What is one of the big problems with losing weight? If someone isn’t feeling full, they have a tendency to want to eat more. That is one of the great things about protein powder, it helps you to lose weight by making you feel full, and while losing weight, it helps to maintain lean muscle, and at the same time it helps to fire up your metabolism so you can burn more fat.
In today’s topic I am going to cover some of the best protein powders for weight loss. With so many types of protein powders out there on the market, it can make it difficult to decide on which one is the best for your specific needs. So I’m going to get to the bottom of, what is the best protein powder for weight loss and maintaining your hard earned lean muscle.
This product review is an endorsement for CJ Affiliate, if you click on the affiliate link and purchase a product I will receive a small commission, but at no additional cost.
It’s all about what you put into your diet
It’s not always about what you take out of your diet, but what you put into it. You can take in protein from food sources or from protein supplements, protein supplements help weight loss in several ways.
1. Helps keep you full and keeps cravings at bay
2. Helps build lean muscle which burns more fat
3. Takes more calories to digest than fat and carbs
4. Helps you maintain your weight loss over time
Protein powder to lose fat?
When you are on a diet, you want to restrict calorie consumption and when you do this, you tend to want to cut down on carbohydrates and fats, so it’s ideal to consume protein and more of it, it’s easy enough to get more protein consumption into your diet when these protein powders mix easily with water.
This makes dieting real easy, you don’t have to cook, weigh or measure. Whey is best for weight loss, it is the most tried and true for weight loss because it’s high in leucine, a branched chain amino acid (BCAA). This is critical for building muscle that is sure to help burn away the fat.
Leucine also helps in muscle recovery by preventing post-exercise muscle fatigue and soreness, so your plans are less likely to fall to the wayside.
Here are the best protein powders to help you achieve your goals in weight loss, all while maintaining the precious muscle gains you have worked so hard for.
25 grams of protein
2 grams of carbs
This low calorie whey isolate has a huge variety of flavors, like chocolate, coconut and orange dreamsicle. Extensively filtered for quick absorption. Available in natural formula.
25 grams of protein
3 grams of carbs
This one is also low in calories and tastes great. A protein powder from bodybuilder Kris Gethin. It’s easy on the digestive system and not to sweet.
Signature 100% whey isolate
This one is formulated to bed clean, easy to digest and effective. This is a hydrolyzed whey protein isolate, which is partially broken down so the amino acids get to your muscles extra fast. There are very few calories from carbs and fat.
100% whey protein Evlution Nutrition
25 grams of protein with 6 grams bcaas to support muscle growth and recovery. Three flavors, chocolate peanut butter, double rich chocolate and vanilla ice cream.
24 grams protein
3 grams carbs
Gold standard has more than a dozen flavors, so there is a large variety with this high quality protein powder. Optimum nutrition keeps a high level of control over the manufacturing process so it’s a high quality protein powder. This has been supplement of the year on bodybuilding.com for a decade. It also stirs with a spoon, so there is no shaker or blender required.
30 grams of protein
4 grams of carbs
Nitro Tech is specifically formulated for getting lean, it has slightly higher calories than the others on the list, but it contains ingredients beyond the protein, like green tea and CLA, that can help improve your body composition.
There you have it, some of the top of the line protein powders that will get you off and running in the new year with achieving your goals to lose weight and maintain the muscle you have worked for.
Protein is a building block for muscle and bones, the body needs to produce hormones and enzymes. Protein powder produces many health benefits, other than helping to manage your weight, it can also help to reduce blood pressure and cholesterol and many risks involving cardiovascular disease.
On the topic of weight management, eating foods that are rich in protein along with taking supplements may help you with feeling full, and if you feel more full, your food portions will become smaller and it may help to cut out on the snacking between meals. This can help you to maintain a healthy weight or shed weight if necessary.
Producing muscle growth
For muscle growth, protein is absolutely essential. Many weight lifters take their protein powder drinks with them when working out because after they finish their workout, they believe the protein drinks will help them bulk up after a workout.
Studies have been done stating that protein supplements will significantly improve muscle size and strength, but as a person gets older the effectiveness may decrease, so as you get older, you may need to increase your protein consumption. Once you reach the age of fourty, your metabolism starts to slow down, so if you’re getting to be around that age, you may want to raise your protein intake.
Studies have also noted that once protein exceeds 0.73 grams per pound of body weight, they’re was not experienced any additional benefits. Protein will also help in repairing damaged muscle tissue. Athletes also use protein powder to speed up the recovery process from muscle soreness from weight training, studies have also reported that consuming protein supplements after training can aid recovery by reducing muscle damage and muscle protein synthesis and improve muscle performance.
Your daily consumption
The daily consumption of protein recommended for people from the age of 19 years and over is 46 grams for women and 56 grams for men, but there are some people that may need to exceed the daily recommended allowances, of those would be, weight lifters, athletes, older adults, those that are around the age of fourty due to the slowing of the metabolism and people with a chronic illness.
Athletes with an intense training program may benefit from having about twice the daily recommended allowance.
Different types of protein powders
(Whey) is a water soluble milk protein which is popular with athletes, it contains all the amino acids that the body requires from food, also the body absorbs whey protein quickly and easily.
(Casein) this protein is rich in glutamine, an amino acid that may speed up muscle recovery after weight training. Casein is a dairy product, so it would be unsuitable for vegans and people with milk allergies. This protein would probably be best when taken at night because it digests more slowly.
(Soy) soy protein is a good alternative to whey and casein for those who do not consume dairy products while still containing all the essential amino acids.
(Pea) many plant based protein powders contain pea protein, and is a high quality alternative for soy and dairy based proteins. Pea protein is an excellent source of amino acid arginine.
(Hemp) hemp seeds are complete proteins that contain important fatty acids, this makes hemp a good choice for those with dairy or soy allergies and for vegans.
A word of caution about using protein powders over an extended period of time is it may damage the kidneys, liver and affect the body’s bone and calcium balance. If you take in a high level of protein from protein powders, you still need to make sure that you are taking in enough fiber rich fruits and vegetables that the body uses to feed and sustain gut bacteria.
Not everyone needs extra protein. People who already eat a diet rich in meat, fish, eggs and dairy and do not engage in intense weight training are unlikely in need of taking protein supplements.
Those that do wish to include protein supplements into their diet should choose a high quality product and speak to a dietitian before using. If you have any questions or comments, feel free to leave them below.
To check out a review on pre-workout supplementation, check it out here.
Best of luck to you, onwards and upwards.