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Testo: <blockquote data-quote="WNC2" data-source="post: 7326004" data-attributes="member: 12902"><h4>#2: Whey Protein</h4>You probably know that whey protein is the best “sports” protein because it stimulates protein synthesis more than all other sources, and it has performed well in long-term muscle and strength building studies.The reason is that along with eggs, whey scores highest in protein quality. Whey is highly digestible and contains boatloads of amino acids that are involved in muscle building, metabolism, and immune function.What you may not know is that it’s a super fat loss food and it has a number of therapeutic benefits.Scientists are using it in the clinical setting to cure diabetes, stimulate mitochondrial activity, reduce blood pressure, fix your gut, prevent muscle loss in the elderly, treat cancer, and improve all of the following: antioxidant status, function of the arteries, cholesterol, levels, and bone health.We won’t go into all the curative applications of whey protein here because it’s completely out of the scope of this article. But here are some of the body composition benefits whey can produce:<ul> <li data-xf-list-type="ul">It stimulates fat burning and has a greater thermic effect than other supplemental protein, which means that when you eat it, you burn more calories.</li> <li data-xf-list-type="ul">Taking it regularly can significantly improve blood sugar tolerance and insulin sensitivity, even in diabetics. This is interesting because whey, like all dairy proteins, is very insulinogenic, which means it leads to a release of insulin that is greater than what would be expected.</li> </ul>For example, whey supplementation was found to lead to fat loss in the absence of exercise in overweight men. Insulin levels were lower by the end of the study and the men reported feeling less hungry when taking the whey protein.<ul> <li data-xf-list-type="ul">Whey protein can reduce cravings for high-fat, high-carb foods and taking it before eating pizza has been found to lead people to eat significantly less of the pizza. Compared to a control group, a 40-gram dose of whey resulted in subjects eating 100 calories less even when the energy from the whey was added into the calorie total.</li> <li data-xf-list-type="ul">Evidence of the long-term benefit of consuming whey for fat loss is seen with two studies: In one, overweight men took whey protein but didn’t exercise, and lost more fat than a group that took soy protein. In a group of Division III female basketball players, those who took whey in conjunction with training lost more body fat than a group that took soy.</li> </ul><h4>#3: Grass-Fed, Grass-Finished Beef</h4>Beef provides an excellent profile of essential amino acids (it’s packed with the powerhouse branched-chain amino acids isoleucine, leucine, and valine) and it performs well in metabolic studies.Grass-fed (versus grain-fed or conventional) beef is abundant in non-protein nutrients. It’s high in omega-3 fats that are also found in fish, carnitine (the nutrient that aids in fat for use as fuel), glutamine (known as a muscle builder and immune booster by body builders), glycine and glutathione (immune boosters), and CLA (anti-inflammatory and immune enhancing).It’s also got zinc (for healthy androgen levels), iron (for energy production), and magnesium (for fighting stress).<h4>All this makes beef useful for body composition:</h4> <ul> <li data-xf-list-type="ul">Beef builds muscle. Older women who ate 160 grams of lean beef daily in conjunction with a strength training program gained more muscle and increased strength by 18 percent more than a group that ate a carb meal. They also had a16 percent drop in inflammation by the end of the 4-month study.</li> <li data-xf-list-type="ul">Eating beef leads to less hunger by favorably changing hunger hormones, and neural signals that keep you full and satisfied.</li> <li data-xf-list-type="ul">Eating beef regularly when creating a calorie deficit (either by cutting calories or increasing exercise) has been shown to lead to greater fat loss than control diets in which people eat as they normally would.</li> </ul><h4></h4></blockquote>

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