Here’s a fact: 2 in every 5 Americans drink protein shakes and smoothies daily. Protein powders are very popular today for their ease of use and efficacy.
Both men and women consume protein powder in shakes after workout routines. While that’s a common practice among seasoned fitness enthusiasts, beginners wonder how to use protein powder for weight loss female and male.
However, the main question is: “Are these protein shakes really as effective for weight loss as advertised?”
In this article we’ll unlock all the questions popping in your minds about protein powder. We’ll discuss their role benefits and offer advice on how to use the powder to lose weight fast.
The Role of Protein in Weight Loss
Protein is a macronutrient. It’s important for the function, structure, and regulation of the body’s organs and tissues and also helps in weight loss. Having enough of this nutrient in your system will keep you satisfied for longer and boost your metabolism.
Protein also helps maintain the body’s hormonal balance, gives your skin an ageless glow, detoxifies the liver, and supports immune health.
So, why do we have these protein powders and experts who recommend following a strict protein diet for weight loss?
That’s because proteins are the much-needed micronutrients crucial for building and maintaining muscle mass and bone health. It is these proteins that provide immune support and help control blood sugar levels.
But is ingesting proteins all we need to do to shed pounds? You still need to know how to manage all the ingredients, when to drink the shake or take the protein diet, how to use protein powder for weight loss, and how often to take the shakes during the day.
Beware: Ignoring these pointers could lead to a calorie blowout and mar all your efforts for weight loss.
The recommended protein intake should be 1.4 to 2.0 grams of protein per kilogram of body weight, according to the International Society of Sports Nutrition.
However, athletes and those who train regularly may need more of the compound.
How Does Protein Help in Weight Loss?
Did you know proteins keep your stomach feeling full, and that too for long durations? So, foods with high-protein content are highly satiating.
Hence, taking enough proteins during the day makes you less likely to overeat or get up for the midnight snacks. Here are some more interesting facts and studies that back the claim that proteins help in weight loss:
In one study, 54 women were given a resistance exercise program with a high-protein and carb diet and restricted calorie intake. The study concluded that those belonging to the high-protein group lost 1.7 times more body fat than those in the high-carb group.
In another research study, a breakfast with a high protein content helped older women consume 135 fewer calories in the whole day compared to those who had a breakfast with a lower protein content.
An analysis of five studies found that a high protein intake leads to increased stomach fullness.
As per another study, nine young obese women agreed that whey protein helped reduce their overall appetite.
Another study conducted in 2021 concluded that having a high-protein shake before a workout helped participants feel less hungry after the workout session than having a lower-content protein shake.
Types of Protein Powders
Are all the flavors, brands, and types of protein powders got you going bananas? The racks may be flooded with different brands and types of protein powder, but it’s not that hard a choice, to be honest.
You just have to know the stuff. So, here’s a little guide to help you pick the right powder.
Whey Protein: These are simple and fast absorbing and include the much-needed nine essential amino acids.
Casein Protein: These, too, have all the essential amino acids but are slow absorbing.
Soy Protein: Soy proteins are plant-based and include soy isoflavones with additional health benefits.
Hemp Protein: Rich in omega-3 and six fatty acids with high arginine content.
Rice Protein: It has low essential amino acid lysine but is plant-based.
Pea Protein: Pea proteins are less allergenic compared to soy and whey. But also have fewer essential amino acids and methionine.
Combo Protein Powders: Some protein powders include a combination of two or more types to give you extra health benefits. For example, you will find blends like whey and casein protein powder.
So, which kind of protein powder is best? Well, all the abovementioned types affect you differently.
Some are absorbed quicker while promoting fast muscle protein synthesis. Others may cause fewer allergies but may be slow-absorbing.
However, no matter which brand or type you choose, it's important to check the quality of your purchase. Then, decide which powder best suits your lifestyle and fitness goals.
Best Protein Powder for Weight Loss
Plant-based protein powders are hands-down the most recommended products. Since these are low in sugars and calories but high in protein, they are considered the best for weight loss.
Plant-based proteins such as pea protein are preferred explicitly for their hypoallergenic properties and high BCAA content.
Then there's hemp protein, another plant-based supplement high in omega-3 and fiber.
Another on the list is the rice protein powder made from brown rice. Rice protein, as per a study, helped improve recovery from exercise and reduced muscle soreness among 24 college-aged resistance-trained individuals.
How to Use Protein Powder for Weight Loss Female
Protein powder works best as a meal replacement (Hello, protein smoothies and shakes!)
It’s best to take your smoothie in the morning is best, as your body's metabolism works the fastest around that time. Also, this is the time of day when your body needs fuel.
However, there's no hard and fast rule to have a drink. You can make a shake later in the day and have it between breakfast and lunch or before dinner as a snack replacement.
Blockbuster Protein Shake Recipes
You can blend various nut butters, fruits, and other ingredients to make a nourishing morning smoothie.
A better way of knowing how to make the drink is by dividing it into portions of nutrients. Your drink should have:
5-10 grams fibre
15-20 grams protein
10-15 grams of healthy fats
40-50 grams carbs
At the same time, cut down on sugar no matter how much you crave sweetness in your smoothie. You should consume less than 30 grams of sugar in a smoothie drink.
Coconut Water Blend
One quick way to take the drink is to mix 1-1.5 cups of coconut water and the protein powder and blend the two. This drink serves as an afternoon or evening snack, so if you have sweet cravings, it'll keep your hands out of the pantry.
Frozen Berry Shake
Take a handful of frozen berries, almond milk, leafy lettuce, and protein powder. You may use banana, almond butter, or a quarter of an avocado for more consistency. Give it a shake and drink this energy smoothie to keep you energized and active throughout the day.
Simple Protein Shake
Take a scoop of your favorite protein powder and add milk and ice to a shaker. Shake well, and you'll have your fuel for the day.
For weight loss, add some of your favorite fruits, such as bananas and avocados. You may also use your favorite flavored protein powder.
Chocolate Coffee Protein Shake
Take half a cup of unsweetened almond milk, cold-brewed black coffee, honey, and protein powder.
Add ice cubes to give it a chilled flavor and blend. If you're a perfectionist, brew the coffee and let it come to room temperature before blending.
You can also include peanut butter or honey in your protein shake.
Vanilla Protein Shake
Take a cup of almond milk, a scoop of vanilla-flavored protein powder, and a teaspoon of vanilla extract. Pour it all into the shaker with a few ice cubes and shake well to make a flavorful vanilla smoothie.
How Much Protein Powder is Too Much?
How many smoothies should you have in a day? Well, there is no hard rule to follow. But remember, protein powder is no magic potion, either. So, if you plan on drinking too much of it for quick weight loss, it won't work.
Our bodies are designed to absorb only a certain amount of protein. All the excess will naturally be excreted out, so there's no point in drinking too much.
The recommended daily dose for women over 18 years is 46 grams of protein.
How to Use Protein Powder for Weight Loss Female: 4 Tips and Ideas
Here are some additional ideas to incorporate protein powder in your meals/snacks:
Add it to baked bread, cupcake muffins, or pancake mixes
Mix it into yogurt or your morning bowl of oats
Make a high-protein pudding
You can make energy bars using nut butter, oats, or fruits.
It's All About the Balance!
You'll find hundreds of recipes using protein powder on the internet today. Some of them are deliciously easy to make.
All you have to do is toss a few ingredients in your blender or shaker and blend for a few seconds to whoop up a yummy, nutritious drink.
But did you know that adding fruits and nut butter without keeping a calorie count could undermine all your efforts to lose weight?
Simultaneously, not putting in enough ingredients or balancing the ingredients could make you feel hungrier. So you'll have more meals than needed, and again, all your meal planning goes flying out the window.
So, you must make the drink with adequate macronutrients to help fill your stomach.
Conclusion
Read this out loud: Continue eating a healthy, balanced diet! The weight loss plan will work only when you supplement your diet with protein powder. That means you still need to continue whatever you’re doing to maintain your mental and physical well-being.
That, coupled with your knowledge of how to use protein powder for weight loss female, will get you to your fitness goals in no time.
Just remember: Use protein powder as a supplement only. Follow a healthy diet to meet your fitness and weight loss goals.
