The use of protein supplements is a well-known strategy when you are trying to build lean muscle mass. Since protein is the building block of muscles and tissues it makes sense to increase your protein intake when you’re trying to gain some size. However, having a higher amount of protein in your diet can also help you lose weight because it will keep you feeling fuller for longer periods of time, helping banish all your unhealthy cravings one by one. Unfortunately, when people start cutting calories from their diet, protein will be the first macro out of fats and carbs that is sacrificed because many sources of this nutrient (such as eggs, cheese and dark meats) often contains a high amount of fats and saturated fats.
Three Kinds Of Whey Protein
Whey Protein Isolate: The fastest digesting protein that quickly targets your muscles for fast results. It’s low in lactose and carbs and is fat free, making it excellent to maintain low body fat levels and with it containing 90% protein its the best you can get.
Whey Protein Concentrate: Whey protein concentrate is rapidly absorbed and contains more branch chain amino acids than any other whey making it optimal for building muscles and helping in recovery.
Hydrolyzed Isolates: Hydrolyzed protein is created by hydrolyzing intact proteins into a mixture of amino acids and smaller proteins increasing muscle protein synthesis.
How To Effectively Use Whey Protein Powder For Weight Loss
This is where whey protein powder steps in: whey is sourced from the liquid part of milk as opposed to the fatty part. It also contains leucine, an amino acid that plays a key role in protein synthesis, a process that burns through a large amount of calories. Whey protein powder can come in many different flavours or even be flavourless, so it can be added to a variety of food and beverages. Furthermore, the lactose has been removed, so even if you are lactose intolerant you can safely add this to your diet.
There are many brands of whey protein powders nowadays sold online and in store. Although they are all fairly similar each brand will have a slight variation in terms of the ingredients used, taste and pricing. As far as flavours go, it is largely a matter of your own personal preference since there are over 100 different flavours. So it’s important to try a wide variety of flavours simply because you will be incorporating this into your diet, there are many ways in which you can consume your whey protein powder. For example, unflavoured ones are best for mixing with fruit juices or greens and flavoured protein powders tend to taste better in smoothies/deserts.
Since you will be using whey as an aid for weight loss, you need to watch the caloric content (nutrition info of protein powder). Try to pick a brand that contains 90% or more of pure protein by weight rather than whey protein concentrate or whey blends. This is because whey concentrate/blends have lower protein content and typically contain more calories per serving.
You should seek out at least 0.9 grams of protein for every pound of body weight to build and maintain muscle mass. When you are cutting (losing weight) you should increase this to 1.2 grams of protein for every pound of body weight to boost the body’s metabolism during your cutting phase. However, taking a whey protein shake once or twice a day should be fine unless you have a pre-existing medical condition that prevents your body from processing protein normally.
The best time to take whey is within 30 minutes after your workout because it will help your muscles recover faster and aid in building lean muscle mass to replace the fat lost. Your other protein shake of the day can be taken whenever you feel like it. Some people take it during one of the regular meals (breakfast, lunch and dinner) as a meal replacement, others take it in-between their meals replacing unhealthy snacks and some do both, it really is up to you.
To sum up whey protein powders can definitely help you lose weight, but if you want to shed all your body fat it is very important to remember that protein supplements for weight loss will only be effective when combined with proper exercise, the right nutrition and a good 7-8 hours of sleep. Do not take whey protein powder more than two times a day (look for the recommended dosage on each brand of protein you get, if it doesn’t have a recommended dosage try not to take more than 4 scoops a day) because doing so can overburden your liver and lead to serious health issues.
If you have anymore questions about whey protein and weight loss then leave a comment down below.