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November 09, 2021 8 min read

If you’re an avid lifter, chances are that you take some sort of protein powder supplement. On top of that, we’d wager that you’re using it in order to bulk up or gain some extra muscle mass.

Well, you might not know that protein powder can be used in your diet for weight loss! There are tons of benefits to using these types of supplements and in this article, we’ll give you the information you need to start shredding fat with the help of your favorite protein powder.

How Is Protein Powder Good For Weight Loss? 

This is probably the first thing that immediately comes to mind for you. Protein powder supplements are almost always thought of in the context of bulking up and weight gain usually via muscle mass.

Heck, there are even special brands of protein powder that are super dense in calories which are made to help you do just that. So, how can protein powders help you reach your weight loss goals?

Decreased Hunger and Appetite 

The big reason is that protein tends to help decrease hunger and increase satiety.

No fast food, no sweets warning red sign

Compared to other macronutrients, like carbs and fats, protein can keep you satisfied for a longer amount of time. This, in turn, will make sure that you’re won't have cravings as often.

Additionally, it'll help you to stop eating above your caloric deficit, while still feeding your muscles with the essential nutrients they need.

Metabolism and Muscle Building

Speaking of your muscles, if you’re worried about losing weight while on a diet, protein powder supplementation can help build muscle.

Maintaining a strength training regiment while correctly supplementing and eating right can help prevent muscle loss while also keeping your metabolism happy and healthy. 

Protein is able to help your metabolism due to the way that your body digests it.

It actually takes more energy than carbohydrates for your body to properly digest protein and absorb it into your system. Not only that but adding on muscle requires your body’s metabolism to work harder, allowing it to run more efficiently.

Extra Nutrients

Protein is not the only nutrient that many powder supplements contain. In fact, they’ll usually have other things such as calcium, iron, and magnesium. Therefore, they can be a tasty and beneficial alternative to a lot of snacks out there.

Of course, you can always add it to a smoothie or other drink to make a very healthy, nutritious snack.

Different Types of Protein Powder

In the world of supplementation, there are a couple of different types of protein powder. Each of them has its own benefits, such as how fast they’re absorbed into your body, or if they’re plant-based or not. Here’s a list of the different types of proteins and their benefits.

  • Whey Protein: This type of dairy-based protein is what you will most commonly see in supplement stores that are widely used by bodybuilders, such as WHEY PRO. It is by far the most widely used protein powder, and for good reason. It is quick to digest and contains all of the essential amino acids that your body needs to rebuild muscles after a tough workout. People typically have this right before or after a workout but it can also be a good snack throughout the day, especially if you’re trying to hit a protein goal for the day. 
  • Casein Protein: This is another dairy-based protein, like whey. The big difference between these two is that casein doesn’t digest nearly as fast as whey. Therefore, it’s less effective for muscle recovery. That being said, it still has its uses. For instance, you can have a casein shake before bed to help your body rebuild muscle while you sleep. Of course, you can still enjoy this protein throughout the day, it’s just not as good as whey for before and after workouts. 
  • Plant-Based Protein: There are a lot of different types of plant-based protein powders, such as pea protein, soy protein, or hemp protein. These are fairly recent inventions since many people like to follow vegan or vegetarian diets while they do their strength training. It’s also perfect for people who may have dairy allergies or lactose intolerances. Some people will argue that plant-based proteins are the best for weight loss as they have fewer calories but still provide lots of protein that your body needs. Not to mention the other health benefits that come with them. 

What Protein Powder Should I Choose? 

The answer to this question is ultimately up to your personal preference and dietary restrictions.

There are lots of different studies out there that will say that one is better than the other, but the truth of the matter is that it doesn’t make a major difference. So, if you like whey protein and find that it works for your goals, try that.

And if plant-based proteins seem better to you because of gut issues caused by dairy, VEG-PRO  is a delicious option to choose.

Regardless of what type you choose, there are certain things you should look out for. Namely, how many grams of protein are in the supplement. 15-20 grams is the ideal amount of protein content.

What Types of Protein Powders To Avoid

While we can’t tell you for certain what protein powder you should choose, but we can help you decide which ones to avoid. When looking at different protein powders, it’s very important to keep an eye on the ingredients and calorie count.

This is especially true since you’re looking for a protein powder that will help you with weight loss.

What you should avoid is obviously any type of protein powder that has a high-calorie count.

While these types of protein powders can certainly be beneficial for gaining mass, putting on extra muscle, and even meal replacement, they’re nowhere near ideal for weight loss. Also, some protein powders will have added sugar or artificial sweeteners to give it a better taste, while adding a lot of calories. Therefore, be sure to buy a protein powder that doesn’t have a lot of added ingredients.

When Should I Drink My Protein Shake? 

This is another question that gets asked by people who are just starting to delve into the world of supplementation and weight loss. This is another subject that is really dependent on yourself, specifically your goals and routine.

However, for those trying to lose weight, it’s generally thought that a protein shake  in the morning is best because the extra protein will help you stay full longer and your body will have the fuel it needs.

You might even find that a casein protein works best for the morning. Beyond that, it’s best to drink protein shakes right before a workout. The added nutrients will help you to really bring the intensity during a workout, your muscles will definitely feel pumped up! Many people also advocate for a shake right after a workout instead as it can help muscle recovery after a tough workout.

Establishing Goals and a Routine

When it comes to weightlifting and weight loss, the most important factor is having a plan and staying consistent. While increasing protein can certainly help you if you’re looking to lose weight, there’s more to it than drinking a shake or two throughout the day. You need to create a plan that’s specific to you that will help you reach your goals. 

For weight loss, you need to be in a caloric deficit, or else your body will maintain its weight or even gain weight if you’re in a surplus.

So, you’ll need to determine what your “maintenance calories” are. This is just the amount you need in a day to maintain your weight. This is actually pretty easy to figure out as there are websites and free apps out there that can help you. 

Once you’ve figured out how many calories you should be eating in a day, it’s time to do things like meal planning.

This doesn’t have to be anything crazy, so don’t plan out every single thing you’re going to eat in a day. It should end up being a guideline of sorts that you can easily follow that’s full of healthy options that you can eat that will aid you on your weight-loss journey.

Skip the cookies as a snack and try a protein shake instead, and pack a lunch for work instead of ordering fast food.

Protein Powder As Meal Replacement

Something a lot of people do when incorporating protein powder into their diet is use it to replace meals during the day. While protein powder mixed with water isn’t really much of a meal, there’s a lot that you can do with protein powder to make it a meal replacement.

Of course, you will need a powder that is more aligned with your dietary needs

Meal replacement shake in a mason jar

Therefore, keep an eye out for protein supplements that have extra fiber and healthy fats. A preferred way to create a meal replacement with protein powder is to make a delicious and nutritious smoothie.

By adding things like oats, fruits, and veggies along with your preferred protein powder, you can make a smoothie that’s perfect for your weight loss goals. 

Making Your Own Workout Routine

Consuming enough protein is only part of the battle when it comes to effective weight loss with supplementation. You need to make sure that you’re exercising, in order to burn more calories than you consume in a day and for general health. Of course, you could do some cardio as this is a way to burn calories pretty quickly and improve your heart health. 

But resistance training will help your build more muscle which will help you body burn more calories.

If you’re just getting into lifting, you’ll want to start off slow and perfect the form of the exercises that you do before going really heavy. Also, you’ll want to get the handle over compound exercises, such as squats and the bench press.

Resistance training isn’t the only viable option here. Another excellent avenue for you to take is High-Intensity Interval Training or HIIT. Basically, this type of training involves doing  intense workouts with only a few short breaks in between. This is a pretty popular method among people who are trying to lose weight because of how many calories it burns.

Additionally, it promotes your body to burn those calories even after you’ve stopped working out.

This works because the training method helps to raise your body temp quickly, so you continue to burn calories and shred body fat even once you’ve stopped training.

Other Foods You Should Eat

While protein powders can definitely be used for a meal replacement, they aren’t the only thing that you should be consuming for weight loss.

There are actually a lot of protein sources out there that can help you in your weight loss journey and for building lean muscle.

For instance, fatty fish is a very important type of food that we highly recommend you integrate into your diet. It’s got a lot of omega-3 vitamins, which are excellent at helping prevent heart disease. 

Chicken is another staple of any healthy diet, really.

This is because it’s pretty much all lean meat, so it has a very low fat content. Chicken is, and always will be, an excellent lunch or dinner for lifters and anyone looking to lose weight. You can put it in burritos with some rice, or include it in a salad, there are lots of ways to mix things up with chicken. 

Everyone loves snacks, and just because you’re trying to lose weight doesn’t mean you shouldn’t be able to have one. There are plenty of healthy, low-calorie options out there that are perfect for weight loss. Protein bars are one thing that quickly comes to mind, along with obvious choices such as fruits or vegetables.

Final Verdict 

Overall, using  protein powder for weight loss purposes is a viable strategy. The extra protein in your diet will have a lot of benefits. For instance, you’ll find that you’re able to stay satisfied over long periods of time, meaning you won’t be eating as much.

More protein also means that your metabolism will be better overall. You should be exercising and practicing a healthy diet with whole foods alongside this though. Just including protein shakes into your diet won’t make you magically lose weight!