Are Whey Protein Shakes Good For Weight Loss

When To Take Whey Protein To Enhance Performance

How to Use Whey Protein for Weight Loss

Our muscles are constantly being broken down and built back up based on our activity level. High-intensity exercise requires extra dietary protein to be available for muscle rebuilding and growth.

Think of your muscles as a stack of building blocks that gets knocked over by intense exercise, and whey as extra blocks that can make the tower even stronger when you rebuild it. Research shows that supplementing with extra protein, like whey, can increase gains in mass, strength, and the rate at which our muscles rebuild when combined with the right workout regimen1.

How Protein Powders Work And Common Misconceptions

Protein, along with carbohydrates and fat, are one of the three main macronutrients that make up everything we eat. Proteins are amino acids which help maintain, build and repair damaged muscle tissue. The more you exercise, and the more you work your muscles, the more protein it’s thought you need.

When we exercise, the reason our muscles get sore is that we create small tears in our muscle fibres. Proteins, which are comprised of amino acids, help mend and repair those tears. Over time, this causes muscles to build up and swell as they’re repeatedly used, torn and come back stronger.

Protein powders are entirely unrelated to steroids: they’re not chemicals, but derived from food, whether that’s animal products such as whey or a vegetarian alternative such as pea protein. We get protein every day from sources such as meat, eggs, dairy, pulses, legumes, nuts and seeds: protein powder is just a concentrated form of that.

Why do we need protein powders, if we can get everything from food? The American College of Sports Medicine recommends that people who lift weights or does endurance training regularly, such as running or cycling, need between 1.2 or 1.7g of protein per pound of body weight. every day, in order to build muscle and get stronger. That’s a lot, and hard to get from three square meals a day. Protein shakes offer a convenient, affordable way to get more protein into our diets.

Protein Shakes For Weight Loss: Why You Dont Need Them

  • Nutrition
  • Ill never forget Seth, my friend and neighbor in college, who, like many people, was lured by the clever marketing promoting protein shakes for weight loss. Lisa, I started a diet this week! he shared excitedly. Check it out, Im drinking this shake with all my meals and itll help me lose weight! By adding shakes to his meals, he was on the path to gain weight, rather than lose it. I first commended him for working towards a healthier life, then gently educated him on the fact that these shakes are meant to be eaten instead of a meal rather than in addition to.

    Brands that produce protein shakes for weight loss will claim that if you drink their shake, youll lose weight. This is both inaccurate and misleading. Losing weight is based on a calorie deficit basically your body using more energy than it takes in. Protein shakes may be a helpful short-term tool for reducing your overall daily calorie consumption, but eventually, youll need to reincorporate solid food into your diet. The key is to learn which foods and lifestyle activities are sustainable and work best for you.

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    Who Needs To Add Whey Protein To Their Diet

    Whey protein is just one of the many options available for getting enough protein in your diet. As one of the three necessary macronutrients, protein plays an important role in muscle creation, as well as blood, enzyme, and antibody health.

    The recommended daily allowance for protein is .8 grams for every kilogram of body weight. You can figure out your own RDA by first multiplying your weight by .454. Next, multiply that number by .8 this will be the number of protein grams you need according to your body mass. For example, if you weigh 150 pounds, you need around 54 g of protein per day. Your doctor can help you figure out your ideal intake based on your age, health status, and activity level.

    Most people in the United States get enough protein in their diet, but if you have an underlying condition that makes hitting that target difficult, consult your doctor to see if you might benefit from supplementing your diet with whey protein.

    The Best Protein Powder For Weight Loss You Can Buy Right Now

    Pro Elite Diet Whey Protein Powder Weight Loss Slimming ...

    One of the most popular and well priced on the market, this no-frills protein powder does what it says on the tin. Its low fat, low sugar and high protein per scoop. It comes in loads of flavours , tastes good, mixes well and has great energy-boosting macronutrients.

    Whats more, whey protein has been scientifically proven to aid weight loss a study of overweight people supplementing their diet with it found that they lost more weight and gained muscle mass than those who didnt. The same research revealed that whey protein users also enjoyed a reduction in their blood pressure and cholesterol!

    Whey is effective in boosting weight loss because of its ability to decrease appetite and make you feel fuller, meaning youre less likely to overeat.

    One potential downside is that this protein powder contains acesulfame potassium , said to be 200 times sweeter than sugar – but it’s relatively harmless at low levels.

    Supreme Nutrition Diet Whey uses natural fat-blasting ingredients green tea and flaxseed to help you reach your weight loss goals.

    Its also low in calories and high in whey protein, which we already know has been proven to help people drop pounds, according to studies. One user said having 2.5 scoops twice a day as a meal replacement had helped them lose 4kg in two weeks!

    With only 123 calories per serving, its a good all-rounder for anyone trying to lose weight, stay lean or naturally burn fat.

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    When To Take Whey Protein For Muscle Gain

    While it used to be thought that you had to consume your whey supplement right away , research now shows benefits to higher protein intake up to 24 hours after your workout.3 Thats because it can take up to a full day for our muscles to rebuild and benefit from extra protein. Consuming your shake shortly before or after your workout still provides your body with those necessary building blocks to help your muscles recover and prepare for your next workout.3

    You may change the timing of your shake based on your meals or your daily schedule. One tip to avoid a common mistake is to not consume your shake at the same time as a high-protein meal. Our bodies do have a limit to how much protein we can absorb at once, so its best to spread your protein out into 3-4 meals or snacks throughout the day.3

    When Should I Drink Protein Shakes For Weight Loss

    When you’re hungry.

    That might sound too obvious, but here’s the thing about hunger: If you’re consuming at least 30 grams of protein and 5 grams of fiber in a sitting, you likely won’t feel hungry again until your next mealtime.

    One exception is if you’ve just undertaken a massive workout, but even then you could have a shake to replenish as long as that shake is built in a healthful way.

    You may be wondering about this thing called a “nutrient window,” which was a theory within the nutrition community. It stated that if you didn’t consume the necessary protein to build muscle and lose weight within a 30 to 60 minute window before or after a workout, your body wouldn’t use that protein. New science shows that’s just not true anymore.

    As long as you’re consuming your daily requirements for protein over the course of the day, you’re fine. And that includes through protein shakes.

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    First Do Protein Shakes Make You Bulk Up

    Some peoplewomen especiallyworry that in consuming protein shakes, they’ll lose weight but increase bulk. But our experts explain that this is far from the case. While Wilcock notes that protein shakes are indeed designed to help muscle growth, you actually need to do three things to really grow bulky muscles: lift heavy weights, get adequate recovery, and consume more protein. Increasing protein intake alonewhether in the form of food or shakeswill not suddenly turn you into Arnold Schwarzenegger.

    “In essence, the body is lazy,” says Wilcock. “A protein shake on its own is no different to eating a couple of chicken breasts. It can help with the sufficient nutrition part, but without the stimulus and then the recovery, the body will carry on as normal.”

    “Protein just supports the exercise you are doing,” adds Robert S. Herbst, personal trainer, and 19-time World Champion powerlifter. “If you do heavy squats, bench press, and curls and then eat protein, you will put on muscle mass. If you row for half an hour and then have protein, you will be lean and long.” In fact, gaining this sort of lean, long muscle can actually help your weight loss goals over the long term.

    And protein shakes can even help counteract the muscle loss that is a natural side effect of a calorie deficit.

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    Boost & Preserve Metabolic Rate

    Is Whey Protein Good For Weight Loss?

    When it comes to supporting a healthy metabolism, whey protein supports several metabolic functions. While all foods have a thermic effect, meaning a certain percentage of their usable calories are burned for metabolism and/or storage, the thermic effect for protein is over five times higher than that for carbs or fats.

    In other words, you burn more calories when you consume whey protein and other high-protein foods. It also means that protein-rich foods like whey provide less metabolizable energy, meaning your body is less likely to store calories from protein as fat. 5

    Additionally, diets including plenty of high-quality protein like whey are essential for building and maintaining muscle mass. And as most people know, muscle is metabolically active and burns calories. In fact, a pound of skeletal muscle burns about three times more calories than a pound of fat.

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    How Can I Make Sure My Protein Diet Is Successful

    Using high protein drinks to manage your weight is simple and convenient but it can be all too easy to go overboard.

    For a successful protein-based diet use your shakes as a meal replacement only, not as a snack between meals. A protein shake for breakfast, lunch or both, combined with a healthy, balanced dinner is ideal.

    And while it might be tempting to zhuzh up your shake with milk, berries or other additives, this only contributes to calorie count simply mixing with water is the best option.

    When To Drink Protein Shakes For Weight Loss

    There is much discussion around what is the best time of day to drink a protein shake, but this really depends on your daily routine and your fitness goals. For those trying to lose weight, you may benefit from drinking protein shakes in the morning when your body needs fuel. You can help your metabolism to work more quickly by consuming a morning meal packed with protein. Drinking a shake first thing in the morning will up your protein intake without adding too many calories.

    Consuming a protein shake right before your regular exercise time is also said to help you reach your full potential during a workout, providing your body with plenty of energy. Many people also swear by a post-workout protein shake because it can be so beneficial in replacing the protein youve burned off while exercising and rebuild your muscles.

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    How Can Whey Protein Isolate Help Me Lose Weight

    That and the usual suspects of amino acids serve to boost muscle building to greater heights. Try adding a little cinnamon as well. If you want to shed body fat, whey protein can be a smart addition to your routine. Look them up online.

    • Both whey protein concentrate and whey protein isolate offer many similar benefits. Meanwhile, for males, it ranges from 1 gm to 1.

    • We love the fact that it is natural, with no artificial colors, flavors, sweeteners or fillers, which is difficult to find in most supplements.

    • Nutrient deficiencies, supplement use, and other aspects of diet can affect hair loss.

    • Some protein supplements induce increased satiety which may prevent binge eating and unnecessary snacking throughout the day. Keep a Varied Diet.

    The product is GMP certified and free of gluten, fillers wuey sugars. Research published in a issue of isolate whey protein weight loss American Journal of Clinical Nutrition showed through analysis of data on protein and weight loss that higher protein diets containing between 1. Andrea Boldt has been in the fitness industry for more than 20 years. Read this next. Whey is found in the watery portion of milk.

    Still, the powdered form is what many people think of when they think of whey protein, as this is the type used in workout shakes. Always consult a specialist or your own doctor for more information. You can also try one of the following whey protein recipes to mix things up:. The Bottom Line.

    How Can Diet Protein Powder Help Me Lose Weight

    Best Whey Protein For Women Weight Loss

    Yes and no. Low calorie protein powders are can only help you lose weight when used in conjunction with an exercise plan. This will also help you build lean muscle.

    A sensible way to diet, protein supplementation works in part because protein is satiating.

    Not only that but digesting protein requires more calories too, meaning that even resting you are burning more cals.

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    Whey Protein May Increase Metabolism

    Adding whey protein shakes into your diet is an easy, cost-effective way of boosting your protein intake for the day. When it comes down to weight loss there are a few phrases you may have heard, one being metabolism.

    For those unaware, metabolism is basically the process in which your body converts what you eat and drink into energy. The quicker the metabolism you have the more calories you burn, and it stops your body from storing the energy as fat .

    Studies have concluded that having a high protein intake through the day boosts metabolism and helps to burn more calories than usual . One of the reasons as to why protein can help boost your metabolism is the proteins ability to promote lean muscle mass development, especially during resistance training.

    Having more muscle mass requires more maintenance, for example, studies have shown that 10 pounds of muscle mass would burn around 50 calories in a day, whereas 10 pounds of fat would burn around 20 calories .

    One term that individuals dont associate with whey protein consumption is its thermic effect. TEF to be short is your body using calorie to simply digest and break down the food that you eat.

    Unfortunately, that doesnt mean you lose weight while you eat but it just means that your body processes fewer calories due to them already being used so less can be stored.

    What You Should Do

    McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include

    • difficulty eating or an impaired appetite
    • a surgical incision or a pressure wound that is not healing well
    • a serious condition requiring additional calories and protein in order for you to get better .

    Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”

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    Scientific Research On Whey

    Whey protein supplementation has a lot of potential to help with weight loss, based on scientific research. For instance:

    • In a placebo-controlled study on whey protein and dieting, one group of dieters was given a whey protein supplement, and the other group was given a placebo. The whey protein group lost more fat than the control group, and kept more muscle mass.
    • Another study in 2006 found that adding 60 grams of whey protein per day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to decreases in body fat and weight after 6 months.

    Should You Drink Protein Before Or After A Workout

    HOW TO USE WHEY PROTEIN FOR WEIGHT LOSS â Gauge Girl Training

    Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.

    “If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”

    Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.

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    Whey Protein Decreases Hunger & Appetite

    Whey protein is well known for helping you feel fuller for longer . A study performed in 2010 analysed food consumption after drinking a whey protein shake. Half of the subjects were given a placebo , whereas the other half were given a shake made up of either 13%, 25% or 50% of protein. Subjects were given a pasta-based lunch 90 minutes after consuming their shakes, with results showing those who had taken the protein shake ate much less. This effect was seen greater in men than women who on average ate 450 calories less, than those who took the placebo shake .

    Studies have also compiled that when consuming a protein shake that it increases appetite reducing hormones such as GLP-1, but also reduces levels of the hunger hormone ghrelin too, , which is one of the reasonings for this finding.

    In another study, Leidy et al , looked at finding the effects of consuming high protein diets on appetite and satiety in overweight and obese men. Here the participants were told to increase their protein intake to 25% of total calories, this helped to cut cravings down on average by 60% and late night snacks by 50 % too.

    Its important to note here that if consuming a shake to lose weight that you double check the contents. As if choosing the wrong protein shake, could, in fact, see you going into a calorie surplus rather than a deficit, the complete opposite to what you want.

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