There are so many metabolic benefits of whey protein. Yet another favorable study came from the research team from McMaster University (published in the American Journal of Clinical Nutrition in October 2018) after they worked to determine the most effective protein for seniors struggling to rebuild muscle lost from inactivity associated with illness or long hospital stays.
They chose to compare the impact of a collagen supplement versus whey protein supplement, on older adults, the growing population most challenged by the loss of muscle and strength (sarcopenia). The researchers found that protein did not stop lean muscle loss caused by inactivity, however, the whey powder did help to rebuild muscle once the participants resumed normal activities.
The results may not be too surprising since whey is considered one of the highest quality, most absorb-able and complete proteins. It is also high in leucine, the most anabolic (or muscle-boosting) essential amino acid for muscle growth. Collagen peptides, by comparison, are much lower in their leucine content, and can be low in essential amino acids, despite its other numerous health benefits.
While the team had suspected that the collagen peptide group would have more muscle loss than those that consumed whey protein, this was not the finding as both groups lost the same amount. The difference was observed when the inactive seniors who consumed the whey protein returned to normal activities. They recovered more of their diminished skeletal muscle.
What’s the take home message here? The perfect combination to consume on rising on, an empty stomach, for your body and health is a serving of marine collagen + Vitamin C and one serving of whey protein in a shaker cup. This will allow you to gain the benefits of both of these wonderful supplements. This is also the best alternative to intermittent fasting as it helps protect your muscles, brain, bones, gut and adrenal glands but still allows for remaining in ketosis for fat-burning because it is free from calories in carbohydrates and fats.
Your next shaker cup mixture of the day should include one serving of whey protein combined with a whey protein-based meal replacement at lunch, mid afternoon or dinner if you get home late.
Not to worry if you do not tolerate whey or wish to avoid it as an animal-based source of protein. While plant proteins are incomplete, the proteins in soy and pea are almost complete. They are, however, low in methionine. Rice is quite high up there too, though poor in lysine. The trick is to combine the incomplete protein sources, like in a Pea and Rice Protein. The amino acid of this blend is similar to that of whey and it is a plant protein supplement that is low in sodium. Combine the Pea and Rice Protein with the Collagen + Vitamin C in the morning and mix it with a Vegan Protein Meal Replacement to have in the afternoon.
Meal 1: 7:00 – 830 AM
Intermittent Fasting Shake – The Hormone Diet Better Option:
1 ½ scoops of collagen plus Vitamin C (15 grams marine collagen)
30 grams of whey protein (or plant based pea, hemp, pumpkin or rice)
shake with ice (optional) and water in a shaker cup or mason jar