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Good Protein Powder for Weight Loss

December 16, 2021Articles for nutrition, , , ,

Good Protein Powder for Weight Loss – the combination of these words can be found in the vocabulary of many a beginner who has started on the path to the dream body.

But what actually is the role of protein in weight loss, how much protein do we need to achieve our goals and what are the differences for men and women? Let’s find out!

Protein and weight loss

Protein and weight loss are words often used in the same sentence, and this is no coincidence. Protein is a macronutrient that plays a major role in the weight loss process and is in fact one of the most important, if not the most important, substance we get from food.

The reason it is important for weight loss is not because it has magical properties in itself, but because:

  • is a satiating substance – proteins have a high satiety factor, and this is important for weight losers maintaining a calorie deficit;
  • helps to recover well from training and after sports activities, which is good to be present in the weight loss process;
  • helps to lose less muscle and more fat while in a calorie deficit;
  • regulates feelings of hunger and satiety.

This is why when it comes to weight loss, higher protein diets are recommended first and foremost.

How much protein for weight loss

Let’s clarify that the key to weight loss is calorie deficit – taking in and absorbing fewer calories than we expend.

Then comes the need to get enough protein.

  • Protein is an essential macronutrient that we get from food, and since our bodies don’t have the function to store it, it’s critical that we maintain adequate levels of it when we lose weight so that the body doesn’t have to draw from available muscle and other tissues in the body.

Protein needs can vary greatly from person to person, but about 1.6 to 1.8 grams of protein for every pound of body weight should be quite sufficient to achieve a positive nitrogen balance in weight training, which is important in the weight loss process to ensure no or minimal loss of muscle mass.

For marathon runners and other similar sports of a predominantly aerobic nature, slightly more protein is required, but in any case, requirements rarely exceed 2 g/kg.

With a protein intake between 1.2 and 1.4 g/kg, most people are able to maintain a neutral nitrogen balance, and amounts below 1 g/kg may be sufficient mostly for people with very sedentary lifestyles who are not in a caloric deficit.

Protein diet for weight loss

A distinction must be made between a diet with a sufficient amount of protein and a diet based entirely on protein.

  • Often, beginners come across information about a protein diet for weight loss (it can also be encountered as the Pierre Dukan diet or other varieties). These types of diets fall into the category of dangerous diets because they are unbalanced, don’t produce lasting results and carry health risks.

For example, a diet with a highly elevated protein intake risks triggering allergy or kidney problems if protein intake is increased for long periods of time.

High-protein, meat-based diets that exclude large groups of other foods and do not consume fibre, high-water and high-fat foods can lead to constipation.

Protein for relief

Protein for relief, although it sounds good, unfortunately for many beginners protein does not contribute to achieving relief, as it has no such property on its own, whether in the form of food or dietary supplement.

Relief is seen with a lower percentage of subcutaneous fat and already built muscle mass.This is achieved with a well-judged caloric deficit and resistance training.

Protein for weight loss for women

Protein for weight loss for women can be found on the market as a separate product aimed at ladies, but it is important to clarify that there are no sports supplements for men and for women and protein powder should not be separated by gender.

Virtually any protein is suitable for ladies, and the person taking the product should consider their personal needs and the appropriate dose according to weight and tolerance.

Again, adding such a product – whether marketed for women or not, does not bring with it a magical effect in terms of weight loss.

It is the result of an achieved caloric deficit, which in turn depends on the total calories consumed and the total energy expended.

Weight loss protein for men

Although on the market you can meet products advertised as protein for men, in practice it is not right to make such a division and similarly with the topic of women, any protein powder would do.

Protein shakes for weight loss

Protein shakes for weight loss are the third possible option to the existing products on the market related to the topic of protein and weight loss.

Although in practice they are marketed as a weight loss shake, in theory there is no difference between a standard proteins shake and one whose label says ‘for weight loss’.

This is often a ploy to sell a product.

The addition of a protein shake is not in itself a weight-reducing action, i.e. one can lose weight without the presence of this shake, and one can gain weight despite the fact that the person is taking it.

Protein after workout for weight loss

It is important to have protein in your post-workout meal, whether in the form of food or protein powder. However, this is not for the purpose of weight loss, but rather satiety and recovery.

In practice, what matters for weight loss is not whether you have proteins post-workout, but whether on a daily/weekly/monthly basis you achieve a calorie deficit.

Eating proteins is important in all main meals because it satiates, and this can indirectly aid the weight loss process as one takes in fewer calories while being satiated for longer.

Conclusion for Good Protein Powder for Weight Loss

Protein is an important macronutrient that must be present in adequate amounts whether one is in the process of losing, gaining or maintaining weight.

Protein, especially in supplement form, does not have magical properties to lead to weight loss, but it helps because it satiates, and when the necessary amount of proteins is provided, as well as the appropriate training stimuli, it prevents the loss of muscle mass during the weight loss period.

Although there are products on the market advertised as weight loss protein for women, weight loss protein for men or proteins shakes for weight loss, in practice there is no difference and proteins is not divided by gender. Whether you include such a product is not a major factor in losing weight and is more a matter of personal choice and budget.

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