Protein powder is one of the most useful supplements a person can take. Although it is primarily targeted at people who want to build muscle, did you know you can also use it to lose weight? Find out how by scrolling down.
Protein powder is a dietary supplement that people use to increase their protein intake. Protein is an essential nutrient that our body needs to build and repair tissues, including muscle tissue. That’s why people who want to build muscle often use protein powder as a supplement to their diet and exercise routine.
Protein powder is convenient and easy to consume, and it can be an effective way to increase your daily protein intake. Some types of protein powder, such as whey protein, are quickly absorbed by the body, making them an ideal choice for post-workout recovery.
Although protein is viewed as the most important nutrient when it comes to building muscle, you can also use protein powder for your weight loss goals. That is what Max Posternak talked about in one of his videos.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
It’s important to note that protein powder is not a magic solution for building muscle or losing weight. It’s just one tool that can help support your fitness and health goals. To achieve optimal results, it’s important to combine protein powder with a balanced diet, regular exercise, and adequate rest and recovery.
With that in mind, let’s dig in on what Posternak said about utilising protein powder for fat loss.
How to Use Protein Powder for Fat Loss
In addition to its benefits for building muscle, protein powder can also be beneficial for weight loss. High protein diets can help you feel full for longer periods, which can reduce hunger and cravings and make it easier to stick to a calorie-controlled diet.
You should also do your best to increase your protein intake while trying to lose weight to prevent muscle loss. The more muscle mass you have, the higher your metabolism is and the more calories you burn.
Here are the main points about using protein powder to lose weight in the words of Max Posternak:
- How much protein should you have to reduce hunger and appetite?
About 20 grams of protein in a shake to significantly reduce appetite.
- How to decide which protein powder is best?
There are many different types of protein powder and they are divided into animal-based and plant-based protein. In those divisions, we have whey, casein, isolate, concentrate, soy, pea, rice protein, and more.
Although more research is needed to have any possible conclusion on which protein powder is best for weight loss, studies have pointed towards whey protein being one of the best options for animal-based protein, and no significant difference between soy, egg and rice protein for plant-based powders.
It is important to note that whey protein is also the most researched type of protein powder.
- How much protein should you take while you’re losing weight?
The consensus is to have between 0.8 and 1.3 grams of protein per pound of bodyweight. “As you get leaner and restrict more calories, you should for the higher range of 1.3 grams of protein per pound of bodyweight to help you preserve more muscle mass,” Posternak says.
- What is the best time to take protein powder?
Although it is more important that you take enough protein and meet your daily needs, it is good to take protein shakes before or after a workout, although the short anabolic window has been debunked and you don’t necessarily need to take a protein shake immediately after working out.
For more information on the matter, check out the video below.
There are several important nutritional factors to consider when trying to lose weight. Here are some of the most crucial ones:
- Caloric deficit: To lose weight, you need to consume fewer calories than you burn. This can be achieved through a combination of reducing your caloric intake and increasing your physical activity levels.
- Macronutrient balance: While a caloric deficit is the most important factor for weight loss, it’s also important to ensure that you’re consuming a balance of macronutrients – carbohydrates, protein, and fat – to support your overall health and well-being. A moderate protein intake can help you feel full and support muscle retention, while healthy fats and complex carbohydrates can provide sustained energy.
- Fibre: High-fiber foods, such as fruits, vegetables, and whole grains, can help you feel full and satisfied while consuming fewer calories. Aim for at least 25-30 grams of fibre per day.
- Water: Staying hydrated is important for overall health and can also support weight loss by helping you feel full and reducing cravings. Aim to drink at least 8 cups of water per day.
- Avoiding processed foods: Processed foods, such as fast food, packaged snacks, and sugary drinks, are often high in calories, unhealthy fats, and added sugars. These foods can contribute to weight gain and are generally less nutritious than whole, minimally processed foods.
Remember that weight loss is a journey that requires consistency, patience, and persistence. By focusing on these nutritional factors, you can create a sustainable, healthy diet that supports your weight loss goals.