High protein diets have been shown to increase metabolic rate relative to isocaloric low protein diets. The most common and efficient way to boost protein intake is to use a protein powder supplement. However, when it comes to pumping up the metabolism to burn fat, the latest research tells us that not all protein sources are created equal. Lately, the scientific microscope has been focused on understanding how different forms of whey protein alter metabolism, where data suggest that whey protein hydrolysate (WPH) promotes the greatest reduction in body fat.
In a study presented at the Thirteenth International Society of Sports Nutrition (ISSN) Conference and Expo (Clearwater Beach, FL, USA), scientists from Texas investigated the acute metabolic responses to ingesting about 18g of WPH, whey protein concentrate (WPC), and carbohydrate (CHO) supplements in recreational male athletes. They concluded that both WPH and WPC induced equal increases in resting energy expenditure over 3 hours after ingestion (versus carbohydrate). However, WPH, and not WPC, shifted metabolism to favor fat burning.
ACTION POINT: To maximize postprandial (‘after-meal’) fat burning, drink between 10 and 20g of WPH about an hour prior to consuming large meals. Not only will this help make you feel sated (full) , but it will help keep your metabolism in ‘fat burning mode’ while you digest your meal.
Jordan M. Joy, Roxanne M. Vogel, Thomas H. Hoover, K. Shane Broughton
A whey protein hydrolysate may positively augment resting metabolism compared to intact whey protein. Proceedings of the Thirteenth International Society of Sports Nutrition (ISSN), Journal of the International Society of Sports Nutrition, September 2016, 13:33.