Whey Protein Powder Weight Loss

How to Use Whey Protein for Weight Loss

  1. Understand what whey protein is.

Whey is the liquid part of milk that gets separated when cheese is made.  If you’ve ever opened a yogurt container and have seen a watery substance at the top, do not be afraid!  This is whey protein.

This liquid substance is what is turned into powder form to create whey protein.

Just in case you’re wondering, this process also cuts out the 95% of the lactose.  So if you’re allergic to dairy, you have nothing to fear.

  1. Understand the different types of whey protein powder.

There are three main forms of protein powder: whey concentrate, isolate, and hydrolestate.

The concentrate is about 70-80% protein, with some milk sugar and fat.

Isolate is 90% protein and has a little less sugar and fat.

Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is predigested with enzymes for the faster absorption into the blood stream.

So, you may be wondering, does the type of protein matter?

Not really.

The minute differences between the two are not enough that it should cause you any stress or concern.  Leave that worrying for your overall diet and exercise routine.

For what it’s worth, most of the studies are done using whey isolate, and it’s what we use as well.

  1. Understand why protein works so well for weight loss.

There are three reasons that are particularly compelling…

      1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
      2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. This is great to have on the go or at work where eating healthy is more difficult.
      3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight, the majority of it is fat.

We talk a lot about protein on this blog, and this is just the short list of reasons why.

Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.

Including:

  • Improves muscle performance
  • Lowers blood pressure
  • Reduces symptoms of stress
  • Helps you get in more water naturally
  • And contains a small number of antioxidants.

 

 

  1. What are the best times to take whey protein?

In order of importance:

Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.

Take 30 minutes before meals or dining out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.

Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid day, I use it to get my chocolate fix without all the sugar.

  1. What should you mix it with?

Water or unsweetened nut milk like cashew, almond, and coconut work best. Try to avoid using dairy milk as it usually contains sugar.

Other great places to add protein include oatmeal, Greek yogurt, and smoothies for a flavor boost.

Try adding a little cinnamon as well.

This adds a great taste to the otherwise bland, healthy foods.

 

 

 

 

 

 

 

  1. How much should you get in?

The most common dosage is 25-50 grams a day, which will be 1-2 scoops .

There’s no limit on the amount you can take, but since you should be getting protein from a variety of sources, any more than two servings a day is a bit gratuitous.

Lastly, we recommend WHEY ISO-X  It tastes delicious and is low in carbs!

if you liked this article on how to use protein powder for weight loss or have any questions, please leave them in the comment section below.

 

One thought on “Whey Protein Powder Weight Loss

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