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A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself.
Whey protein is actually a tremendous tool for those of you looking to lose weight.
Thats why today, I am going to show you exactly how to use whey protein for weight loss.
Here are the 7 best tips and steps for beginners.
1. Understand what whey protein actually is.
Whey is the liquid part of milk that gets separated when cheese is made.
If youve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case youre wondering, this process also cuts out the 95% of the lactose so if youre allergic to dairy, you really have nothing to fear.
2. Understand the different types of whey protein powder.
There are three main forms of protein powder: whey concentrate, isolate, and hydrolestate.
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 mixed with enzymes for the faster digestion into the blood stream.
So, you be wondering, does the type of protein matter?
The minute differences between to two are not enough that it should cause you any stress or concern.
Leave that sort of worrying for your overall diet and exercise routine.
For what its worth, most of the studies are done using whey isolate and its what I use as well.
3. Understand why protein works so well for weight loss
There are 3 reasons are particularly compelling…
#1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
#2. Its easy. As long as you have a blender bottle on hand, all you need to do is add water. Which 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 channel and this is just the short list of reasons why.
4. Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.
Improves muscle performance
Lowers blood symptoms of stress
Helps you get in more water naturally
And contains a small amount of antioxidants.
Are additional reasons why whey protein is important and helpful for weight loss.
5. 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 dinning 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 in my chocolate fix without all the sugar.
6. What should you mix it with?
Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar.
Other great places to use protein is in oatmeal, Greek yogurt, and smoothies for a flavor boost.
This really adds a great taste to the otherwise bland healthy foods.
7. How much should you get in?
The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: Health Nerd is a participant in the Amazon Services Associates Program, an program designed to provide a means for to earn fees by and to.