Protein powders are wondrous if you are aiming for muscle growth in a healthy way. However, if you need one that also supports your goals of losing the excess kilos, then your selection becomes more fine-tuned. One crucial step is to look for the nutritional values contained within a particular protein powder, so that, you can lose weight in a healthy manner. For example, you can read the labels to find out the calories per serving, the count of carbohydrate and apparently, the fat content. Many of us may not be quite mindful of the liquid we use in mixing our protein powders. But truth be told, the liquid too plays a crucial role and can impact your weight loss.
You can buy the protein powders in the health food stores, sold in packets or tubs. Big gyms and several large grocery chains often sell these products. When you are vegetarian, or you don’t seem to get yourself enough whole protein through eggs, fish, and meat, protein powders make the best alternative. Most brands of protein powders contain between 15 and 25 grams of protein for each scoop. This makes it equivalent to a cup of tofu or lean flank steak of 3 to 4 ounces.
How Does Protein Powder Help in Weight Loss
Protein powders aid in shedding the excess kilos by decreasing your hunger and controlling your appetite. On the one hand, a protein powder increases the production of appetite and hunger reducing hormones like GLP-1, PYY, CCK, and ghrelin. On the other hand, the protein makes you feel full for a longer time. In a recent study, it was revealed that men on weight loss diet who included 25% of the protein in their total calorie intake had cut their food cravings by 60%. By the end of 12 weeks, these men had lost around 11 lbs or 5 kg. Also, it would be interesting for you to know that as your body works towards building those lean muscles, it burns more calories and your metabolism gets a boost. Thus, you keep losing shedding those extra pounds along the way.
- 1 How to Choose the Best Protein Powder
- 2 Top Branded Protein Powders
- 3 How to Take Your Protein Powder
How to Choose the Best Protein Powder
Following are the different types of protein powders widely sold in the market –
Whey protein – This is a dairy based protein full of essential amino acids and is easily absorbed by the body.
Casein protein – This too is a dairy based protein but is slowly absorbed by the body.
Soy protein – This plant based protein is enriched with essential amino acids and soy isoflavones.
Hemp protein – Yet another plant based protein, this protein is known for its high omega-3 and omega-6 fat content. However, it has a lower content of the essential amino acid called lysine.
Rice protein – This protein too is from the plants and like hemp protein lacks enough lysine.
Pea protein – This plant-based protein has a low content of methionine and cysteine, both of which are non-essential amino acids.
These different proteins have their specific effects on the body. For example, weight watchers will find whey protein powders more useful that powders are containing casein as the former help in decreasing hunger. A recent study reported that overweight and obese people lost 5 lbs of fat eating 56 grams of whey protein every day as compared to consuming the same amount of soy protein. Plus, the whey protein powders are said to be three times more efficient in muscle building when on a weight loss diet than when on a diet of soy protein. But having said, there are mixed reviews too that indicate weight loss is not much affected no matter what protein powder you use. It is, however, wise to look for brands of protein powders which contain a mix of different types of protein to make up for the lack of each other’s amino acid content.
Top Branded Protein Powders
Following are some of the bestselling protein powders for weight loss in the market –
Optimum Nutrition Gold Standard 100% Whey
This whey protein powder is an excellent way to build up your muscles. This instant powder can be readily mixed with your food or drink and has 20 flavors to suit different taste buds. With a record of winning awards for several years, this brand can easily be trusted.
MuscleTech NITRO-TECH 100% Whey Gold
Each scoop of this award winning protein powder serves 24 grams of ultra-premium quality micro-filtered protein, which is the purest form of protein with whey peptides and protein isolates. This protein can be rapidly absorbed by the body and has a high biological value with its pure protein content.
Nature’s Best Zero Carb Isopure
This 100% whey protein isolate powder ensures a healthy weight loss and muscle gain with 25 grams of protein per scoop. This powder is loaded with vitamins, minerals, and nutrients and without any lactose, impurities or gluten. This powder can be purchased in different flavors.
Body Nutrition Trutein
Trutein is enriched with three protein varieties – egg white, whey, and micellar casein. The benefit of this triple combination is that each protein has its rate of absorption which ranges from 30 minutes to more than 7 hours. This promotes stabilized saturation of the total-body amino acid levels and boosts the synthesis of new muscles. Trutein uses isolate whey and micellar protein instead of the concentrate forms which are fatty, contain cholesterol and lactose and are impure.
BPI Sports Best Protein
If you are trying to lose weight with heavy exercises, this protein powder can be your ultimate bet. This 24 grams per scoop of whey protein is high quality and does not contain food additives like maltodextrin or any fillers. Being easily dissolvable it makes the silkiest smoothies and is quite favored for its delicious taste.
How to Take Your Protein Powder
It is important to supplement your weight loss diet with a protein powder to recover from the sudden weight changes and build up muscle. The best protein powder is the one which aids in strengthening the muscles while creating a metabolic environment which supports weight loss. As you begin a weight loss diet, your body starts becoming deficient in calories. And while the majority of the lost weight will be a loss of excess fat, protein powder supplements can ensure you do not lose out on your body’s protein needs and can still build up muscles and restore energy to remain healthy and active.
Combine the intake of protein powder with a proper weight loss diet and a routine of workouts to get into that dream body in a healthy, steady way. New age nutritional supplement giants are scientifically developing protein powders targeted towards weight watchers. With these innovations and research behind the products, they are increasingly safe to be included in the daily diet. You can get quite creative with how you include your protein powder in your diet. For example, you can mix it with food, or you can make it into a drink.
Protein Powder in Drinks
Shakes and smoothies with protein powder are quite a popularity. Mix in few grams of the powder with a pulpy fruit of choice, some fresh berries, spinach and low-fat milk and blend in to get a delicious recipe for weight loss. You can add omega-3 oil for added benefits. If you are on a low-carb weight loss diet, you can try this chocolate slush. Blend your favorite protein powder, an organic peanut butter, unsweetened cocoa powder and water, and you are ready to go. Or simply add some of the powder to your glass of skimmed milk for a perfect weight loss protein drink!
Protein Powder in Food
Protein powders are great food enhancers. You can add protein powder to your baked foods. Look for those healthy baking recipes and us protein powder as one of the ingredients to enhance its nutritional value. Some delicious ideas include protein brownies, muffins, and pancakes.