How To Use Protein Powder For Weight Loss

Protein powder can be a tool in a successful weight-loss plan, but it isn't a magic bullet when it comes to trimming pounds. You can use it to support muscle repair after a hard workout and to boost your protein intake when you just can't get enough from whole-food sources. Adding protein powder to your diet without cutting calories will not help you lose significant weight, though.

You must use it as part of an overall low-calorie plan, along with exercise, to get weight-loss results. Powders come from a variety of sources, including whey, soy, brown rice, peas, egg white and hemp. Which type you choose depends on your personal preferences, but whey and casein, the two primary proteins found in milk, have proven fat-loss properties. Whey protein helps to drive muscle anabolism, or growth, notes a meta-analysis published in the 2013 issue of Nutrition and Metabolism.

When dieters trim calories, the body often burns valuable lean muscle mass for energy. The growth-inducing qualities of whey help spare muscle loss when you decrease calories to lose weight, so you lose more fat. Casein seems to have the same effect, and researchers aren't sure which is superior, so you might get benefits by combining them both. Milk proteins also help control hunger to make maintaining a low-calorie diet easier.

Extensive research hasn't been done on weight loss and other types of protein powders. A 2013 issue of Nutrition Journal did test the muscle-sparing effects of whey protein vs. And, in 2007, research published in the Journal of the American Dietetic Association found no weight-loss benefits from consuming soy-protein-rich foods, as did the aforementioned study from the Journal of Nutrition. Lean meat, egg whites or white-meat poultry are examples of whole-food proteins that contain nutrients in addition to the protein.

When you have a choice, opt for whole-food protein because it's essential for satiety, a healthy body and weight loss. Protein powder does serve as a quick way to fit in this nutrient when you don't have time or access to whole foods, such as on a busy morning or immediately after a workout. Replacing a high-calorie breakfast with a smoothie that includes protein powder is one way to use it for weight loss. You may also blend the powder into milk or water for a convenient and easily digested post-workout snack.

The protein ingested after working out helps your muscles repair more quickly, meaning you can hit the gym again sooner to burn more calories. If you're not exercising, mix protein powder into water or milk for the occasional afternoon snack that will suppress your appetite and keep you away from your office mate's candy bowl or the vending machine. Protein powder could undermine weight loss if you mix it into a high-calorie shake or smoothie. Most powders have between 90 and 120 calories per serving.

Add yogurt, juice, banana, honey and other fruit, and suddenly your sensible snack has more calories and sugar than some meals. Mix the drink into low-fat milk or water when you use it as a snack. If you're using protein powder as a meal replacement, add just 1/2 to 1 cup of fruit and 1/2 cup of milk. This helps to keep the calories in check.

Avoid protein powders that contain extra carbohydrates, especially in the form of sugar. Natural flavorings, such as chocolate or berry, usually don't increase the protein powder's calorie content and make the powder more palatable. Be wary of protein powders that contain extra supplements, as these aren't well-regulated by the U.S. Food and Drug Administration.

Check with your doctor before adding protein powder to your diet if you're under medical supervision for a specific health condition or on medication that requires you to monitor your protein intake. For most people, barring any allergies to ingredients in a protein powder, a daily serving of protein powder is perfectly safe. Lose Weight. Feel Great! AGE lbs. WEIGHT ft.

Protein Powder for Weight Loss in Women The Best Low-Calorie Protein Powder Does Protein Powder Make Women Gain Muscles? How Much Weight Can You Lose Eating Ham Sandwiches? Low-Calorie Protein Shakes for Women How to Improve Protein Powder Absorption Can Eating Oatmeal Help You Lose Weight? Can Super Advanced Whey Protein Help You Lose Body Fat?

Why Soy Protein Is Not Good for Weight Loss What Are the Benefits of Protein Powder for Women? Does a Protein Powder Have Carbohydrates? Can You Lose Weight Drinking Protein Shakes to Replace 2 Meals a Day? Can Protein Powder Be Used to Replace Meals? Health Effects of True-Mass Does Eating Salmon Help You Lose Weight? 9 Muscle-Building Proteins That Won't Bust Your Budget Does Protein Water Help with Weight Loss? Can Protein Supplements Cause Protein in the Urine? What is the Best Tasting Protein Powder? 4 How Much Weight Can You Lose Eating Ham Sandwiches?

A whey protein shake can serve as a nutrient-dense boost after a workout or as a quick meal when you're on the run, says nutritionist and Precision Nutrition contributor Ryan Andrews. And, when used along with a balanced, low-calorie eating plan and a regular exercise program, a shake may also help you lose weight. Women planning to use whey protein shakes as part of a weight-loss strategy should speak to a doctor or dietitian first to ensure the plan will provide all necessary nutrients.

Share this post