growth hormone releasers or such.
b) Generally the recommendation is to work one set of muscles out one day, one day rest for those muscles while other muscles are targeted and worked out. So yes, a day of rest between routines is allowing the worked out muscles to regain strength and benefit from the workout the day before. You might want to do cardio one day and strength training the next day. Mix it up.
c)The amount and timing of the delivery of carbohydrate is important. While losing weight most patients do better with a lower carbohydrate intake, especially the high glycemic carbohydrates like rice. However, when engaging in an exercise program and depending on the type and intensity of the exercise, you need to replace carbohydrates and fluid. So, weigh yourself before and after exercise. To replete your fluids drink 3 cups of fluid for every pound lost.
Consumption of carbohydrate 20-30 minutes after a strenuous workout is also recommended at the level of 1.5 g carbohydrate per kg body weight to replace muscle glycogen. You need to figure these calories in your overall weight loss plan.
Have I answered your queries? Please feel free to write back if you need any additional information or clarifications.
Thank you and Be Well. If you are satisifed, please close and rate the question. If more information needed, I will be more than happy to do a follow-up. XXXXXXX J. Shattler, MS,RDN
Hello and Welcome. I most certainly can help you with your issues.
Detailed Answer:
You have asked your questions in an organized fashion and I will answer in the same manner. Before I begin, I will add a query of my own. You are trying to lose weight, so has your trainer discussed target heart rates with you before? If not, let me tell you this. Your maximum heart rate is 185 beats per minute. To achieve maximum fat loss and cardiovascular health, you should be targeting at least 20 minutes of continuous activity at 60 % (to begin with) of your maximum heart rate which is 111 beats for 60 % and work your way up to 130 beats per minute for 70% of maximum heart rate. Warm up 5-10 minutes working up to our target heart rate and then gradually slow it down for 5-10 minutes after keeping it in range for a minimum of 20 minutes.
a) There are many differences in protein powders. For your goals I suggest ISOLATED WHEY which is different than plain whey. I would caution you against buying powders with too many "additions" to them like growth hormone releasers or such.
b) Generally the recommendation is to work one set of muscles out one day, one day rest for those muscles while other muscles are targeted and worked out. So yes, a day of rest between routines is allowing the worked out muscles to regain strength and benefit from the workout the day before. You might want to do cardio one day and strength training the next day. Mix it up.
c)The amount and timing of the delivery of carbohydrate is important. While losing weight most patients do better with a lower carbohydrate intake, especially the high glycemic carbohydrates like rice. However, when engaging in an exercise program and depending on the type and intensity of the exercise, you need to replace carbohydrates and fluid. So, weigh yourself before and after exercise. To replete your fluids drink 3 cups of fluid for every pound lost.
Consumption of carbohydrate 20-30 minutes after a strenuous workout is also recommended at the level of 1.5 g carbohydrate per kg body weight to replace muscle glycogen. You need to figure these calories in your overall weight loss plan.
Have I answered your queries? Please feel free to write back if you need any additional information or clarifications.
Thank you and Be Well. If you are satisifed, please close and rate the question. If more information needed, I will be more than happy to do a follow-up. XXXXXXX J. Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Arnab Banerjee
Answered by
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