Whey Protein for Women?

K_Serz

I only drink male protein :drinker:

As you can see by my profile pic, it gives me super powers.

I think I just blushed...

I think that was the post of the day wasnt it? :laugh:

etoiles_argentees

Home » Blog » Protein, Cortisol, and GABA: Why Moderating Protein Reduces Anxiety (and Lengthens Life)


Protein, composed of amino acids, is the building block molecule. For this reason, we usually think of it as constructing our bones, our skin, and our muscles. A lesser-known fact of amino acids, however, is that they are also the building blocks of neurotransmitters. This means that when certain amino acids break down from proteins during digestion, we can experience mood changes and anxiety. Other amino acids can help relieve anxiety, depending on what foods are consumed. Tyrosine uniquely increases dopamine concentrations in the brain, for example. This can have positive effects for people with dopamine deficiencies, but it can hurt people who are already excitable. Another example is Leucine. Leucine increases m-Tor signalling, which is somewhat inflammatory and has been shown in many cases to be associated with aging and poor immune response.

High Protein Diets, Stress and Anxiety in the Short Term
Regardless of the differences in amino acids, higher protein diets correlate with anxiety in both animal and human studies. Here, in one study, researchers set out to show that a high carbohydrate diet would induce more stress than a high protein diet, yet their finding ended up being the opposite: a high protein meal created a greater cortisol response than a high carbohydrate meal in women. Here, high protein diets are shown to decrease testosterone and increase cortisol in men. These studies demonstrate that high protein meals increase stress responses. Moreover, MDs anecdotally report acute anxiety in patients once they start high protein diets. Finally, protein can raise norepinephrine and dopamine levels, both of which are usually high in anxious individuals, and both of which stimulate arousal.

Protein and the neurobiology of GABA
So on the surface the literature on protein intake and mental health is present, but its actually pretty sparse. Certainly, it seems as though cortisol is associated with high protein consumption, especially in the short term. But the amount of data out there is not all that much compared to how much research has been done on fat and carbohydrates. For example: nearly everyone agrees that fluctuating blood sugar is bad for mental health; they also know that tryptophan, a result of carbohydrate metabolism, helps induce feelings of calm and well-being. So these are ways in which carbohydrates have been thoroughly studied. Furthermore, nearly everyone also agrees that fat is excellent for mental health. High fat diets, but not higher protein, nor high carbohydrate, decrease anxiety in rats. So we know a lot about fat, too. What about protein? What we might be able to assert about protein comes not, then, from any epidemiological data, but from neurobiology. What does looking at amino acid chemistry and neurobiology tell us might be going on with protein metabolism?

It all has to do with GABA. For more on GABA neurons in general, refer to this post. In sum: GABA neurons are inhibitory neurons. They tell the brain to be quiet. For people who are depressed and fatigued, therefore, GABA might seem like a problematic molecule, but that’s inaccurate. GABA malfunctioning has been shown to play a role in almost all mood disorders, and in insomnia, and really any kind of imbalance in the brain that might lead to disordered behavior. GABA is strongly associated with well-being, calmness, proper memory function, proper circadian rhythms, and good sleep. GABA, because it inhibits the amygdala, also has been shown to inhibit pain and fear.

Low protein diets enhance GABA production.
One particularly powerful animal study showed the complex relationship between protein restriction and GABA. The researchers were interested in longevity, which is a topic for a whole other slew of posts, but the high GABA activity that manifests as a result of protein restriction applies equally well to mental health. Aging rats, when eating a lower protein diet, saw a long-term elevation of GABA activity. This increased the functioning of the rats’ immune systems as well as prolonged their lives. A high protein diet had the exact opposite effect. Another study found the same effect, except that both young and old rats saw the highest GABA activity on a low protein diet. These studies are conducted over weeks and months and years. What this means is that over time, a lower protein diet is optimal for GABA activity in the brain. This helps with aging, with immune function, and presumably with mood disorders.

The fact of increased GABA activity, along with having the lowest cortisol response to a meal, means that a lower protein diet may be optimal for some people’s mental health. The cortisol response is immediate; the GABA activity, also immediate, but it’s also more important on long time scales. The best way to move forward with this information is to just be cognizant of mood throughout the day. Is heart-rate spiking, or the mind racing, after a high protein meal? On a day with a particularly high protein intake? Try mitigating this by spreading protein intake out throughout the day, instead of eating it all at once. Or try keeping the absolute total to a minimum. Most people recommend .5 g of protein per lean pound of body weight, and I stand by that as well. It’s important both in the hour-by-hour day-to-day, as well as for long term mental health.

Of course, protein is also essential for mental health. I mentioned above that amino acids make up and heavily influence neurotransmitters. This is true. It is only an imbalance that can do real harm. For this reason, the best bet is to eat a sufficient amount of protein, and feel the way forward cautiously, respecting the individuality of each person’s needs.

MightyDomo

Try it out... Nectar from super supplements.

Is that the Syntrax one? I really want to try the Syntrax Nectar (naturals)

No_Finish_Line

I am really getting in to gear more and more every day with my weight loss efforts and overall general health. I have toyed with the idea of adding when protein to my diet in the form of shakes in the morning since I am horrible at making time for breakfast before my 1.5 hour commute.

However, my husband has told me that it will make me bulk up cause it is a weight gainer supplement and it is not ideal for women. Is this true? I would love to hear from any women (or man) with experience and knowledge taking whey protein.

Thanks a bunch!

they used to have products that were up to 1000 calories a serving. I think they are still around but not sure. thats a weight gainer.

most whey protein powders are under 200 cals a serving

protein powder and weight gainer two different things. what product does your husband use?

CoderGal

I only drink male protein :drinker:

As you can see by my profile pic, it gives me super powers.

I think I just blushed...

That's normal, it's one of my super powers.

stubbysticks

Sounds like your husband is functioning on limited knowledge of supplements. Yes, there are whey protein powders available targeted for gaining mass - I don't know how they're different from regular old whey protein, but they're out there - but as the others have said, standard whey protein will not make you bulky, especially if you're in a deficit. So drink up!

wildcatnyc

I use whey protein every day and have lost 100 lbs...it depends on the type of shake you purchase (mine is just whey isolate not a meal replacement shake) and how you make your shakes. As everyone on here stated, you won't bulk or gain weight unless you eat at a surplus. If you are eating at a deficit you will lose weight.

Good luck!

CoderGal

I recently added whey protein because I don't eat a lot meat and had trouble meeting the protein goal. I changed nothing else in my diet. Same calories, same exercise. I gained lbs. I thought maybe it was just water weight or something, but it's been over a month and not only are the 2 lbs are still there, but now I've gained another 1.3! I'm going to cut it out for awhile and see if it goes back down.

Maybe I should just stick to food.

Unless you are lactose intolerant and are having digestive issues from the shakes causing you to retain water, it's something else.

This, but figured I'd add the whey isolates are nearly lactose free.

Cr01502

FALSE!

I 2nd this post.

Saying whey protein isnt for women is like saying women shouldnt eat steak. They should only eat fish and chicken. ITS NONSENSE!!

Actually it would be more like saying that they shouldn't eat protein period including chicken and fish as those are both relatively high in protein. And whey protein is just that. Protein.

bcattoes

I recently added whey protein because I don't eat a lot meat and had trouble meeting the protein goal. I changed nothing else in my diet. Same calories, same exercise. I gained lbs. I thought maybe it was just water weight or something, but it's been over a month and not only are the 2 lbs are still there, but now I've gained another 1.3! I'm going to cut it out for awhile and see if it goes back down.

Maybe I should just stick to food.

Unless you are lactose intolerant and are having digestive issues from the shakes causing you to retain water, it's something else.

I have wondered about lactose. I don't drink milk (hate the taste) and other than cheese I eat very little dairy, so it's possible that I've developed an intollerance over the years. I've never had any problem with cheese, but I don't eat a huge amount of it either.

mestacy010

Try it out... Nectar from super supplements.

Is that the Syntrax one? I really want to try the Syntrax Nectar (naturals)

Yep! Its cheaper to order online then buying from the store ( which makes no sense) its low Cal and very yummy!

MrsSummerM

I am really getting in to gear more and more every day with my weight loss efforts and overall general health. I have toyed with the idea of adding when protein to my diet in the form of shakes in the morning since I am horrible at making time for breakfast before my 1.5 hour commute.

However, my husband has told me that it will make me bulk up cause it is a weight gainer supplement and it is not ideal for women. Is this true? I would love to hear from any women (or man) with experience and knowledge taking whey protein.

Thanks a bunch!

they used to have products that were up to 1000 calories a serving. I think they are still around but not sure. thats a weight gainer.

most whey protein powders are under 200 cals a serving

protein powder and weight gainer two different things. what product does your husband use?

He is not on one at the moment. Going off past experience from years back I assume as I have not seen him take supplements of any nature since we have been together. I have purchased the following. Not a high cal supplement, and not specifically marked as weight gainer.

http://www.walmart.com/ip/Body-Fortress-Dietary-Supplement-Strawberry-Super-Advanced-Whey-Protein-32-oz/10322372

DavPul

I only drink male protein :drinker:

As you can see by my profile pic, it gives me super powers.

thelovelyLIZ

Your husband is wrong.

Most women cannot "bulk up" because we lack the appropriate amount of testosterone to do so. Whey protein in an excellent way to make sure you're eating enough protein to help rebuild the muscles that you break down while lifting (and while we're on that note, lift more than barbie weights. I promise heavy lifting won't make you bulky, and will help you get that long lean look you're aiming for). Strength training and whey protein are an excellent way to reduce your body fat percentage and help keep weight off. Also, if anyone tries to sell you "whey protein for women" laugh in their face and tell them to go away. Whey protein for women is pretty much identical to the regular stuff, just more expensive.

And in case anyone questions me, here's how big and bulky lifting heavy and whey protein have made me:
http://i50.tinypic.com/2m7wyvq.jpg

CharliesInCharge

Weight gain and weight loss is a calories in, calories out equation. There is not a single item that will make you gain weight if you are in a calorie deficit, just like there is not a single item that will make you lose weight if you are in a calorie surplus.

Protein shakes are great for getting in extra protein. Unless I am eating chicken twice a day, every day, I am not getting nearly enough protein so I supplement with a shake. Since I'm working out and trying to tone, getting that protein is even more important and I just can't eat that much chicken.

amen.. burning out on chicken lol

CoderGal

I'm just going to post again for dramatic effect.

I know some people who post these types of questions well read through the replies, and see that some people think that it happens and think that they to may also be one of those rare cases that turn into a giant shemale hulk. Notice I said think. If you look up scholarly articles on it rest assure you will find there is no evidence ever documented showing that this can happen. Because it doesn't make scientific sense. You can only get as much energy from a system as you put into it, and if you're on a calorie deficit you're not going to turn into a huge hulk because you do not have the energy to keep your size as is, let alone get giant. And I assure you that those who have have, tried very very very hard to get there, and they were on a calorie surplus. And it surely didn't happen over night. And reversing the process is as easy as not eating 1 2 3.

Also strength train to make sure you preserve the muscles mass you have.

Oh and some more science. Fat is denser then muscle. How do people think they're goint to 'bulk' up on muscles when a pound of muscle is going to be slimmer then a pound of fat?

Fat doesn't make you fat, protein doesn't make you fat, carbs doesn't make you fat, excess calories do.

Also, I'm 5'7 and weigh in the 120s and have whey pretty regularly. If your bf is convinced that people who take this will gain weight, gluck trying to convince me I'm fat.

julesxo

Hrm you're husband is wrong. Unless you are eating excessive calories, you won't gain weight.

etoiles_argentees

Eat what you want people, eat what you want.

stubbysticks

Fat is denser then muscle. How do people think they're goint to 'bulk' up on muscles when a pound of muscle is going to be slimmer then a pound of fat?

Other way around: muscle is denser than fat. But I know that's what you meant.

CorvusCorax77

if you hit your calorie/macro/exercise goals, you will not grow a peter, I promise. Even if you drink whey protein to hit those macros.

eloisemonteiro

I use protein powder basically because my daily protein intake is not enough just fulling with food. if that's the case, perfect... but just be careful with what your purposes are or you can end up wasting your money

aliciab307

I am really getting in to gear more and more every day with my weight loss efforts and overall general health. I have toyed with the idea of adding when protein to my diet in the form of shakes in the morning since I am horrible at making time for breakfast before my 1.5 hour commute.

However, my husband has told me that it will make me bulk up cause it is a weight gainer supplement and it is not ideal for women. Is this true? I would love to hear from any women (or man) with experience and knowledge taking whey protein.

Thanks a bunch!

they used to have products that were up to 1000 calories a serving. I think they are still around but not sure. thats a weight gainer.

most whey protein powders are under 200 cals a serving

protein powder and weight gainer two different things. what product does your husband use?

He is not on one at the moment. Going off past experience from years back I assume as I have not seen him take supplements of any nature since we have been together. I have purchased the following. Not a high cal supplement, and not specifically marked as weight gainer.

http://www.walmart.com/ip/Body-Fortress-Dietary-Supplement-Strawberry-Super-Advanced-Whey-Protein-32-oz/10322372

I bought the vanilla flavor today as I'm being more serious about lifting heavy and reducing BF and will be trying it out possibly in my oatmeal tomorrow. Hoping to see great results!

smiling_sushi

I bought the vanilla flavor today as I'm being more serious about lifting heavy and reducing BF and will be trying it out possibly in my oatmeal tomorrow. Hoping to see great results!

Fair warning, you may want to mix the protein powder in some milk before you add it to the oatmeal. Whey tends gets kinda weird and grainy when you mix it directly into hot stuff - I tried it once, and it was not pleasant.

CoderGal

Fat is denser then muscle. How do people think they're goint to 'bulk' up on muscles when a pound of muscle is going to be slimmer then a pound of fat?

Other way around: muscle is denser than fat. But I know that's what you meant.

lol apparently I'm denser then muscle

aliciab307

I bought the vanilla flavor today as I'm being more serious about lifting heavy and reducing BF and will be trying it out possibly in my oatmeal tomorrow. Hoping to see great results!

Fair warning, you may want to mix the protein powder in some milk before you add it to the oatmeal. Whey tends gets kinda weird and grainy when you mix it directly into hot stuff - I tried it once, and it was not pleasant.

lol, thanks, I read that on some of the reviews and I definitely plan on mixing it with almond milk before putting it in my oatmeal! Thank you

No_Finish_Line

I bought the vanilla flavor today as I'm being more serious about lifting heavy and reducing BF and will be trying it out possibly in my oatmeal tomorrow. Hoping to see great results!

try strawberry flavor in your oatmeal. obviously some brands are tastier then others. I can't eat oatmeal without my strawberry powder in it lol. tastes great. I tried vanilla once thinking it would be good but i didn't enjoy it.

Some one said don't put protein powder in hot oatmeal. said it would be grainy. i've never experienced this. I put the powder in just before i eat it, so its not that hot anyway. sometimes the oatmeal soaks up almost all the water. If its really dry i have noticed that the powder can be a bit grainy ,but i just styred more and it was fine.