Which Whey Protein Powder Is Best For Weight Loss

Your Body Absorbs Casein Protein Slower Than Whey

What is the BEST Whey Protein Powder for Weight Loss?

One of the significant differences between casein and whey protein is how quickly your body absorbs them.

Your body breaks down protein into many small molecules called amino acids, which circulate in your bloodstream until theyre absorbed.

Levels of these amino acids stay elevated in your blood for four to five hours after you consume casein but only 90 minutes after you consume whey .

This is because the two proteins digest at different rates.

As it does in cheesemaking, casein forms curds once exposed to the acids in your stomach. These curds lengthen your bodys digestion and absorption processes.

Therefore, casein protein provides your body with a slow, steady release of amino acids, making it ideal before fasting situations, such as sleep (

, 9).

Summary

Casein protein digests slowly while whey digests quickly. These differences in absorption rates make casein protein good before bed and whey protein ideal for around your workouts.

Whey Protein Is Better Than Casein For Building Muscle

Whey protein is not only better suited for workouts because its quickly absorbed but also due to its amino acids profile.

It contains more of the branched-chain amino acids leucine, isoleucine and valine, while casein contains a higher portion of the amino acids histidine, methionine and phenylalanine .

While all essential amino acids are important for building muscle, leucine is the one that jumpstarts the process .

Owing in part to its higher leucine content, whey protein stimulates muscle protein synthesis the process by which muscles grow more than casein, especially when consumed in tandem with your workouts (

  • Iron: 4% of the RDI
  • Calcium: 50% of the RDI

Keep in mind that these nutrition facts may vary, depending on the specific product you buy, so be sure to read labels carefully.

Whats more, there are some other factors to consider:

  • Casein protein powder is generally more expensive than whey.
  • Whey protein powder tends to mix better than casein.
  • Whey protein powder often has a better consistency and taste than casein.

You can also buy protein blends, which typically contain a combination of casein and whey, giving you the benefits of each.

Alternatively, you can buy both powders individually and take whey protein powder with workouts, then casein before bed.

What Are The Health Benefits Of Whey Protein Powder

Whey protein is a functional food that your body can use to stay healthy. Many of the health benefits of this protein are due to the fact that it has a complete amino acid profile, making it a high-quality, easily digestible source of protein. It also contains antioxidant substances that promote overall health and wellness.

One of the most sought-after benefits of whey protein is its potential to help you increase your muscle mass and strength. Studies have shown that using whey protein on a daily basis is more effective in promoting muscle gains than soy protein. This is due to whey’s high quality and its concentration of amino acids that help your body increase protein synthesis when used with resistance training.

Whey protein is also effective in promoting weight loss and reducing insulin sensitivity. Because having a lower sensitivity to insulin means that your blood sugar will remain stable throughout the day, you are less likely to experience sugar crashes that send you running for snacks.

The physical health benefits of consuming whey protein are clear, but did you know that it can also benefit your mental health? Alpha-lactalbumin, an active component in whey protein, can help reduce levels of cortisol and increase your brain’s production of serotonin.

Now that you know why you should choose whey protein, how do you know which whey protein to choose?

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Is Protein Powder Safe

For most people, theres little direct harm in consuming protein powders, and there can be a time and a place for the convenience and simplicity they offer, says Harbstreet. Depending on lifestyle, budget and performance or training goals, can be one of many useful tools.

However, she adds that protein powders carry a risk of heavy metal contamination. In fact, one study found 40% of 133 protein powder products tested had elevated levels of heavy metalsBandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020 7:1255-1262. . Finding a brand that uses third-party testing for its products may ease this concern. Additionally, regularly consuming more protein than necessary can come with its own set of risks, namely an increased risk of kidney stones.

A 2021 review also found chronic use of whey protein supplementation without professional guidance can lead to adverse health effects, particularly on liver and kidney functionVasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021 46:27-33. . Experts also note that the additional calories from protein powders can add up quickly, potentially leading to weight gain.

Best Whey Protein Powder For Weight Loss For Women In 2021

Best Whey Protein For Women Weight Loss
  • 25. JustHer Protein with Herbs Exclusively for Women
  • Whey protein powder comes from milk and is used as a weight-loss supplement because it keeps you full for an extended period. When ingested post-workout, it is high in essential macronutrients that keep you satisfied for an extended period and aid in developing lean body muscles.

    Here is our selection of the finest whey protein powders for womens weight loss if you want to add protein to your diet to lose weight.

    However, before you run out and buy a whey protein powder online, speak with a nutritionist or a doctor to determine if you require protein supplements and adequately take them.

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    Protein Fills You Up More Than Carbohydrates Or Fats

    Of all macronutrients, protein has the highest satiety capacity. Thanks to this, you will usually eat even less food, and you will feel nice and full. This will reliably help drive away the thoughts of the sweet dessert you were craving. This superpower of protein can lead to a spontaneous reduction in total energy intake during the day and almost painless weight loss.

    What Is Whey Protein

    There are three main types of whey protein:

    • Whey protein concentrate : This is a concentrated protein that keeps more of the nutrients. Most non-isolate proteins are comprised of WPC.
    • Whey protein isolate : This is similar to WPC but most of the carbohydrates, fat, and fat-soluble vitamins have been removed, so the powder has a higher percentage of protein. Typically, isolate is digested more quickly and, therefore, more agreeable for some. For that reason, most trainers and registered dieticians recommend opting for WPI, though it’s often more expensive.
    • Whey protein hydrolysate : WPH is considered pre-digested since it breaks down the amino acids the building blocks of proteins to help with quicker absorption.

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    The Types Of Whey Protein

    There are different reduce blood pressure powders, and the way they are processed provides the difference. Whey protein concentrate is often used because it is inexpensive and easy to make. It is also typically the best-tasting whey protein, which makes it attractive to buyers.

    This type of whey protein contains about 25%-89% protein, and is usually made into protein drinks and bars, as well as baked goods. On the other hand, whey protein isolate contains about 90% protein because it undergoes multiple ion-exchange and microfiltration processes.

    It has the least amount of fat and carbs out of the three types of whey protein. A standard serving of whey protein isolate will have about 53 grams of pure protein and 2 grams of carbs. Whey protein concentrate is usually the best option for people who just want to improve their health and maintain their fitness.

    However, if you are a bodybuilder or an extreme athlete, you might prefer whey isolate because of its high protein content per serving and limited amount of carbs, fats, and calories.

    Additionally, whey isolate has been known to stimulate a better insulin response than whey concentrate, meaning it helps keep your blood sugar levels more stable. Because the proteins have been broken down in whey protein isolate, this is the preferred source for people who are lactose-intolerant.

    What Are Your Goals

    Best Whey Protein Powder for Losing Weight

    In order to choose the right protein powder for you, your first must decide what your goals and reasons are behind trying a protein supplement.

    Muscle gain

    If your goal is muscle gain, for example, you should look for a protein that is easily absorbed and used by the body. Whey is usually your best option in this case.

    Losing weight

    If losing weight is your goal, you want to avoid supplements with added sugars or sweeteners. You also want to avoid BCAAs, because they are used to promote increased muscle mass and weight gain.

    Dietary restrictions

    You also must take into consideration any dietary restrictions you may have such, as a dairy sensitivity or allergy, or a vegetarian or vegan lifestyle. Always read the labels carefully if you have any food restrictions, as many powders contain things like gluten or artificial sweeteners that may not be tolerated well by some people.

    If you have any health issues or medical conditions, be sure to consult with your doctor before beginning any supplement routine. For example, if you have kidney disease, you may have to follow a low-protein diet, thus a supplement may not be a healthy choice for you.

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    Now Sports Nutrition Soy Protein Isolate Unflavored Powder

    This unflavored soy protein power offers 20 grams of protein, which is helpful for keeping you full, says Starla Garcia, RD, owner of The Healthy Shine in Houston. She recommends adding this to a smoothie with fruits and veggies blended in to increase the duration of fullness and bump up fiber.

    Per serving: 90 calories, 0.5 g fat, 170 mg sodium, 0 g carbs, 0 g sugar, 20 g protein

    Determining The Best Protein Powder For Weight Loss

    So you want to lose a few pounds and heard whey protein powder may be a good idea.

    You heard right, a good source of protein can aid nearly all aspects of weight loss.

    For instance:

    • The Ketogenic Diet requires significant protein.
    • And high protein diets overall are considered healthy .

    Basically, high protein diets work well to burn fat and improve your shape.

    But shakes arent all fun and games. Youve got to choose your protein powder wisely or else it can actually make you fatter

    Here, were going to cover the dos and donts of taking protein powders for weight loss. This is relevant for both men and women wanting to lose weight in a healthy way.

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    Whats The Difference Between Whey Isolate And Whey Concentrate

    There are several nutritional differences between whey isolate and concentrate. These differences are caused by the processing methods.

    When the liquid whey is collected as a by-product of cheese or yogurt production, it undergoes several processing steps to increase its protein content .

    After a sufficient protein concentration is achieved, the liquid can be dried to form whey concentrate powder that consists of up to 80% protein by weight. The remaining 20% of the whey concentrate powder contains carbohydrates and fats.

    If different processing steps are used to reduce the fat and carbohydrate content of whey, a whey isolate powder containing 90% or more protein by weight can be produced .

    Overall, the processing steps used in the production of whey isolate result in higher protein content and lower fat and carbohydrate content per serving.

    However, the types of amino acids found in both forms of whey are virtually identical, since they are derived from the same proteins.

    The table below shows the key differences between a standard whey isolate and whey concentrate supplement per 100-calorie serving:

    Whey Isolate
    HigherLower

    In addition to having lower total carbohydrate content, whey isolate also has lower lactose content. This means that it could be a better choice for those who are lactose intolerant.

    Nevertheless, the amount of lactose in both forms of whey protein is likely to be low enough for those who are lactose intolerant to use .

    Types Of Whey Protein And How They Differ

    Top 5 Best Protein Powders In 2019

    According to the Whey Protein Institute, the highest-quality forms of whey protein include whey protein concentrate, whey protein hydrolysate, and whey protein isolate. Whey protein concentrate is commonly used in protein drinks and infant formulas, and it has between 25 and 89 percent protein. Its also sometimes added to protein bars and baked goods.

    Hydrolyzed whey protein is often the version used in sports drinks, nutritional products, and infant formula. It contains between 80 and 90 percent protein.

    Whey protein isolate has the highest percentage of protein, at 90 to 95 percent. Its mostly used in nutritional products, such as drinks, bars, and other supplements.

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    How To Get Enough Protein In Your Diet

    Theres no way of denying it that you can, of course, get all your protein and macronutrient needs from the food that we eat, however, if weight loss is your main goal, then hitting a certain number is near impossible without the help of some protein powders Why You Need More Protein While Dieting can help explain this a little further.

    Low in fat, low in carbohydrates, low in sugar, low in calories, but high in protein is the reason why theyve become so popular in the hunt for that dream physique. Not too mention the amount of time and money saved from consuming a shake rather than having to prep a full high protein dish. Its a no brainer really.

    However, making sure you choose the best protein shake to suit your diet should be at the top of your checklist. Lucky for you the guys at THE PROTEIN WORKS have done exactly that and selected some of their favourite weight loss protein shakes below.

    Please note this is not a hierarchy of products, just a selection of some of our favourites.

    Protein Does Not Cause Osteoporosis

    Some people believe that a high protein intake can contribute to osteoporosis.

    The theory is that protein increases the acid load of your body, which then causes the body to take calcium out of the bones to neutralize the acid .

    Even though there are some studies showing increased short-term calcium excretion, this effect does not persist over the long term .

    In fact, longer-term studies do not support this idea. In one 9-week study, replacing carbohydrates with meat did not affect calcium excretion and improved some hormones known to promote bone health, like IGF-1 .

    A review published in 2017 concluded that increased protein intake does not harm the bones. If anything, the evidence pointed to a higher protein intake improving bone health .

    Multiple other studies show that a higher protein intake is a good thing when it comes to your bone health.

    For example, it may improve your bone density and lower the risk of fractures. It also increases IGF-1 and lean mass, both known to promote bone health .

    There are plenty of other potentially helpful nutritional strategies. If you want to learn more, check out this article on 10 natural ways to build healthy bones.

    Summary

    Long-term studies show that a high protein intake may improve your bone health. It does not cause osteoporosis.

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    What Should I Look For In A Protein Powder If I’m Trying To Lose Weight

    First things first, Byrd suggests looking for a protein powder that is high in fiber, high in protein, and low in carbs. “These types of protein powders will help keep you full longer, curb cravings, and help prevent sugar highs and crashes during the day,” she says.

    Some other things to keep in mind when making your pick:

    Check the label. Make sure you look for something with at least 20 grams of protein, less than 10 grams of total carbohydrates, and at least 3 grams of fiber per scoop. You should also look for protein powders that are naturally-sweetened using ingredients like monk fruit extract, stevia, and natural flavors. “Avoid protein powders that use sucralose, sugar alcohols, aspartame, Splenda, and other artificial sweeteners,” says Byrd. She also suggests avoiding milk powders, milk solids, and gluten, since they are unnecessary fillers that can cause bloating and gastrointestinal issues.

    Opt for a protein blend if you’re going plant-based. Whey, casein, or egg-based proteins are complete proteins, meaning they have all nine essential amino acids that allow your body to better absorb and make the most of your protein source. If you’re opting for a plant-based protein, look for a blend these can also feature a complete amino acid profile.

    Keeping that in mind, we asked nutritionists for their picks of the best protein powders for weight loss. Here are 17 awesome options.

    Protein Intake And Kidney Damage

    4 Best Whey Protein Powder for Weight Loss and Lean Muscle

    The kidneys are remarkable organs that filter waste compounds, excess nutrients and liquids out of the bloodstream, producing urine.

    Some say that your kidneys need to work hard to clear the metabolites of protein from your body, leading to increased strain on the kidneys.

    Adding some more protein to your diet may increase their workload a little, but this increase is quite insignificant compared to the immense amount of work your kidneys already do.

    About 20% of the blood your heart pumps through your body goes to the kidneys. In an adult, the kidneys may filter around 48 gallons of blood every single day.

    High protein intake may cause harm in people with diagnosed kidney disease, but the same doesnt apply to people with healthy kidneys (

    18 ).

    In conclusion, there is no evidence that a high protein intake harms kidney function in people who dont have kidney disease.

    On the contrary, it has plenty of health benefits and may even help you lose weight .

    Summary

    A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets dont adversely affect kidney function in healthy people.

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