THERE'S NO doubt that protein, one of the three macronutrients, is crucial for overall health. Show
Protein fuels muscle growth, yes, but its amino acids also help you break down food, support digestive function, and aid in the production of hormones and brain chemicals. But protein powder also has another stealth superpower you don't often hear about: weight loss. After all, protein—in whole food form and protein powder—can help you feel full, which means—drum roll—you'll eat less, and that can contribute to shedding pounds. And now that we begin to peer out from the pandemic rocks under which we've been living, many Americans are emerging with some extra weight—an average weight gain of 29 pounds for adults in the U.S., according to a survey from the American Psychological Association. So now is a good time to look at what protein and protein powder can do for weight loss. “Our research and others have found that protein can act as a ‘fire extinguisher’ to oust our drive to eat by stimulating satiety cues that make us feel full and dampen those food cravings,” says Heather Leidy, Ph.D., associate professor and protein researcher at the University of Texas at Austin. This makes sense because protein is the most satiating macronutrient, thanks largely to how it affects satiating hormones like leptin and ghrelin. Plus, and many folks don't know this: As protein is digested, used, and absorbed, it raises your metabolism a bit more than other nutrients. And over time, that boost adds up. How much protein should you eat for weight loss?The recommended intake for protein is roughly 0.7 grams per pound of body weight, or about 105 grams per day for a 175-pound male. However, those needs go up or down slightly based on how active you are and your weight-loss goals. This intake may be difficult to achieve with food alone, without really focusing on adding protein to each meal. For those with higher protein requirements who are also trying to lose weight, supplementing with a protein powder for weight loss might be a good move, says Stu Philips, Ph.D., professor and protein researcher at McMaster University. While whole foods are the best way to go for your nutritional needs, including protein, protein powders can get the job done. For a goal of weight loss, Leidy recommends adding a protein powder to yogurt, with ice, fruit, or veggies to really boost that feeling of fullness. What's the best protein powder for weight loss?There are a few key factors to consider.
Now that we've covered our bases, let’s consider a few protein powders (and one ready-to-drink option). NOW Sports, Whey Protein ConcentrateCurds are casein protein, and dairy proteins are a combination of whey and casein. Whey is particularly high in the amino acid, leucine, which can help preserve and build muscle. This NOW product is unflavored, so you can add your own flavors with fruits, veggies, and some sweetener. It's also Informed Sport Certified. Buy it here Bob’s Red Mill Almond Protein PowderThis almond-based powder contains 20 grams of protein per serving. It's also naturally rich in calcium and fiber. Bob's Red MillBuy it here Four Sigmatic ProteinThis vegan protein powder tastes great and provides high-quality protein from a variety of sources. Buy it here GainfulConsider mixing up your own blend of proteins with Gainful, which personalizes your nutrition based on what you like and what ingredients you want. Buy it here Koia Protein Ready to Drink SmoothiesWhen you don't have time to mix your own smoothie or protein powder drink, the Koia Protein Smoothies provide the nutrition you need (and taste great, too). They're plant-based, and free of dairy, soy, and gluten, while providing 18 grams of protein. Koia ProteinBuy it here Chris Mohr, PhD, RD is the co-owner of Mohr Results, Inc (MohrResults.com) a well-being consulting company Which protein powder is best for weight loss?Our picks of the best protein powders for weight loss. Best overall: Optimum Nutrition Gold Standard 100% Whey.. Best for men: Muscle Milk Genuine Protein Powder.. Best for women: Naked Whey.. Best for competitive athletes: Muscle Milk 100% Whey.. Best meal-replacement protein powder: GNC Lean Shake 25.. Should I drink protein powder if I'm trying to lose weight?As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. Keep in mind that the key to losing weight is burning more calories than you consume. Choose healthy foods, such as: Fruits.
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