Of all the reasons to try whey protein, weight loss probably flies under the radar. But is weight protein good for weight loss? What does whey protein do for your body, and what the heck is whey, anyway?
What is serum?
“Whey is a cow’s milk protein,” he explains. Tina Marinaccio, MS, RD, offering nutritional counseling and cooking classes in the New York City metropolitan area. “When cheese is made, another protein called casein coagulates, and the whey remains liquid and is leached out with lactose.”
Sounds familiar? You may have learned about whey in kindergarten.
“Do you remember that old Mother Goose rhyme about Little Miss Muffet eating curds and whey?” says Marinaccio. “The curd was the coagulated casein and the whey was the liquid portion.”
(Little Miss Muffet was eating cottage cheese, and probably not thinking about whey protein, weight loss or her gains, while sitting on her tuffet.)
While both casein and whey are derived from dairy, the proteins are metabolized differently in the body.
“Whey protein is digested more quickly than casein protein,” adds Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “They are both complete proteins.”
Can whey protein help support your weight loss plan?
Let’s look at the science behind weight loss and how whey protein can fit into your plan:
Whey is high in the amino acid leucine, says Marinaccio, which is specifically why Whey protein is beneficial. to both preserve muscle and help support fat loss. Studies show That whey protein also stimulates the release of anabolic (muscle-building) hormones, including insulin.
While you can take whey protein powder at any time of the day, the best time to take it is after training because it is a fast digesting protein.
“Some studies “suggest that consuming whey protein after intense exercise may help speed muscle recovery,” adds Gorin.*
But while whey protein powder can certainly be part of your weight loss plan, it shouldn’t be considered a magic bullet.
“The most important thing is to eat properly before and after an intense workout: eat some protein and carbohydrates before and more of both after,” Gorin says. “Whey supplements are one way to get that protein. Pre-protein potentially helps make amino acids available to your muscles so your body doesn’t break down protein in your muscles. Subsequently, it helps muscles repair themselves and build strength.”
A great way to increase your post-workout protein is Beachbody Performance Recovery. Our powder contains 20 grams of protein per serving to help you recover faster and come back stronger, while pomegranate extract helps reduce post-exercise muscle soreness. Our simple formula has no synthetic colors or artificial flavors, sweeteners or preservatives.*
How to use whey protein to lose weight
Your meal plan will look different when you eat to lose weight or when you eat to gain weight. Whey protein powder can help you reach your protein goals while still staying within your calorie range.
“Per ounce, most brands provide between 12 and 18 grams of protein,” Gorin says. “It’s very easy to add to many types of foods.” These include:
You can also add whey protein powder to yogurt, smoothies, oatmeal or applesauce, make your own protein pudding, freeze protein shakes into creamy popsicles, or mix whey into iced coffee drinks for a protein boost with any meal or refreshment. It mixes easily with liquids and isn’t chalky like other types of protein powders can be, Marinaccio says.
“Whey protein drinks have a silky, palatable texture,” he adds.
How do I choose whey protein for weight loss?
Not all whey protein powders are created equal, so do your research before choosing the right one for you. There is three basic types:
- Whey protein isolate is the purest protein powder and consists of 90 percent protein (with 0.5 percent dairy fat and lactose).
- Whey concentrate contains between 25 and 89 percent protein.
- Whey powder contains only 11 to 14.5 percent protein (whey and whey concentrate contain much more milk fat and lactose than whey protein isolate).
When choosing a whey protein powder, look for brands that don’t use artificial ingredients (such as flavorings, colors, sweeteners, and preservatives). Gorin also suggests checking the label to make sure your whey protein powder contains minimal, if any, added sugars.
“As with any supplement you purchase, I recommend looking for a protein powder that has been third-party tested,” says Gorin. “This tells you that the supplement contains what it says and that it is not contaminated.”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
