A lot of people think that whey protein powder is only used by body builders. WRONG! Anyone can use it and if you aren’t currently using it in your weight loss plan, start today! Using the right kind of powder at the appropriate times will help you shed pounds easier. It is so easy to incorporate into your lifestyle.
7 Tips for Protein Powder Beginners
1. Learn about it:
Whey is the liquid part of milk that gets separated when cheese is made. This liquid substance is what is turned into powder form to create whey protein. If you have ever opened a yogurt and have seen a watery substance at the top, that is whey protein. This process also cuts out 95% of the lactose. So, if you are lactose intolerant, you don’t have to worry.
2. Get to know the different types:
There are 3 main different types of protein powders:
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. It has 0 sugar and fat, and is mixed with enzymes for the faster digestion into the blood stream.
It doesn’t matter which type of protein you purchase or use so don’t worry about whether you should be using concentrate, isolate, or hydrolysate. The differences are so small that you shouldn’t worry about this. I personally like the isolate and that is what I use.
3. Know why protein works for weight loss:
Protein has many benefits including it keeps your full, it is easy to incorporate, it preserves muscle tissue when losing weight, it improves body function, it improves muscle performance, lowers blood pressure, reduces stress symptoms, increases water intake naturally, and contains small amounts of antioxidants.
4. Know when to use it:
The order is important:
- Consume 30 minutes before working out. This will assist with muscle development and recovery after working out.
- Consume 30 minutes before meals and dinning out. This prevents binge eating and gives you more control while you are out and about.
- Use as a healthy snack. When cravings hit, it provides a healthy option to take care of your cravings. It works well for chocolate cravings without all the sugar.
5. Understand how to make it:
To mix, it is best to use water or unsweetened nut milks such as cashew, almond, or coconut. Avoid using dairy milk due the sugar content. It can also be added to oatmeal, Greek yogurt, and smoothies for a flavor boost. The addition of cinnamon is also good. There are also many protein powder recipes you can make if you are having a hard time fitting it in your weight loss plan. Check out Pinterest, for more ideas!
6. How much should you use:
The common dosage is 25-50 grams per day. This is typically 1 to 2 scoops, depending on the brand you choose to use. It is best to avoid using more than 2 scoops because you should be incorporating a variety of sources of protein into your weight loss plan.
7. How to select the best brand for you:
Vegetarian/Vegan option: Vega Sport Performance Protein
My personal recommendation: Gold Standard 100% Whey
Do you use protein powder in your weight loss plan? Will you incorporate protein powder into your weight loss plan? What results have you seen? What is your recommendation as far as brand goes?