Protein powder has never been more popular than it is today. Protein powders have long been very popular because they taste great and easy to prepare.
The amount of quality protein powder in your diet may be the single most important calorie that influences your metabolism, favorably influencing weight loss. If cutting calories isn’t on your side, you may want to try protein supplements. They won’t magically melt off pounds, but they can help satiate on fewer calories, and scientific research shows that some types of protein powder are able to improve body composition and weight management in overweight adults.
However, there are lots of different proteins to choose from and they have the ability to different properties that affect the body in different ways. One way to incorporate protein within the diet is through protein powders. The market is saturated with protein powders so it’s important to know the differences between protein powders and choose what’s going to best fit a person’s needs.
Why Is Protein Important?
Proteins really are a part of every cell, tissue and organ within our bodies. These body proteins are constantly being broken down and replaced. The body doesn’t store protein for later use, therefore consuming adequate high quality protein is necessary, otherwise the body will in the end suffer. When protein intake isn’t adequate, the body will break down lean body mass to compensate for poor oral intake. Loss of lean body mass is inevitable for WLS patients or individuals following a really low calorie diet. To minimize that loss, sufficient high-quality protein should be consumed.
Choose A High-Quality Powder
Just because a supplement is labeled “protein powder” doesn’t mean it can benefit you lose weight. The most filling powders will probably have the highest percentages of protein, that is a more satiating nutrient than carbohydrates or fats. Protein powder concentrates might contain 60 % or less protein by weight, but protein powder isolates typically contain a minimum of 90 percent protein. The source of the powder matters, too. Research put whey and soy head-to-head and found that whey encouraged weight loss in overweight adults and soy didn’t.
How To Use Protein Powder
There are many ways you can use protein powder during your weight loss journey:
- Drink your protein shakes after intense workouts to assist your muscles recover from the hard work. You’ll need high quality whey protein powder, since whey protein is absorbed into your bloodstream quickly.
- Drink your protein shakes between meals to improve satiety and reduce food cravings. You’ll need high quality casein protein powder, since casein protein is absorbed into the bloodstream slowly. You may also use a blended formula that gives high quality whey and casein protein.
- Turn your protein shakes into meal replacement shakes. You’ll need a high quality protein powder that includes dietary fiber and other vitamins and minerals. You can include fresh fruit, berries, spinach, beets, or other fresh produce to increase the nutritional value of your shake without adding lots of calories.
- Add ice or frozen fruit to your protein powder to produce a smoothie or milkshake consistency to reduce cravings for sweets. You’ll need a protein powder that is low in calories, fat, and carbohydrates to create a high protein, healthy alternative to cake, ice cream, and other sweets that sabotage your diet.