Whey Protein Improves Blood Sugar Control and Decreases Appetite

Here’s a useful tip for controlling both food intake and blood sugar when you’re looking to lose some body fat: Use a whey protein supplement. You see, a study conducted at the university of Toronto last year found that taking whey protein before a meal both decreased food intake and reduced post-meal blood sugar and release of insulin from the pancreas. For many people, this will translate to easier fat loss.

The study was conducted by feeding people 10-40 grams of whey protein half an hour before and all-you-can-eat pizza lunch. The researchers found that all dosages increased food intake, but the more whey protein the study participants had, the less pizza they ate.

Considering how whey protein reduces appetite and controls blood sugar, I’d happily recommend using a whey protein supplement to any non-vegan looking to lose weight, and it may also be a useful supplement when working to reverse insulin resistance (although – as always – you will have to talk to your doctor about that, as we really do not give medical advice on this site!)

If you’re new to whey protein supplementation and looking for a high quality, great tasting and healthy whey protein product, consider the popular Jay Robb Whey Protein, which we use ourselves from time to time. If you’re looking for something more cost effective, Ultimate Nutrition’s Prostar Whey is easy to recommend. Also make sure you read our guide on how to pick a good whey protein powder.

Source: American Journal of Clinical Nutrition, 91:966-75, 2010

Study: Milk Rehydrates Your Kid Better than Water

Water is often touted as the best tool for rehydration, but unless you’re on a strict diet there are probably better, more effective drinks to use. If I’m not using a sports drink of some kind (usually with added electrolytes), I personally favor a big glass of fresh coconut water (which contains electrolytes naturally), but now scientists have found that milk may also be a superior rehydration drink – at least if you’re a kid.

Research director Brian Timmons of the Child Health & Exercise Medicine Program at McMaster University engaged eight ten year olds in a study on exercise, climate and rehydration. The children where asked to perform exercise in a climate chamber, after which they were given a liquid to rehydrate themselves, either consisting of milk, water or a regular sports drink They were then measured for rehydration.

The findings may surprise some people. Milk proved to be the superior drink for rehydration, beating out both water and the sports drink used in the study (do keep in mind, however, that there may very well be other brands / types that are superior). Milk is a powerful source of calcium, electrolytes, carbohydrates and high quality protein, and therefore rehydrates better than pure water or sports drinks where only some of these nutrients (typically carbohydrates) are present.

Proper hydration is obviously important for both optimum health and performance. The study was published on August 17th.

It is certainly worth noting that this study was funded by Dairy Farmers of Canada. We’d like to see more research done on this subject, with funding coming from more independent sources. Still, given the nutritional value of milk we’re not surprised by the findings here.


Teens who were breastfed as infants have stronger leg muscles, study shows

A new study conducted in Spain shows evidence that teenagers who were breast fed as infants have stronger leg muscles and more explosive strength than those who were not breast fed, and that consuming mother’s milk for a longer period of time resulted in greater muscle strength. The researchers tested the muscular strength and aerobic capabilities of more than 2,500 adolescents, and asked their parents about the type of feeding their children had received when they were babies. A strong correlation between breast feeding and leg strength later in life was found: both male and female teenagers who had been breast fed were stronger than their non-breast fed friends, and those who had been breast fed the longest were also the strongest. A link between weight at birth and and better muscle condition during adolescence was also observed. The study showed that the effect of breast feeding was present despite variations in fat mass, height or total muscle mass.

This seems to be the first study to look at the correlation between breast feeding and future muscular aptitude, but several previous studies have shown benefits for children who have been breast fed. Breast feeding seems to have a positive impact on overall health, and may offer increased protection against allergies, skin diseases, obesity and diabetes.

Once again, we have research showing that if you stray too far from nature’s path, there may very well be a price to pay. I’m not so sure I would argue that breast feeding is beneficial as such; instead, it is harmful to not be breast fed. After all, breast feeding is the natural thing here, and all babies are obviously supposed to be breast fed. Neglecting the natural needs of your child may cause them harm in the future.

With regards to leg strength, though… In case you have concerns that you did not get breast fed enough as an infant, you can always do yer squats!

Source: Health.com