Do You Need Protein Powders?
Protein shakes infused with 20-80 grams of protein powder reduce hunger by up to 50-65 percent.
Any individual on a weight loss quest is ever looking for dietary options that offer a fair share of proteins. Sometimes, the regular diet is just not enough! You need to dig further and look for supplements that fill up the gaps that act as a source of proteins. And, what could be better than relying on protein powders. When losing a few pounds is in mind, one can’t ignore the aid offered by protein powders. The idea should be too strongly embedded in your head that your weekend drinks mean gulping down your glass of protein shake.
Yes, you definitely need protein powders! It is a good energy source when you up your workout games! It is also a great source for weight loss but it is a challenge to buy the right one. Many people have been reported of them getting bulgier instead of losing fat and that my friend, makes it all the more necessary to educate you when choosing your POWDER. You need to realize that if a specific powder worked for someone doesn’t imply that it will work for you too. For your understanding about the weight loss concept and the role of protein powders, let’s get you started from the very basics.
What Are Defined As Protein Powder?
A normal human being demands 2.2 grams of protein for every kilogram of their respective body weight in a day’s time! Contradictory to the standard requirements, the diet can’t make up for the protein requirements. Also, owing to the busy schedules and active lifestyle, people skip on preparing relishing protein-rich meals. This is where “protein powders,” come into the picture.
Protein powder is a “protein” supplement to cover up the bodily needs of the nutrient. It is like a knight in the shining armour for people who suffer from lack of protein when on a weight loss journey. When people find that there is actually a product that can meet up the protein needs, there is no reason that one doesn’t fall in love with it.
Also, you need to realize that protein powders ARE NOT A NECESSITY. Where the protein is necessary for the body, you can easily compensate for the need from natural sources of protein. It is the people who are athletes or workout more often that need more protein in their regular diet, and that is where protein powders play a significant role. Non-vegans find it easy to maintain protein intake from natural sources, but it is the vegans that need to rely on protein powders for the extra protein needs.
You may ask what protein powders comprise of, and why not? A little awareness is ever welcome. One should always be aware of everything they are consuming and how it benefits you. To start with, protein powders are a ground form of protein that can be added to your milk, water, or even your regular dose of smoothies. Well, there are different types of protein powders to choose from. And, they are:
- Whey: These are dairy based supplements that are high in protein value and are quickly absorbed by the body. Not to forget, whey has a fair share of amino acids too.
- Casein: These are the dairy-based supplements too, but are slowly utilized by the body, unlike whey. Casein too contains a fair share of amino acids.
- Soy: These are plant-derived protein supplements that contain every essential amino acid. This source of protein powder also contains soy isoflavones that, in turn, has its specific health benefits.
- Hemp: This is too derived from industrial hemp plants that come from a genus of plants called “Cannabis Sativa.” Hemp is found to contain omega-3 and omega-6 fats. But, hemp lacks in a vital amino acid called lysine.
- Rice: This is too derived from plants and just like hemp, rice protein powder is too found to be low on vital amino acid, i.e., lysine.
- Pea: This is a popular protein powder type, which also comes from plants. The supplement contains less of amino acids such as “cystine” and “methionine,” but they are counted as non-essential.
One needs to know that it is nowhere a rule that the protein powder is solely made from any one of the mentioned ingredients. Sometimes, a mixture of one or more ingredients makes up for a balanced powder with its own set of properties and corresponding benefits.
Required Quantity of Protein in a Day
Total Protein Needed
2.2 grams of protein for every kilogram of body weight
Dietary Requirement for a woman (70 kg)
154 grams of protein
Dietary Requirement for a man (80 kg)
176 grams of protein
Why Do You Need Protein?
Proteins are not only the building blocks of body tissue but also turn out to be a great source of energy. A sufficient dose of proteins helps in building muscle mass, maintaining a robust immune system, balancing the concentration of hormones, and in keeping your hunger satisfied.
The natural sources of protein include meats, soy, fish, eggs, legumes, nuts, and dairy products. When the proper growth and maintenance of the body is in concern, you have to maintain a good diet of proteins.
If your body lacks protein you become vulnerable to PEM “Protein deficiency and malnutrition,” that, in turn, may lead to diarrhoea, lethargy, slow overall growth, fatty liver, or even edema (swelling) of the body and the legs.
The Connection between Weight Loss and Protein Powder
People have a conception that protein powder is for bodybuilders who need protruding muscles to showcase their strength and endurance. It may sound strange, but protein powders aid in weight loss too. How? Let us get into the details.
- Help Burn Calories: Whey is found to be the most “thermogenic food,” of all. This, in turn, implies that when you include whey-based protein powders to your diet, it is likely that you will burn a lot more calories. It is suggested to add whey protein to your food, or even smoothies. When you do so, the metabolism would touch skies and that is good for your weight loss efforts.
- Keeps Hunger at Bay: Any protein powder when included in your daily diet, tend to make you feel full. When you feel satisfied, you eat less as your hunger urges stay at rest for long periods. And, the less you eat, the lesser is the chance to eat anything that comes across the table, i.e., another milestone achieved towards your weight loss journey.
- Helps Build Muscles: Adding protein to your diet is also known to increase a process called “protein synthesis.” The process aids in building new muscles and retaining the strength of the existing muscles. If you may know, muscles get weak when on weight loss efforts and you feel exhausted more often. But, with muscle building, there is a greater chance of you burning a lot more calories.
The Recommended Protein Powders for Weight Loss
Helps you feel full and thus decreases your hunger sprees
Contains a reasonable amount of caffeine, which helps in weight loss when combined with proteins
Helps curb hunger and the high calcium also helps in weight loss
Help with maintaining controlled bowel movement, regulating cholesterol levels, keeping hunger satisfied; thus better weight loss
Decreases appetite and also lessens overall calories consumed
It is hypoallergenic, i.e., it is suitable for people with allergies or food intolerance. Also, pea protein helps to keep hunger at rest
Egg white protein is recommended as an alternative to milk proteins. Weight loss can be achieved but is found to be comparatively less effective than whey or casein
Things to Remember When Buying Protein Powders
First things first, you need to ensure that the protein powder you choose is devoid of any calories. That is exactly you need to be wary of! Why you may ask? You are aware of the fact that dieting makes you hungry. And, when you hear anything such as “chocolate protein powder,” or “vanilla protein powder,” you are likely to get attracted towards it.
But, my friend, such protein powders are loaded with sugars, not helping much when weight loss is in concern. The right trick is to check the label to make sure that calorie per serving fall under a bracket of 150 and the carbs are less than 5 grams.
If your protein powder is low on proteins, there is no point in even buying your powder. There are many brands in the market that claim to have high protein content. But, do not fall in the trap! Sometimes these are no less than marketing gimmicks.
If you go out shopping for protein powders, makes sure the protein content is high whereas the calorie content is low. Where protein should be above 20 grams per serving, the calories should be below150.
Many protein powder manufacturing businesses have raw protein at their end, which they tend to alter through rigorous processing. Such acts are justified by them for increasing the overall shelf-life of the product. But, what about the harmful elements that are added in turn to the natural protein?
If you see anything such as “ion exchange,” “hydrolysate,” or the presence of “bioactive peptides,” on the backside of the protein box; avoid it straight away!
Everyone is naturally drawn towards protein powders that have their share of artificial sweeteners and preservatives. Such temptations are natural when it is about the good taste and the prolonged shelf-life. But, how can you expect to lose weight if you give up to your desires? That is the reason that natural is always the best.
You need to ensure that your protein powder is free from any kind of sweeteners and of course much calories. If you do not wish to reverse the efforts of your weight loss, look for all-natural protein supplements.
FAQs Related To Protein Powders
- Can you replace your meals with protein powders?
Many people consider protein powders as food and prefer it 24/7. They give up eating and rely solely on protein powders. But, this is not the way! Have you heard, “Excess of anything is toxic”? Same goes the case here. You need to take protein powders after your intense workouts rather than revolving your diet plan around it.
The right thing is to restrict the intake of carbohydrates and sugar while having protein shakes up to a recommended limit. Consult your fitness expert for the right portions.
- When to have protein powder when on a weight loss journey?
The reason behind the intake of protein powders is simple; the protein concentration in the body gets increased. So, to get the most of the benefits, the best time to have protein powder is along your meals, especially near dinnertime. When you follow this simple practice, the satiety is likely to increase along with a better digestion process.
You can also prefer having a dose of protein shake whenever you feel like snacking. Whether it is prior to your lunchtime or in the evenings; a protein shake is what would keep you satisfied.
- What happens when you take proteins in excess?
A little extra protein is never that harmful. For a record, excess protein leads to the formation of an excess of ammonia in the body, but that again can be balanced by drinking more and more water. On the other hand, if the concentration of protein increases to a great extent, the chances of you developing hypercalcaemia, i.e., excess levels of calcium in the urine, increase.
- “What Is Anabolic Window”?
There is a belief that drinking the protein shake within the timeframe of 30 minutes will help make the most of the gym session. This 30-minute window is called the anabolic window. There are studies that suggest that this anabolic window acts as the best time to build muscles and gain energy. On the other hand, some studies suggest that this window is not restricted and can go beyond 30 minutes.
- Protein powder should be consumed before a workout or after it?
There is a specific study that compared the results between people who were given protein powder before workout and after the workout. The results were quite interesting! There was no significant difference in gaining muscle strength or energy in the two groups. This further implies that as long as you are having protein powders, everything is good to go.
- What is the recommended protein shake diet?
Protein powder, when mixed to form a protein shake, is considered a meal replacement plan. Protein powders are mixed with water as it does not contain calories. However, some people also prefer adding protein powders to milk and juices. Here’s a popular and widely accepted protein shake diet plan for a normal adult.
- Two protein shakes containing 200-300 calories
- Three-time snacking containing about 100 calories
- One full meal containing 400-500 calories
The Problem with Protein Powders
Yes, protein powders are a saviour when it comes to meeting up the daily protein requirements of the body and speeding up the weight loss efforts. While millions already rely on protein powders and it is essential too, there are still some controversies revolving around its usage.
- It may sound strange but it is true; protein powder is not regulated by the FDA (Food and Drug Administration).
- A lot of times it has been noticed that protein powders do not contain what the ingredients’ label says, and vice-versa.
- There are some brands that sell protein powders containing harmful elements such as lead, arsenic, cadmium, or even mercury. These constituents may lead to cancer or any other associated health risks.
- Then, there may be a case that the protein powder is a processed product. In turn, doing more harm than offering any benefit. Like, some protein powders are found to contain calories and sugars that may lead to hike in blood sugar or weight gain.
- It can cause digestive havoc for people who suffer from dairy allergies or cannot digest lactose. That is why; it is not advisable to use milk-based protein powder as it can lead to gastrointestinal issues.
Things to Keep In Mind
- Be prepared to manage your diet plan around a protein powder diet
- Make sure that you can stick to the protein powder diet for long at least until you achieve your weight loss goals
- Rely on a regular diet that is low on overall calories consumption
- Be ready to include a protein shake diet along with a regular session of intense workout
Having known the forwards and backward of protein powders, you would know how it can act as a magical potion when chosen in the right way. These powders can definitely change your life by being your “buddy” in your respective weight loss journeys. Whenever in a dilemma, consult a fitness expert for a piece of valuable advice. The thing is that they have tried almost everything and know exactly what protein powder would work in your favour.
A study says that a high protein breakfast can magically help munch through 135 fewer calories in the other part of the day.