The Beginner's Guide to Using Protein Powder. Photos (clockwise from top left): Twenty. Perry Santanachote; Pond. Perry Santanachote. Walk into any gym nowadays, and you’re just as likely to hear the rattling of a shaker bottle as the clanking of weights. Powders, bars and other supplements have become so ingrained in workout culture that it’s hard to imagine not following up a great workout with a shake of some sort (and sometimes even mid- workout). And protein powder, specifically, is leading the charge. Created by various sources — from whey to soy to pea — the popular supplement has cemented its place in our minds, our diets and even our local grocery stores. If you’re an elite athlete or just a weekend warrior, chances are you have a tub of protein powder sitting somewhere in your house. And if not, maybe you’ve gulped down a shake or smoothie at some point. But do you really know what’s inside your protein powder? And do you know how use it to get the best results? To help you more effectively decide how, when and if you should use this supplement, we created this beginner guide. Here’s how the most popular questions about protein powder shake out. RELATED: 9 Healthy Homemade Protein Bar Recipes. Many gym- goers grab a tub and start adding shakes to their diet without first considering why or if they need protein powder at all. As Brian St. Pierre, sports dietitian and nutrition coach at Precision Nutrition, puts it, the most obvious reason to supplement with protein powder is to reach your protein intake goal for the day. However, they aren’t absolutely needed. If you find yourself taking in a quality whole- food source of protein three to four times a day, generally a gram of protein per pound of body weight, you might not even need the powder fallback. But, when you’re crunched for time, protein supplements can be your biggest ally. Although the labels may claim otherwise, the various tubs are more equal than you think. At the heart of all protein powders is just what one would assume (or hope) — protein — whether it’s from whey, hemp, soy, or something else. Still, you might see terms like “hydrolyzed” and “cutting edge” to spruce up bottles. Pierre argues that the pursuit of better and faster digesting protein powders may be frivolous in the grand scheme of things (research agrees). Pierre says. Pierre recommends first looking for a reputable company that has good manufacturing practices (they’ll often advertise that on the label). He also suggests buyers vet out various products using third- party certifying brands like Informed Choice. Certifying companies buy actual products off of store shelves (just like a normal buyer) and run tests to make sure the bottle contains what the label advertises. After narrowing your protein search down to a handful of brands, it’s time to investigate the nutritional facts. While the numbers and words may sound foreign, St. Pierre recommends just looking at a handful of characteristics. ![]() He likes a protein powder that is relatively low in fat and carbs. When to Mix It Up. So, you’ve done your research and brought home a tub of high- quality protein powder. Figuring out the best times to supplement can be difficult. Here are the two most common uses for protein powder during the day and specific applications for each. Meal Replacement. When you’re rushing out the door late for work in the morning, the last thing you have time for is to make a quick breakfast to kickstart your day. ![]() Research shows how you can lose weight and fat mass, and reduce waist circumference and hunger hormone levels with two shakes a day. How To Lose Weight Without. Can I gain weight using whey protein? How much can. So if you achieve that by using whey protein, then yeah sure you. Will whey protein shakes help you lose. That’s one scenario where protein shakes can come in handy. In general, St Pierre recommends adding in a source of vegetables, a serving or two of fruit and some healthy fats alongside a scoop or two of protein powder. In fact, he and the team at Precision Nutrition have coined a term for these massive meal- replacers — “super shakes.” These shakes can be used in place of a meal or in addition to a regular meal when trying to gain weight. Here’s their recommend recipe for both men and women: Men. Mixer (almond milk, regular milk, water — your choice)Women. Handful of fruit. Mixer (almond milk, regular milk, water — your choice)These recipes bring up another topic of concern — gender differences. Workout supplements are often viewed as a male- dominated industry, but protein powders are also effective for women. Pierre points out, however, that women have different nutritional needs than men. Whey Protein Can Help You Shed Body Fat. Add whey and. Protein Lose Weight FastProtein; Can Women Drink Whey Protein When Trying to. Does Supplementing a Protein Shake for Breakfast Help You Lose Weight? Can You Burn Fat by Drinking Protein. Whey Protein for Weight Loss; Whey Protein for Weight Loss. Current research indicates that whey protein may actually help you to lose weight as you build muscles. There is an interesting research about using whey protein for women’s. ![]() Best Whey Protein For WomenIn general, they need less protein per pound of bodyweight (primarily due to differences in body composition). For that reason, St. Pierre initially recommends for females to use one scoop instead of two. However, he’s quick to admit that the “cut in half” lesson isn’t the definitive solution. You can adjust it from there based on your needs,” says St. Pierre. RELATED: What 2. Grams of Protein Actually Looks Like. Gender differences aside, if these shakes are so nutrient- dense, why shouldn’t you just blend up a shaker bottle for each meal and ditch cooking (and dirty dishes) for good? ![]() Pierre cautions that although the shakes are great, they still aren’t the same as whole food. You can also sometimes lose nutritional value drinking your nutrients and vitamins instead of eating them. For that reason, he recommends supplementing with no more than two shakes in one day (even that is pushing it). The key is to use shakes in a pinch and rely on whole food sources for the rest of your meals. Post- Workout. With the advent of the post- workout window — a thin slice of time to intake nutrients after a workout for the biggest benefit — protein shakes and shaker bottles became a necessity for a gym trip. If you didn’t slug a shake before you walked out the door, the notion went, you were compromising recovery time and crippling the benefits you could reap from your workout. Protein supplementation post- workout has been shown to be beneficial, particularly in helping individuals recover after a tough session and potentially increase muscle and strength gain. However, the post- exercise window may have been a bit overblown. Pierre acknowledges that post- workout nutrition is important but not as much as you may have previously thought. ![]() It’s really up to personal preference. Previously, protein shakes were thought to digest faster in the stomach than whole foods providing muscle- building nutrients to the recovering muscles quicker. Pierre explains that new research indicates this isn’t the case. Now, he advises clients use whatever is most convenient. If you want to make a whole food meal, that’s more than OK, too. Either approach is valid, so it’s personal preference,” says the coach. Stomach sensitivity may also play a role as well. Some individuals have a harder time taking in whole food directly after a workout. In those cases, a shake would be a proper substitution to get in a quick dose of protein. Protein powders have seemingly become a necessity for an active lifestyle right alongside high- tech fitness trackers and cutting- edge footwear. Although protein shakes may be a convenient way to take in calories, it doesn’t mean that they’re always the best option. Whole food sources are still your best bet for getting vital nutrients. The takeaway is to build your diet with a base of solid food and use protein powder as a — you guessed it — supplement when it’s healthy and convenient. RELATED: 1. 1 Delicious Protein Powder Recipes. Originally published July 2. Updated March 2. 01. Disclosure: All products featured on our site are hand- picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you come across an affiliate link on our site, that means we receive a small commission should you decide to make a purchase. How Protein Can Help You Lose Weight Naturally. Protein is the single most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight- regulating hormones (1, 2, 3). Protein can help you lose weight and belly fat, and it works via several different mechanisms. This is a detailed review of the effects of protein on weight loss. Protein Changes The Levels of Several Weight Regulating Hormones. Your weight is actively regulated by your brain, particularly an area called the hypothalamus (4). In order for your brain to determine when and how much to eat, it processes multiple different types of information. Some of the most important signals to the brain are hormones that change in response to feeding (5). A higher protein intake actually increases levels of the satiety (appetite- reducing) hormones GLP- 1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin (6, 7, 8, 9, 1. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. Bottom Line: Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite- reducing hormones GLP- 1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake. Digesting and Metabolizing Protein Burns Calories. After you eat, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food (TEF). Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (2. If we go with a thermic effect of 3. Bottom Line: About 2. Protein Makes You Burn More Calories (Increases “Calories Out”)Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep (1. A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 8. This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 2. By making you burn more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein. Bottom Line: A high protein intake can make you burn 8. Protein Reduces Appetite and Makes You Eat Fewer Calories. Protein can reduce hunger and appetite via several different mechanisms (1). This can lead to an automatic reduction in calorie intake. In other words, you end up eating fewer calories without having to count calories or consciously control portions. Numerous studies have shown that when people increase their protein intake, they start eating fewer calories. This works on a meal- to- meal basis, as well as a sustained day- to- day reduction in calorie intake as long as protein intake is kept high (1. In one study, protein at 3. So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets. Bottom Line: High- protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high- protein diet. Protein Cuts Cravings and Reduces Desire for Late- Night Snacking. Cravings are the dieter’s worst enemy. They are one of the biggest reasons why people tend to fail on their diets. Another major problem is late- night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day. Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night. This graph is from a study comparing a high- protein diet and a normal- protein diet in overweight men (2. The high- protein group is the blue bar, while the normal- protein group is the red bar. In this study, protein at 2. Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high- protein breakfast significantly reduced cravings (2. Bottom Line: Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet. Protein Makes You Lose Weight, Even Without Conscious Calorie Restriction. Protein works on both sides of the “calories in vs calories out” equation. It reduces calories in and boosts calories out. For this reason, it is not surprising to see that high- protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs (2. In one study of 1. In this study, the participants lost an average of 1. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything. Although the results aren’t always this dramatic, the majority of studies do show that high- protein diets lead to significant weight loss (2. A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease (2. All that being said, losing weight is not the most important factor. It is keeping it off in the long- term that really counts. Many people can go on “a diet” and lose weight, but most end up gaining the weight back (2. Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake (from 1. So not only can protein help you lose weight, it can also help you keep it off in the long- term (3). Bottom Line: Eating a high- protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain. Protein Helps Prevent Muscle Loss and Metabolic Slowdown. Weight loss doesn’t always equal fat loss. When you lose weight, muscle mass tends to be reduced as well. However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs). Losing muscle is a side effect of weight loss that most people don’t want. Another side effect of losing weight is that the metabolic rate tends to decrease. In other words, you end up burning fewer calories than you did before you lost the weight. This is often referred to as “starvation mode,” and can amount to several hundred fewer calories burned each day (3. Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat (3. Strength training is another major factor that can reduce muscle loss and metabolic slowdown when losing weight (3. For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan. Not only do they help keep your metabolism high, they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking “skinny- fat” instead of fit and lean. Bottom Line: Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training. How Much Protein is Optimal? The DRI (Dietary Reference Intake) for protein is only 4. This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight (or gain muscle). Most of the studies on protein and weight loss expressed protein intake as a percentage of calories. According to these studies, aiming for protein at 3. You can find the number of grams by multiplying your calorie intake by 0. For example, on a 2. You can also aim for a certain number based on your weight. For example, aiming for 0. It is best to spread your protein intake throughout the day by eating protein with every meal. Keep in mind that these numbers don’t need to be exact, anything in the range of 2. More details in this article: How Much Protein Should You Eat Per Day? Bottom Line: In order to lose weight, aiming for 2. How to Get More Protein in Your Diet. Increasing your protein intake is simple. Just eat more of protein- rich foods. These include: Meats: Chicken, turkey, lean beef, pork, etc. Fish: Salmon, sardines, haddock, trout, etc. Eggs: All types. Dairy: Milk, cheese, yogurt, etc. Legumes: Kidney beans, chickpeas, lentils, etc. You can find a long list of healthy high- protein foods in this article. If you’re eating low- carb, then you can choose fattier cuts of meat. If you’re not on a low- carb diet then try to emphasize lean meats as much as possible. This makes it easier to keep protein high without getting too many calories. Taking a protein supplement can also be a good idea if you struggle to reach your protein goals. Whey protein powder has been shown to have numerous benefits, including increased weight loss (4. Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult. I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measure everything you eat in order to make sure that you are hitting your protein targets. You don’t need to do this forever, but it is very important in the beginning until you get a good idea of what a high- protein diet looks like. Bottom Line: There are many high- protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough. Protein is The Easiest, Simplest and Most Delicious Way to Lose Weight. When it comes to fat loss and a better looking body, protein is the king of nutrients. You don’t need to restrict anything to benefit from a higher protein intake.
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