3 Ways to Use Protein Powder for Fat Loss
If you are not maximizing the use of your protein powder to help you reach your goals, you could be missing out.
By Shoshana Pritzker, RD, CDN
A scoop of protein powder shaken in water can get boring quick. While it might seem like a lost cause for your tastebuds, the benefits of protein powder for fat loss are exponential – think increased calorie burn via thermic effect of food, increased feelings of fullness and satiety after a meal, and building and protecting muscle while burning fat. All good things for fat loss.
Most people are not eating enough protein to be considered beneficial for fat loss. Yet a high-protein diet has been shown to help you burn more calories via thermogenesis and spare muscle after exercise.[i] The RDA for dietary protein is 0.8 grams per kilogram of bodyweight. A better range of protein for building muscle and burning body fat is 1.2 to 2.0 grams per kilogram.[ii]
To determine how much protein you need for fat loss, divide your body weight by 2.2 and then multiply by 1.2 and 2.0. That’s your protein range for the day.
But if you’re still not sure it’s worth it, here are three ways to use protein powder for fat loss that aren’t boring.
Increase Protein Content of Meals
Protein powder is quite versatile. It can be used to increase the protein content of a meal by adding it to some of your favorite recipes. Not to mention, when there’s more protein in a meal, it’s more filling and satisfying helping you to stay full for longer. That means you’re less likely to overeat or find yourself in the pantry shortly after eating.
Whey protein is ideal for making pancakes, waffles, muffins, and cakes, or mixed into oatmeal. Casein is ideal for blending into a smoothie or making protein ice cream because it thickens well. JYM’s Ultra-Premium Protein blend works well in any recipe as it contains both whey and casein.
Make it a Mini-Meal
When using whey protein as a snack, make it a mini meal! Doing so will not only improve the flavor and interest of your snack, but also make it more satisfying and filling. By adding an additional macronutrient (carbs and/or healthy fats) you’re creating a snack with “staying power.” That means you stay full and satisfied for longer – a must for a fat loss diet.
Try using JYM’s Iso JYM Clear whey isolate in a smoothie or grab an apple and a cheese stick to pair with your shake before you run out the door.
Mango-Lime Coconut Smoothie Recipe:
- 1 scoop mango-lime Iso JYM Clear Whey Isolate
- 1/3rd cup lite coconut milk
- ½ cup coconut water
- ½ medium frozen banana
- ½ cup frozen mango
- 1 tablespoon flaxseeds
- 1 teaspoon lime juice
- Ice (optional)
Process in a blender until smooth. Top with toasted coconut flakes.
Nutrition Facts–
- Calories 308
- Protein 22g
- Carbs 36g
- Fat 9g
Fuel Between Meals
Casein protein digests much more slowly than whey.[iii] This makes it ideal for times when you have long breaks between meals like when you have a long shift at work or while you’re sleeping. In those situations, opt for a casein-rich snack or meal, for example, cottage cheese with fruit and nuts, or PRO JYM Ultra Premium Protein blend with 7 grams of micellar casein.
When it comes to fat loss, consistency is key. Busy schedules and boring meals can make reaching your goals more challenging. Incorporating protein powder into your routine is a convenient way to boost your protein intake and help you lose weight.
[i] Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028
[ii] Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi:10.3390/nu11051136
[iii] Trommelen J, Weijzen MEG, van Kranenburg J, Ganzevles RA, Beelen M, Verdijk LB, van Loon LJC. Casein Protein Processing Strongly Modulates Post-Prandial Plasma Amino Acid Responses In Vivo in Humans. Nutrients. 2020 Jul 31;12(8):2299. doi:10.3390/nu12082299
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