We don’t want to advertise our products with weight loss. Ever. But we do understand that some of you might want to lose weight, for one reason or another - so here is some information on using protein powder for weight loss.
Here at WAM, we’re all about loving your body for what it can do, not for what it looks like. We firmly believe in all the benefits that exercise and nutrition has to offer, physically as well as mentally. It makes you stronger, tougher, happier. However, that’s (unfortunately) not why most people start to exercise and eat well in the first place. Thanks to decades of marketing and diet culture, most people start for one reason: weight loss. And hey, we’re not saying nobody should ever lose weight - it’s a perfectly legitimate reason to start working out and making changes to your nutrition if you feel your current weight is unhealthy. Just remember that a “healthy” weight means something different for everyone and that there is no “magic bullet”. The only thing that will give you long-term success are solid exercise and nutrition habits that you can stick to in the long run.
With that being said, let’s get to the essence of this article: the role of protein powder in weight loss strategies.
Protein Powder for Weight Loss
Incorporating a higher amount of protein into your diet can be a smart move if you're trying to shed some unwanted pounds or swap them for lean body mass. Protein is known for its ability to provide lasting satiety - meaning it can help keep you feeling full for longer [1]. This can help you to reduce your overall calorie intake (the fundamental aspect of weight loss) by making you less prone to overeating or snacking during the day. The majority of your daily protein intake should come from whole foods - but a good protein powder can be a convenient way to get an extra boost!
With a variety of protein powders on the market, selecting one that aligns with your dietary and taste preferences is easy! Opt for powders that complement your nutritional needs without adding excessive calories or sugars. Check the protein content and make sure it’s over 70% and avoid meal replacement shakes that come with lots of other additives you don’t need. And remember: protein powder is not magic! You'll need a balanced approach to diet and exercise to achieve long-lasting weight loss.
No matter if you're vegan or not - our plant-based Protein+ is a great protein powder option! It's not only a source of 22 grams of high-quality protein per serving, but also enriched with leucine, an amino acid that plays a key role in muscle synthesis and recovery. Choosing a protein powder like this can not only support your fitness routine, but also help you to maintain lean muscle mass while cutting down on fat.
Exploring the intersection of protein powders and weight loss can help you make informed decisions about your dietary choices. Muscle mass, activity levels, metabolism, appetite control and body weight go hand in hand [2]. Fueling your body right is crucial for achieving your goals!
Protein Powder Types and Sources
Your protein powder can come from a variety of sources, each with unique benefits! Whey protein powder is made from milk and a popular choice known for its high-quality amino acids and fast digestion. However, a lot of people are better advised to avoid dairy because it is sometimes hard to digest and causes discomfort.
Plant-based protein blends from soy protein, pea protein, and rice protein are excellent alternatives. They not only cater to vegan diets but also include natural ingredients that can support your gut health. However, they are sometimes lower in leucine, which is why we fortified our WAM Protein+ with this essential amino acid that plays a key role in muscle building and metabolism [3]. Plant-based vegan proteins also contain more fiber and minerals than whey or casein protein - contributing positively to your overall nutrient intake.
Benefits of Protein Powder in Weight Management
Integrating protein shakes and powders into your diet can help with weight loss and hitting your daily protein target. While the best source of protein would be whole foods, sometimes you just don’t have the time to prepare a high-protein snack or the right ingredients on hand. This is where protein powders come in as a convenient solution. They can satisfy your sweet tooth (go for ones without added sugars though) while increasing your overall protein intake, leading to higher satiety and making you less prone to snacking later. A high-protein diet in combination with exercise will also help you to build muscle mass, boosting metabolism and increasing the calories burned throughout the day [4].
You should keep in mind that a protein shake like our Protein+ is NOT a meal replacement shake, as it does not provide significant amounts of carbohydrates and fats that your body needs to function! If you are trying to lose weight, don’t skip main meals or swap them for a shake. Always combine protein shakes with a healthy whole-food diet. If you’re feeling stuck, speak to a nutritionist who can guide you based on your dietary needs and fitness goals.
Incorporating Protein Powder into a Diet Plan
Protein powders can help to increase your protein intake without substantially increasing your calorie consumption or other macronutrient counts. To effectively integrate it into your diet:
- Consider adding it into your breakfast, for example by mixing it into a smoothie or oatmeal, to cover a large chunk of your daily protein target straight away.
- Mix it with exercise - a protein shake can support muscle growth and aid recovery [5]. More muscle helps to burn more calories during the day.
- Consider swapping unhealthy snacks like crisps or sweets for a protein shake.
Remember, our Protein+ is enriched with leucine and designed to complement your lifestyle without compromising on taste or nutritional value. Its subtle, natural flavour makes it easy to drink on its own or integrate it into healthy protein snacks! If you need inspiration, simply download our free e-book!
Avoiding Common Pitfalls
To make the most of protein powder for weight loss:
- Balance Your Diet: Protein powder should complement - not replace! - a balanced diet rich in fibre, vegetables and other nutrients.
- Work with a Nutritionist: A professional can accompany you on your weight loss journey and serve as an accountability partner.
- Exercise: Combine protein powder supplementation with regular exercise - especially resistance training - to improve your body composition.
- Quality over Quantity: Go for powders with good reviews and quality ingredients over cheaper alternatives loaded with fillers and additives.
- Avoid Overuse: Using protein shakes with every meal is most likely unnecessary. One to two shakes per day along with a balanced whole food diet is the way to go!
Conclusion
Whatever your goal might be, we hope you’re now feeling more confident about integrating protein powder into your routine. Remember that no supplement is a magic solution and that you will need to find balance and establish habits you can stick to long-term in order to be successful!
We believe that a healthy weight is the one that allows you to feel and perform your best - no matter which number the scale ultimately shows. Reach out to us if you have any questions. We're happy to help!
Sources
[1] Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173.
[2] Christoffersen BØ, Sanchez-Delgado G, John LM, Ryan DH, Raun K, Ravussin E. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity (Silver Spring). 2022 Apr;30(4):841-857.
[3] Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM. No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health. 2020 May 29;17(11):3871.
[4] Verreijen AM, Engberink MF, Memelink RG, van der Plas SE, Visser M, Weijs PJ. Effect of a high protein diet and/or resistance exercise on the preservation of fat free mass during weight loss in overweight and obese older adults: a randomized controlled trial. Nutr J. 2017 Feb 6;16(1):10.
[5] Davies RW, Carson BP, Jakeman PM. The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients. 2018 Feb 16;10(2):221.