if you’re trying to lose weightYou may be thinking that protein shakes are the last thing your body needs to drop a dress size. After all, men use protein powders to bulk up and get bigger muscles, straight? Well, not quite.
There are many misconceptions about protein powders, including that they are full of additives and extra calories that can be unhealthy and cause weight gain.
However, the biggest misconception surrounding protein powders is that they are used to help build muscle. And it is this distorted belief that leads many people to mistakenly associate its use only with muscular bodybuilders, meaning those who exercise every day often miss out on the myriad of benefits that protein powders provide.
Because the real purpose of protein powder is to help your muscles Recovery after exercise. And better recovery from exercise, along with properly fueled muscles, can actually help. long term weight loss and help you get slimmer over time, not bulkier. unless you take weight gainersa special type of protein powder that is high in carbohydrates, in which case you will gain weight.
Confused? don’t be We asked Liam Holmes, Power supply ambassador and founder of pH Nutrition to explain how protein powders work, what benefits you can enjoy from using them regularly, and why you should incorporate them into your diet from your very first workout.
Liam Holmes has the answer to all your protein powder related questions
(Image credit: Power Supply)
Why does the body need protein?
Before explaining why protein powder can help you lose weight, it’s important to understand the role that protein plays in the body. Dietary protein, along with carbohydrates and fats (or lipids), is one of the three main macronutrients The body needs to function properly, and while each of these energy sources is vital, protein is essential for muscle recovery, among other critical functions.
“When we eat protein, it is digested and broken down into amino acids, which are used in enzyme production, immune function, muscle repair, energy regulation and detoxification, and help neurotransmitters for cognitive function, so it really is an essential macronutrient with a broad spectrum of benefits and uses,’ says Holmes.
Your body, he adds, needs 20 different amino acids (often called the building blocks of protein) to function properly, but only nine of them are classified as essential. Unfortunately, our bodies can’t make these nine essential amino acids, so it’s crucial that we get enough by eating a variety of high-protein foods like lean meat, dairy, eggs, nuts, fish, and vegetables (for example, edamame beans, lentils , soybeans, chickpeas, etc.).
It sounds easy, but the fact is that many of us may struggle to eat the Recommended Daily Allowance (RDA) of protein we need to meet basic nutritional requirements, currently set at around 0.8 grams per kilo of body weight per day. day (more on this later) . And that is why, we think, that the best protein powder they are becoming increasingly popular with people who want to increase their protein intake and reap the same muscle-repair and performance-enhancing benefits that bodybuilders have been enjoying for decades.
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Can Protein Powders Help You Lose Weight?
According to Holmes, protein is essential for weight loss, especially when you want to lose the right kind of weight.
“When you’re trying to lose weight while in a calorie deficit (ie, eating fewer calories than your body uses), you want to lose fat but keep the muscle mass you have,” says Holmes. Proteins and protein powders can help maintain muscle mass when dieting and support muscle growth and repair if you’re embarking on a strength-training program, which, in turn, can improve your chances of weight loss because the increase in muscle mass will help boost your resting metabolism, which means your body will continue to burn calories long after you’ve finished your workout.’
While a gram of protein contains just four calories, the same as carbohydrates, protein is more satiating by comparison, so it can help keep you feeling fuller for longer to reduce hunger pangs and keep you from reaching for the can of cookies so often.
Speaking of snacking, protein shakes also provide a really quick and convenient source of protein that’s easy to transport and requires little preparation whether you’re at home, the office, or the gym, and are often cheaper than relying on from whole food sources only.
With that said, protein powders should only be viewed as an addition to your meals to increase protein content, and never as a meal replacement. “If you’re concerned about the risk of weight gain, remember that consuming extra calories in the form of a protein shake, or any type of food, will always result in weight gain if you have excess calories.” ‘ advises Holmes. “The key is to stay in a calorie deficit, although if you maintain your weight and add extra calories from protein, research shows you don’t actually gain weight.”
Coconut chips are strictly optional.
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How do I use protein powder in my diet and how much should I use?
As stated above, the current RDA for protein is around 0.8 grams per pound of body weight per day. This, Holmes and many of his colleagues believe, is relatively low, with the latest research suggesting that the RDA should be around 1.2 to 1.4 grams per pound of body weight per day.
“So if you weigh 150 pounds (about 11 stone),” he explains, “you’re probably looking to consume around 90-100 grams of protein a day at a minimum.” And if you exercise, I’d recommend increasing your protein intake to around 1.6 to 1.18 grams per pound of body weight per day. Assuming you’re eating three meals a day, you should aim for a minimum of 20 to 25 grams of protein per meal, plus snacks to meet your protein requirements.
Unfortunately, says Holmes, many people eat little at breakfast and lunch, and these meals tend to be high in carbohydrates, meaning a little chicken in a sandwich only provides about 10 grams of protein. Likewise, it can be difficult to eat a lot of protein in one sitting because it’s such a filling macronutrient. And this, he points out, is why protein distribution throughout the day is so important, and why protein powders can help fill in the gaps.
“People often think they just need to drink protein shakes or use protein powders after they work out,” says Holmes. “But making sure you have adequate protein throughout the day is more important than scheduling it around your training sessions: don’t load it up and try to eat protein with every meal.”
Of course, the great thing about protein powders is that they are so versatile and flexible, and can be used for breakfast, lunch, and dinner. In addition to being used in smoothies as a snack, you can sprinkle plain powders on porridge, soups and stews or incorporate them into desserts like pancakes for a sweet treat if you didn’t eat enough protein during the day.
Finally, if you’re just starting to introduce exercise into your lifestyle, Holmes advises that you increase your protein intake from day one:
‘Don’t wait for a certain time during your exercise program to introduce more protein. From the moment you start exercising, your body begins to break down muscle tissue and increases the need for you to provide the building blocks of protein.
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What types of protein powder are there?
Protein powders don’t have the best reputation, and that’s probably because they weren’t as good 20 years ago. “In the old days, they were full of rubbish, tasted bad and caused a lot of gastric problems,” admits Holmes. “But these days, they are very good, they taste great and they only contain basic ingredients.”
One of the key ingredients used in many protein powders is whey: a byproduct of milk and cheese manufacturing that is then processed into powder form and used in various types of protein powders, including whey concentrate, whey isolate and hydrolyzed whey.
And while hydrolyzed whey and whey isolate go through additional processing to break down the protein further for faster digestion than whey concentrate (something to be aware of if you have a sensitive stomach or allergies ), basically they all do the same thing.
The rest of the ingredients that make up the protein powder are usually stabilizers, sweeteners and a very small amount of carbohydrates or fats that are left over from milk or cheese, but do not be scared.
If you are concerned about added sugars or sweeteners, avoid powders with more synthetic sweeteners like sucralose and aspartame, and look for more natural ingredients like stevia, or powders that have no added sugars or sweeteners, because there are so many varieties out there to choose.
Vegan protein powders have become increasingly popular in recent years, but they generally have a greater combination of ingredients. “This is because you need a full spectrum of amino acids from your protein powder, and aside from pea protein, other vegan sources don’t have a full spectrum amino acid profile (whey has them all),” explains Holmes. “This is why vegan protein powders are often blended to include brown rice, peas, and hemp, etc., to get the right amount of amino acids in one product and a decent taste and consistency. And you’ll also get the same stabilizers and sweeteners you’d find in a whey protein.’
