Amino Acids Boost Muscle Growth
Leucine plays a key role in stimulating muscle growth in the body. This is why many athletes choose to increase their intake of this and other amino acids when training by adding whey protein to their diets.
As your muscle tone improves, its likely youll see positive body change, even if your overall mass isnt affected, making it appear as if you have lost weight.
Warning! Whey protein may not be a wonderful idea for everyone, especially those with reduced kidney function or taking certain antibiotics. If in doubt, check with a medical professional first.
What You Need To Know About Whey Protein And Weight Loss
Reaching and maintaining a healthy weight are some of the most common fitness and health goals and for good reason! Maintaining a healthy weight is one of the best things you can do for yourself physically, mentally, and emotionally. Being at a healthy weight offers copious health benefits, such as reducing the risk of heart disease, type 2 diabetes, stroke, and other illnesses. It can also have a positive impact on your mental health and happiness .
One of the most impactful weight-loss strategies is to implement small dietary changes. This can be anything from waking up early to eat a healthy breakfast, snacking on raw nuts instead of a chocolate bar, or introducing whey protein to your diet.
But wait, you say, those whey protein shakes are just for those muscled guys at the gym, arent they? Nope! While whey protein does help build muscle, it can do so much more and is an easy, safe, and affordable way to help with weight loss. Intrigued? We thought you might be. Here are our answers to your most common questions about using whey protein for weight loss.
Can Women Drink Whey Protein When Trying To Lose Weight
Its no secret that whey protein holds the crown when it comes to building muscle. What you may not know is that whey offers other benefits that make it an excellent addition to your weight management meal plan. Its one of the main protein sources in milk and contains an extremely rich variety of amino acids — the building blocks of protein.
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So Which Protein Powder Is Best For Weight Loss
· Whey protein is the most popular type of protein powder and for good reason. It’s packed with nutrients and has been shown to help with weight loss.
· Casein protein is another good option for those looking to lose weight. Like whey, it’s rich in nutrients and has been shown to boost metabolism and promote fat burning.
· Plant-based protein powders are a great option for those who are looking to lose weight and are vegan or vegetarian. These protein powders tend to be lower in calories and fat than their animal-based counterparts.
Garden Of Life Meal Vanilla Powder
“This vegan protein powder is made from a blend of pea protein, brown rice proteins and a combination of whole grains including millet, quinoa, amaranth as well as seeds like chia, flax and lentil,” says Valdez.
Per serving : 130 calories, 2 g fat, 190 mg sodium, 12 g carbs, 2 g sugar, 20 g protein
4. RSP Nutrition AvoCollagen Protein Powder
Adding powder to smoothies is nice and all, but this powder can be baked into peanut butter bars, tossed into tomato sauce, and mixed right into oatmeal.
Plus, “One scoop has only 100 calories and no sugar since its simply pure protein which makes it a perfect addition to any recipe to increase its nutrient density,” says Kristin Kirkpatrick, RD.
Per serving: 100 calories, 0.5 g fat, , < 1 g carbs, 0 g sugar, 115 mg sodium, 0 g fiber, 23 g protein
6. Ancient Nutrition Bone Broth Protein Powder
Per serving: 90 calories, < 1 g fat, , 2 g carbs, 1 g sugar, 150 mg sodium, n/a g fiber, 20 g protein
7. Isopure Whey Protein Isolate Powder
It’s simple: Tasty protein powders are often hard to come by. But “Orgain is a superior option,” says Lisa Moskovitz, RD, CEO of The NY Nutrition Group, a private New York City-based nutrition practice. Snag this one when you want a good protein powder with zero artificial ingredients or sweeteners.
Per serving: 150 calories, 3.5 g fat, , 14 g carbs, 2 g sugar, 140 mg sodium, 3 g fiber, 21 g protein
Raw Egg Protein Shake
The raw egg protein shake is not only important for weight loss but also muscle building. The main ingredient of the homemade protein shake is raw egg, and you must ensure that the eggs you use are of good quality. The shake is made by mixing 1 raw egg including its yolk, Â½ avocado, Â½ cup of milk or coconut milk, 1 banana, 1 teaspoon of honey, and Â½ teaspoon of cinnamon. To prepare, place all the ingredients in a blender and blend them .
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Calorie Balance And Whey Protein
Changing your weight requires adjusting the number of calories you eat, not just adding whey protein to your daily diet. For example, if you eat 250 to 500 calories more than you burn each day, you’ll gain weight at a safe rate of 0.5 to 1 pound weekly. On the other hand, reducing your intake to 500 to 1,000 calories less than you burn daily will allow you to lose weight 1 to 2 pounds each week.
Whey protein serves as a source of calories, so you can use it to get the extra calories needed for weight gain. On the other hand, you can budget the calories in whey into a restricted-calorie diet, which will allow you to lose weight. How many calories you’ll find in a serving of whey depends on the type you choose, and whether it is isolate protein or concentrate protein. Isolate protein is processed to remove more carbs and fat, so it provides more protein per scoop, and often it provides fewer calories per gram of protein.
If you’re trying to add more calories and gain weight, whey concentrate protein might be a good choice. However, if you’re trying to lose weight, a protein supplement made from isolate protein may be a lower calorie option. In addition to the type of whey protein used, if you’re drinking a premixed shake, there may be other high-calorie ingredients added. If you’re trying to limit extra calories, make sure you check the nutrition facts label, or ask what’s in your shake.
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Whey Protein Helps Suppress The Appetite
Whey protein stimulates hormones that control hunger. Of all of the nutrients in your diet, whey protein is the most satiating, reported the Mediterranean Journal of Nutrition and Metabolism in February 2013. In the study, scientists measured hunger hormones before and after volunteers consumed whey protein. Whey protein significantly increased an appetite-controlling hormone called glucagon-like peptide-1 and suppressed the desire to eat, according to the study.
Whey Protein Enhances Fat Loss
Adding whey protein to your diet may enhance weight loss, reports a study in the February 2017 issue of Obesity Journal. The trial consisted of women who regained weight two or more years after having weight loss surgery. Researchers aimed to find out whether adding whey protein to a calorie-restricted diet would help them lose weight and keep it off.
Two groups were placed on a restricted-calorie diet, except one group added whey protein while the other didnt. The group that added whey protein experienced significantly more fat loss and overall weight loss, the study reports.
Researchers arent sure whether the increase protein intake, unique amino acids content, or a different mechanism is responsible for the enhanced fat loss benefits. Further studies are necessary to find out.
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Were All Different And So Many Things Come Into Play Here
For example, what if you already get the amount of protein that your body needs?
Even if youre not consuming excess calories, if you take in more protein than you need, it can get in the way of your weight loss efforts.
In fact, if you already get plenty of protein and you try to add more in, but then CUT OUT OTHER FOODS THAT YOU NEED, youll fall short on the nutrients that your body needs to function at its best and that keep you healthy, make your metabolism run efficiently, provide you with energy and that also make the most of proteinlike certain B vitamins that help you to turn your protein into usable energy and to be used appropriately for muscle growth. So, clearly in this case, if youre adding in protein at the expense of cutting other important nutrients, protein powder isnt ideal for you.
Other Foods To Integrate Into Your Diet
Aside from protein shakes, there are many other foods that can help you lose weight and gain lean muscle for a more physically fit body. Fatty fish is one of the most important types of protein to integrate into your diet because of the high omega-3 content. The American Heart Association recommends eating a 3.5 ounce serving of fatty fish at least twice a week for optimal health benefits, including decreased risk of heart disease.
Chicken is another protein flush with health benefits that makes for the perfect main course at dinner or lunchtime, particularly because it is low in fat. Throughout the day, you should try to integrate healthy snacks over those void of nutritional value, like chips. Pita and hummus is an excellent snack, which is also rich in protein and low in fat. Nuts are one of the best snacks because they also contain protein along with minerals and vitamins that help support a healthy diet and reduce feelings of hunger.
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Is Whey Protein Good For Weight Loss
Lets look at the science behind weight loss and whey protein:
- Weight loss requires a consistent calorie deficit, by reducing food and/or increasing exercise and activity .
- Proteins, including whey protein powder, can help you stay fuller longer, which in turn can keep you within your ideal calorie range for weight loss .
Whey is high in the amino acid leucine, says Marinaccio, which is specifically why whey protein is beneficial for both preserving lean muscle and fat loss. Research shows that whey protein also encourages the release of anabolic hormones, including insulin.
The best time to take whey protein powder is after a workout because it is a fast-digesting protein.
Some studies suggest that consuming whey protein after intense exercise may help speed muscle recovery, adds Gorin.
But while whey protein powder can certainly be part of your weight-loss plan, it shouldnt be considered a magic bullet.
The more important thing is fueling properly before and after a hard workout eating a little protein and carbs beforehand and more of both afterward, says Gorin. Whey supplements are a way to get that protein. The protein beforehand potentially helps make amino acids available to your muscles so your body doesnt break down protein in your muscles. Afterward, it helps your muscles to repair and build strength.
Protein From Whole Meals Works In The Same Way As Protein Powder Does
Animal proteins, as well as vegan proteins such brown rice, fermented soy products, and hemp, are just as beneficial as powdered protein. They are, however, more difficult to come by and take longer to make than a shake.
A well-balanced diet that includes lots of natural protein sources, as well as protein supplements, is a winning combination for improving training and increasing muscle growth.
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Why Protein Quality Matters
The term protein quality refers to the balance of amino acids, the digestibility of the protein, and the availability of the absorbed amino acids. In particular, protein quality emphasizes the essential amino acids, which are those the body needs, cannot produce, and must get through the diet. For these reasons, whey protein, along with other animal-based proteins, reign supreme across the scales for protein quality. Theyre easily digested, rapidly absorbed, and the most concentrated sources of essential amino acids.
If we take an even closer look, the two major components of milk protein are whey, which is rapidly digested, and casein, which is digested much more slowly.
Whey makes up 20% of the proteins in milk and is the liquid portion of milk. It is separated from the curd, which comprises the remaining 80% during the cheese-making process. Whey contains five major peptides and hundreds of low-abundance peptides, which together provide a host of benefits for weight loss.
Gold Standard 100% Whey
Gold Standard 100% Whey, from Optimum Nutrition, lives up to its name. Its exactly what youd expect from a high-quality protein powder and, thanks to its straightforward formula, is a popular and widely used protein powder among athletes and bodybuilders.
When you take a serving of Gold Standard 100% Whey protein powder, youll benefit from over 20 grams of complete proteins and an additional 5,5 grams of branched-chain amino acids. That makes it an excellent product to stimulate weight loss.
Its recommended to take two scoops of the powder once a day, either in the morning or evening, with milk, water, or your preferred milk substitute if youre following a vegan diet. Be warned, though this product does contain soy lecithin, so use it with caution if youre allergic to soy products.
Head to Amazon to purchase a tub of Gold Standard 100% Whey in either Vanilla Bean or Turbo Chocolate flavors.
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Boost & Preserve Metabolic Rate
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.
Ascent Native Fuel Micellar Casein
Ascent uses only natural ingredients and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,â says Tara Collingwood, RD, team dietitian for the Orlando Magic. âIts also an excellent source of all essential amino acids.
Per serving: 110 calories, 1 g fat, , 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein
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For people who want to lose weight, Nuubu is a real revelation. Overweight people often suffer from tension or chronic pain. With Nuubu, you can now kill two birds with one stone. Nutritionists highly recommend those with weight problems use these foot pads right away! By helping you lose weight, the pads reduce the load on your overloaded muscles and joints too.
Can Protein Powder Help You Lose Weight
The short answer: yes, but you still have to work.
Krissy Kendall, Ph.D., says this macronutrient is worth prioritizing first in your diet, and should make up at least 30 percent of your total calories when weight loss is the goal.
“Meeting your protein requirements in your diet is especially important when you increase your activity level ,” she says in the article “How to Lose Weight.” “Not only does it help your body build and maintain muscle mass, it may help to facilitate weight loss, and can increase your feelings of fullness. So, while you may associate a protein shake primarily with getting bigger, it can be just as important an ally when weight loss is the goal!”
Dietary protein can also help you lose weight because it has a higher thermic effect than carbohydrates and fat combined. This means your body burns more calories to digest, absorb, and distribute nutrients from protein than with carbs and fats.
That’s why the number of calories in your shake doesn’t tell the whole story. Boost just this macro first, and you might be surprised by the results you can achieve.
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There Are Two Types Of Protein In Milk:
The watery part of milk is where whey is found. The fatty parts of the milk coagulate during cheese production, and the whey is separated as a by-product.
The serum is what youd see if you opened a container of yoghurt and saw liquid floating on top. It was once discarded by cheesemakers before they realized its financial value.
Once the whey is divided during the cheese-making process, it goes through a series of processing steps to become what most people recognize as whey protein a powder that is used to supplement meal replacement shakes and other nutritional products with a high biological value.
Whey protein does not have a pleasant taste on its own, which is why it is usually flavoured. Popular flavours include vanilla, chocolate, and strawberry. Wanting to use whey protein is a useful way to increase your protein intake.
This is useful for bodybuilders and gym-goers and people who need to lose weight or increase their protein intake.
Klean Athlete Whey Protein Isolate
This option is also high in protein with 20 grams per scoop, and also offers electrolytes for athletes, which can come in handy as a replenishing drink post-workout, says Garcia.
This would be best used for recovery to reduce the likelihood of sugar cravings and energy crashes that lead to excessive snacking or overeating at meal times later in the day, she explains. Mix one up and drink right after a sweat session for max benefit in the muscle-building and craving-crushing departments.
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