The New Abs Diet by David Zinczenko

Author:David Zinczenko
Language: eng
Format: epub
Publisher: Rodale
Published: 2010-07-15T16:00:00+00:00

#11: Extra-Protein (Whey) Powder

Superpowers: builds muscle, burns fat

Secret weapons: protein, cysteine, glutathione

Fights against: obesity

Sidekick: ricotta cheese

Imposter: soy protein

Protein powder? What the heck is that? It's the only Abs Diet Power-food that you may not be able to find at the supermarket, but it's the one that's worth the trip to a health food store. I'm talking about powdered whey protein, a type of animal protein that packs a muscle-building wallop. If you add whey powder to your meal—in a smoothie, for instance—you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite. Smoothies with some whey powder can be most effective before a workout. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than lifters who drank the same shake after exercising. Because exercise increases blood flow to tissues, the theory goes that having whey protein in your system when you work out may lead to a greater uptake of amino acids—the building blocks of muscle—in your muscle.

But that's not all. Whey protein can help protect your body from prostate cancer. Whey is a good source of cysteine, which your body uses to build a prostate cancer-fighting antioxidant called glutathione. Adding just a small amount may increase glutathione levels in your body by up to 60 percent.

By the way, the one great source of whey protein in your supermarket is ricotta cheese. Unlike other cheeses, which are made from milk curd, ricotta is made from whey, the liquid drained off during the making of cheeses like mozzarella. It's yet another good reason to visit your local Italian eatery.

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