Can Protein Powder Help You Lose Weight?

Protein powder isn’t just for the bodybuilding crowd or professional athletes looking for a competitive edge. It is also an essential weight loss supplement that can make a major difference in your efforts to slim down, regardless of your starting point and goals. 

There is no question that protein powder can help you lose that stubborn weight, but there’s a right and wrong way to go about it. In this article, we’ll highlight the power of protein to help you lose weight, and offer some practical tips to achieve your fitness goals in a safe, sustainable way. 

We will also reveal what to look for in a protein powder so you choose the right one and waste no more time in your weight loss efforts. 

How Protein Powder Works For Weight Loss 

It’s time to set the record straight about how protein powder works and how it affects weight loss. Here are the main points you need to know about protein shakes and smoothies for fat loss. 

Keeps You Full 

If you’ve ever tried protein powder mixed with water or in shake form, you’ll know that it satisfies hunger in a matter of minutes. Protein is highly satiating and sends a signal to our brains that all is well in the nutrition department. 

A well-timed scoop of protein powder is also tasty enough to satisfy cravings for something sweet, rather than reaching for an unhealthy snack. 

No Carbs, Low Fat 

With its lean nutrient profile, protein powder is a useful asset in any low-carb toolkit. 

You don’t need to be full-on keto to lose weight. Still, minimizing carbohydrates can help you shed fat more quickly and combat insulin resistance as well. 

If you are waging war on carbs, protein powder is something you can’t live without. 

Precise Portions 

Counting calories is a drag when dealing with standard foods like meat, veggies, starches, and drinks. Rather than calculating and estimating all the time, protein powder offers a clean, even scoop that contains the exact number of cals you need. 

For anyone new to the idea of macro tracking or calorie counting, protein powder is a perfect introduction and makes everything else easier. 

Thermogenic Effects 

Protein of any kind is known to heat the body from within and burn more calories via thermogenic reaction. It explains the protein “glow” after consuming lean meats or a quick shake. 

This makes protein powder ideal for a pre-workout snack, instead of a carb-heavy meal that will only slow you down. 

When your workout is through, you’ll also get a noticeable “afterburn” effect from a timely post-exercise shake, so don’t miss that crucial window for consumption. 

Muscle = Fat Burning 

The whole concept of weight loss is misleading since lean muscle weighs far more than fat. 

What you really want is a lean physique with a lower bodyfat percentage, which requires recomposition over the long term. Protein powder helps you get closer to that balance. Don’t just go by what the scale says! 

Weight Loss Done Right With Protein Powder 

Simply drinking protein powder every day isn’t going to transform your body - you need a plan. Here is how to utilize this supplement properly to get actual results. 

Pick The Right Product 

With thousands of protein powders out there, how do you pick the right one? Spell out your own dietary needs and priorities (dairy, gluten, plant-based, etc) then find a product with a flavor and nutrient profile that suits you. 

You may also discover specialized weight loss protein powder if you know where to look. 

Timing And Portions 

Learn when and how to take protein powder to experience its weight loss effects. For some, a first-in-the-morning shake is great for metabolism boosting, while others find that a mid-afternoon snack is better. 

Also, be accurate with your portion sizes, and don’t get carried away with extra scoops. When in doubt, turn to your trusty calorie counter application and track your macronutrients as well. 

Stay Active 

Protein powder works best when your body is active in the gym, on the trail, or just navigating everyday life. Do your best to avoid sedentary living and you’ll see results more quickly. 

The more active your lifestyle, the greater the effect of your protein powder will be on weight loss, strength gains, and general health. 

Lose The Weight (And Get Stronger) 

Is protein powder the instant weight loss solution you’ve been looking for? Probably not. However, the right product - used correctly - can absolutely help you take control of your diet strategy and stay satiated when cravings kick in. 

As an added bonus, you can find specialized protein powders that fit your body’s unique profile, which can advance your weight loss game plan and tilt the odds in your favor long term. 

Use protein powder as a smart supplement and you’ll finally be on track to your ideal weight. Plus, you’ll be stronger, more resilient, and healthier overall - that’s what matters.

Is It Better To Eat Protein Before Or After Your Workout?

We know that protein plays the most important role when you are looking to build muscles. That doesn’t mean you should ignore all the other micro or macro nutrients. A balanced diet is important to keep your body healthy. 

It is important to know what you are eating before (pre workout supplement) and after (post workout supplement) the exercise. 

Let’s discuss basic rules about when to have protein meals so that you can get the most out of your diet and exercise. 

Calculate Your Daily Protein Requirements 

Yet again, it is emphasized that building a diet plan solely based on high-protein food items is actually counter-productive. Your body only needs one gram of protein per kilogram of body weight. Thus, by doing the simple calculation, you can assess your daily protein needs. 

Moreover, you must be mindful of the times at which you are taking your meals. Thus, will not only allow enough time for proper digestion, before and after working out – but it will also help your body metabolize the nutrients more effectively. And you will not even face the pain of hunger pangs or suppressed appetite. 

Eat A Meal High In Carbohydrates And Protein Before Working Out 

Working out on an empty stomach is most likely going to make you feel nauseated, anxious and light-headed. You need to pre-fuel before starting any high-intensity workout. That is why is it necessary that you eat two to three hours before hitting the gym. The high carbohydrate content of your meal will provide you with instant energy required for longer strenuous exercises. Whereas, the initial dose of protein will prevent muscle wasting. 

When you are working out for extended periods, your body tends to use up these macronutrients to dispense energy. Thus, carbohydrates serve as an instant energy source. Especially, if you already have a low-fat content and are working towards building muscle mass. The high carbohydrate meal will protect your body from consuming the stored protein to dispense additional energy – thus, prevent muscle wasting and making your exercises more effective. 

But you are planning on losing weight, then replace refined carbohydrates with complex carbohydrates and take a meal with high protein content. This will help you sustain longer periods of work out without feeling weak or experiencing cramps while working out. 

Great sources of pre-workout protein snacks and meals include Greek yogurt, a slice of turkey or chicken breast, a handful of nuts, hard-boiled eggs or soy milk. But be careful about the timing so that you do not upset your stomach. 

Refrain From Drinking High Protein Shakes Post-Workout 

Often people tend to go overboard with their protein shakes and smoothies right after a strenuous workout. You might fool yourself into thinking that it is a healthy option and will help with faster muscle recovery – but your body only needs a fixed amount of proteins. Exceeding your protein requirements by having additional smoothies and shakes after exercising can be damaging to your kidneys in the long run. Since the additional proteins require your kidneys to work harder. That is why be very mindful of your protein intake. It is better if you consume protein in a proper meal, at least forty-five minutes after working out. You may take a protein shake if you need to meet your daily requirements. But it is better if you consume a proper meal containing animal or plant-based protein powder, tuna, salmon, cottage cheese or chicken. 

Timing Your Protein Intake Can Help Build Muscle 

If you are consuming high protein content before your workouts, you will be able to give it an ample amount of time for digestion. This way, after your workout, your body would have formed enough amino acids to help with the muscle repair process. Amino acids are the most basic form of complex proteins that are broken down and absorbed by your body. These are then taken up from the bloodstream and are made instantly available for a faster recovery of your strained muscles. 

Final Thoughts On Protein Power

In conclusion, it is imperative that you consume protein according to your daily requirement. And you must have a protein-packed meal before exercising so that your body can effectively help you with the healing process post-workout. Furthermore, stay hydrated to prevent cramps and toxicity.

Why You Need Extra Protein As You Age

Have you noticed a difference in your muscles since you turned 50? Not just loss of tone, but overall mass, too? Most people don't realize that you lose about 3/4 of a pound of muscle per year, beginning at about the age of 30, and regardless of how naturally fit you are. Unless you work out like a pro body builder and eat your weight in steak every day, it's inevitable. The condition is called sarcopenia, and it's a natural side-effect of aging. Studies show that mature adults who don't do something to reverse the situation are prone to more fractures and other issues due to losing muscle. What's more, changes to digestion, metabolism and appetite mean that seniors can't easily consume enough protein-rich foods to make up the deficit. 

Why Do You Need So Much Protein? 

Most nutrition advice focuses on fruits and vegetables, but protein is just as essential, especially as we get older. Protein doesn't just help you maintain your muscle mass. It also adds to stability and mobility, and lean meat contains essential nutrients that your body doesn't make - or make enough of - as we get older. In fact, nine of the most essential amino acids necessary for health and optimal functioning can't be produced by our own bodies and must be obtained from outside source. Animal-based proteins are comprised of the amino acids that break down during the digestive process. These are the building blocks that promote muscle building and strength. They're known as "complete proteins." The only vegetable-based protein sources that provide some of these are soy and quinoa. 

How Much Protein Is Enough? 

For those who don't eat meat, or don't consume enough to make up the deficit, may be wondering how much protein is necessary for optimal health, and where to find it. The general rule of thumb is to eat 0.8 grams of protein for every kilogram of body weight; those who already have sarcopenia need even more, as much as 1.5 grams. That means that an adult who weighs 180 pounds should consume an extra 4.3 grams of protein each day, or about 30 percent of your total caloric intake. According to nutritionists, the top five healthy sources of complete proteins are: 

∙ Legumes, which includes dried peas, lentils and beans 
∙ Wild salmon 
∙ Eggs 
∙ Greek yogurt 
∙ Poultry 

You can also eat lean beef, lamb, nuts, and dairy products. Products like Metagenics UltrainflamX advanced formula protein powder will help you get the extra protein you need to maintain muscle mass without adding unnecessary calories. You can find protein shakes and powders online, at health food stores and various retail outlets that sell supplements. 

Power Up With Protein

Protein is an essential macronutrient that you need to consume for daily health, healing, and performance. Pump up your muscles with protein and add in those amazing amino acids as well. 

The Good vs Bad Of Whey Protein Powder Supplements

Whey protein powder has been around the bodybuilding scene since the 1960's. For the last two decades whey protein powder has been a staple for athletes, bodybuilders, and busy fitness enthusiasts on the go. Over the years it's become much more mainstream because it's more affordable, more widely available, more soluble in liquids (it dissolves better in water, milk, or juice without as many lumps), and tastes better. It's a multi-billion dollar industry now with huge companies and big names involved. But is whey protein powder the right option for you and your specific nutritional needs? 

Until recently I had taken whey protein religiously once or twice daily for nearly fifteen years! As a busy amateur natural bodybuilder, powerlifter, and personal trainer that didn't like to cook very often, it certainly served a purpose. I'd mostly mix it with water or skim milk. I think I depended on it a little too often at certain points at the expense of real food, but at other times it helped me build muscle and stay lean on the go. I just recently decided to minimize dairy and other animal products so for the first time since age 17 I did not reorder my usual Dymatize Elite Protein Powder (actually a mix of whey protein powder and casein protein) or pick up some Trader Joe's chocolate whey protein. 

Here are the pros and cons of whey protein powder from a dietary and physical performance perspective. 

Benefit #1: Frugal Prices

Whey protein powder varies in price depending on the type that you purchase (isolate, concentrate, hydrolyzed, or mixed with other protein powders), the brand that you purchase, where you purchase it, and the quantity container that you purchase it in. But one thing is for sure, the value is almost always there. You can buy average whey protein powder for around $10 a pound and that gets you a lot of protein per dollar compared to other plant or animal sources. Like any other product in the world, there are higher end brands and lower end brands for whey protein and price will reflect that. If you buy in bulk like a 3-5 lb container you'll get a much better deal than a 1-2 lb container. And if you order online from discount supplement shops or Amazon you will save a lot as well. 

Benefit #2: Low Fat & Low Carbohydrate Content

One of the biggest benefits of whey protein powdere is that it provides a high quality complete protein source without the high levels of fat (especially saturated fat) found in most animal sources such as beef, pork, fish turkey, eggs, and chicken. It also contains very negligible amounts of sugar or overall carbs. This is key for people dieting and watching their carbohydrate and fat intake, or if they are looking to get in those macronutrients from other sources. You can keep your carbs and fats lower with whey protein than you can with steaks, burgers, pork chops, or scrambled eggs. 

Benefit #3: Versatile, Convenient & Long Lasting

Whey protein is incredibly easy to take on the go . It's also non-perishable as long as you avoid excessive heat or moisture so you don't have to worry about it spoiling like your average plant or animal sources of protein. Take it with you in a shaker cup with water / juice / milk, mix it into a blended fruit smoothie, use it for baking, or even add in small amounts as a topping. It's a lot easier (and less smelly... your office coworkers will thank you) to bring whey protein powder with you during the day compared to chicken breasts or fish.

Downside #1: Quality Can Vary

The quality of whey protein can certainly vary depending on the type of whey and the brand that you purchase. Some types of whey protein such as isolate are more purified than other and some have more filler like whey concentrate. Taste and consistency of whey protein powder can also vary greatly from brand to brand. A large amount of whey protein now comes from China or other countries where quality of ingredients can come into question. But basically no two whey protein powders are exactly alike unless they're manufactured by the same company in the same facility. And if the protein powder isn't FDA regulated then you never know for sure what you're getting...

Downside #2: Might Not Be FDA Approved 

There are two other classifications of whey protein powder in the USA: food products or dietary supplements. The first classification is whey protein that has been FDA approved and considered like any other food product you'd find at a grocery store. That means its ingredients and manufacturing process has been approved by the United States government as accurately labeled and safe for consumption. Consider it like any other food product and note that there aren't any exaggerated claims allowed on the labels or advertising.

The second classification is of a dietary supplement. That means the protein powder is not FDA approved and has not met all of the strict requirements set by the government. This could be because the company simply didn't want to seek FDA approval (it can be a lengthy and expensive process), or it could be that the contents are questionable. There have been countless cases of contaminated whey protein powder containing pro-hormones, stimulants, or carcinogens over the years. This has cost some unlucky athletes and natural bodybuilders significantly by making them test positive for banned substances and faced major repercussions in their sport. While the FDA certainly isn't immune to making mistakes on food products, without an FDA approval you really don't know what exactly is in your protein powder. If you have medical conditions or take certain medications then it is also possible you could have a negative interaction.  

Downside #3: Artificial Sweeteners & Filler Ingredients

Like many foods and supplements, whey protein powder is often accompanied with artificial ingredients and filler to improve taste, increase shelf-life, or improve consistency when dissolved in liquid. Most of these are usually sugars, artificial sweeteners like sucralose or aspartame, vegetable oils, or thickeners / gums. The majority of people would agree that in small amounts these fillers and sweeteners are probably harmless in small amounts, if you are going to take whey protein powder every day or multiple times a day then it can add up. Some individuals might also have more of an issue with these added ingredients than others. 

The Final Verdict On Whey Protein

Whey protein can be a healthy, versatile, and affordable part of your diet or supplement regimen. If you want to take whey protein powder, make sure you take the right kind for your goals and that you clear with with a medical professional. Don't take it instead of food for long periods of time, use it as a dietary supplement instead of a pure substitute in the long term. You can also consider using a supplement like Balance of Nature, which contains only flash dried fruits and vegetables.

I hope you enjoyed this article about whether you should consider taking whey protein powder for your fitness goals and on a frugal budget.

Interested in more articles about healthy dietary supplements? 

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- Correlation Between Protein Intake & Testosterone Levels

- Your HCG Dieting Questions Answered

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Review Of Muscle Milk 100% Whey Protein Powder

Does Muscle Milk's 100% Whey Protein Powder really work? Will it help you build lean muscle on a budget, and more importantly taste great? Frugal Fitness provides an unbiased review of Cytogainer based on nutrition, exercise science, personal experience, and frugal finances.




Also read my frugal review of reviw of 4C Energy Rush powder packs for the most affordable energy drink options on the market today. 

And here's why you should use nutritional supplements.

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Does Dymatize Elite XT Protein Powder Really Work? Review

Does Dymatize Elite XT Protein Powder really work? Will it give you extra lean muscle mass for a good price compared to other whey or casein protein options? Frugal Fitness provides an unbiased review of Dymatize Elite XT Protein Powder based on nutrition, exercise science, personal experience, and frugal finances.




Also read my frugal review of reviw of 4C Energy Rush powder packs for the most affordable energy drink options on the market today. 

And here's why you should utilize nutritional supplements.

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Berry Blast Bonanza Protein Smoothie

Enjoy this simple yet delicious berry barrage of lean muscle building and antioxidant recovery.

Ingredients:

½ Cup Skim Milk (or vegan substitute)

2 oz nonfat Chobani Greek Yogurt (or vegan substitute)

1 scoop GNC 100% Whey vanilla protein powder

1/3 Cup Raspberries

1/3 Cup Blueberries

1/3 Cup Strawberries

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

Enjoy!

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Mocha Mania Muscle-Building Protein Smoothie

Who doesn't love Chocolate and Mocha? Enjoy this frosty mocha muscle-building masterpiece!

Ingredients:

6 Oz. Skim Milk

1-1.5 Scoops chocolate whey protein

1 TBSP Cocoa Powder

2 TBSP mocha powder or instant coffee

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and skim milk for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack. For even more of a coffee or mocha taste, switch out the chocolate whey protein for mocha or coffee flavored whey protein.

Substitute almond, coconut, rice, or soy milk as needed.

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Cinnamon Bun Protein Smoothie

Simple, effective, affordable, and delicious! Shake it up this summer with this great protein smoothie!

Ingredients:

10 oz. Skim Milk

1 – 1.5 scoops of vanilla whey protein

1 TBSP Cinnamon

4 oz yogurt

Ice

Instructions:

Mix all ingredients together in blender. Feel free to add or subtract ice, yogurt, and skim milk for preferred thickness. Enjoy for breakfast, snack, pre-workout, post-workout, or just on a hot summer day! :)

  

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Chocolate Peanut Butter Cup Protein Shake

The best protein smoothie of all time. Well, at least for me. Next best thing than blending up actual Reese's Peanut Butter Cups! Epic taste!

Ingredients:

6 Oz. 1% Milk / Almond Milk / Soy Milk

1 – 1.5 scoops of chocolate whey protein

2 Tbsp Natural Peanut Butter (or sub w/ almond butter)

Ice

1 Tbsp Cocoa Powder

1 Tbsp Sugar Free Chocolate Syrup

Instructions:

Mix all ingredients together in blender making sure no peanut butter gets stuck on the sides. Feel free to add or subtract ice and skim milk for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

  

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2 Scrumptious Strawberry Protein Shakes

Enjoy these 2 great strawberry protein shakes for a good quick healthy and frugal breakfast, pre-workout, post-workout, or snack beverages! Bottoms up Frugal Fitness protein-nation! 

Strawberry Shortcake Shake

Ingredients:

1 Cup Skim Milk

2 oz Fat Free Yogurt

1 scoops vanilla whey protein powder

1/2 Cup Strawberries

1 tsp cinnamon

1 tsp nutmeg

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

Strawberry Fields Forever

Ingredients:

8 oz skim milk

4 oz nonfat yogurt

1 scoops vanilla whey protein powder

1 Cup strawberries

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

  

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Europe's MYPROTEIN Protein Powder Review

I finally got a chance to sample the Europe's #1 (and growing rapidly throughout USA) Online Sports Nutrition Brand, MYPROTEIN, and I was not disappointed! I sampled several of their products including their Impact Whey Isolate, Milk Protein Smooth, and True Whey. All of these 3 powders tasted great, had just trace amounts of sugar and fat, and were even low in sodium. I really appreciate that they didn't add any filler and put the emphasis on high quality ingredients and production methods. I've been using their protein powders for over a month now and I've felt great and been able to add lean muscle. And guess what, their prices are AFFORDABLE!

MYPROTEIN also has a plethora of other excellent products including Creatine, BCAA, NO2, Instant Oats, Premium Blenders, Smoothies, Bars, and of course badass MYPROTEIN merchandise. This innovative and high quality company is making waves in the sports nutrition industry and with good reason. Try out their excellent selection of products today. 

Check them out at MYPROTEIN. COM or on their social media platforms for more info!

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Mark Wahlberg Protein Supplement Reviews - Get Marked Ratings

Find Marked Nutrition at Marked Nutrition or GNC

Hey Frugal Fitness Fans! It's the nutritional supplement guru and protein pro here with another great supplement line review! I got the privilege of trying out the new Marked Nutrition line of supplements, brought to you by Mark Wahlberg and GNC. This is real premium science based performance nutrition for all athletes, bodybuilders, and fitness enthusiasts. I've been using it to help fuel my workouts and gains on runs, lifting workouts, Crossfit workouts, and my Warrior Dash race!

There are a wide variety of Mark Wahlberg's Marked Nutrition Products that cover all aspects of your health, fitness, and performance regimen. My favorite staple of course is the 100% Whey Protein because it is high quality, tastes great, and covers your bases for the day in terms of protein and amino acids. I also love the Protein Shake drinks and Protein Bars when I am on the go...which is quite often between meetings, workouts, clients, frugal groceries, family, and friends.

The Mass Gainer, in conjunction with daily healthy meal plans, is a great way for me to pack on the lean muscle and/or maintain my biceps and back mass during a lot of running or cardio. The Pre-Workout Igniter gives me a huge boost in energy, motivation, performance, and long-lasting benefits out of all of my workouts. The Blast & Burn Pack gives me the precise nutrients I need to help increase my metabolism and get a little more cut up. And finally, the Maximum Nutrition Daily Pack gives me all of the micronutrients, Omega-3 Fatty Acids, and herbal supplements to help me maintain overall health and performance. Combine all the products and you have a very complete and effective nutritional supplement regimen that will take your workouts and results to the next level!

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Save 20% Off Mark Wahlberg Supplements and Protein Powder Products at GNC w/ your Gold Card!

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CHOCOLATE & PEANUT BUTTER Protein.... UMMMM YES PLEASE!

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Frugal Healthy Recipe: Sam's Super Smoothie

Contributed By Samantha Zeigler, Author of Running and Cupcakes

I did 3 runs x 6 miles this week, and plan on 18 miles for Sunday. My legs feel great now, but that could also be because I welcomed back an old friend... 

The protein smoothie! I have been craving one of these for SO LONG.  When I realized that the protein powder I normally buy has everything I need to help repair my muscles after a run, I immediately got my butt to the store and bought a jug.


So what’s in it?


Sam’s Super Smoothie

• 1 Scoop Vanilla Whey Protein 
• 1 Cup Frozen Fruit (Frozen mixed berries this time, but it works with just about any fruit – pineapple makes it taste like a sinful treat)
• 1 Banana
• 1 Cup Orange Juice
• 1/2 Cup Plain Greek Yogurt

I use frozen fruit, instead of fresh fruit and ice, so that the flavor doesn’t get diluted.  This smoothie is so delicious, and great for a post run replenishment.  According to the bottle of whey protein:

Supplies a high nutritional value including naturally occurring glutamine and branched chain amino acids (BCAA) to athletes. 
Glutamine serves as fuel for the immune system, provides an anti-catabolic effect and is involved in protein synthesis. Prolonged high-intensity exercise can decrease glutamine levels.BCAA are essential aminos that are part of muscle protein, they help to preserve muscle glycogen stores and help reduce the amount of protein breakdown during exercise. Whey also yields a high biological value, which measures usable grams of amino acids that are used by the body after intense exercise.

I’m looking forward to implementing these drinks into my daily diet! They’re so delicious and great for my body!

Have you had any training epiphanies lately? Anything you do after a run or workout to help refuel and repair your body?

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