Posted by Bulk Nutrients in Weight Loss
Estimated reading time: 11mins
Everyone, no matter what their goals are, should be eating a balanced diet with plenty of whole foods, fruits and vegetables, and exercising regularly. This general advice is beneficial for most people. Of course, before embarking on any diet change or exercise plan, you should always consult with your doctor or healthcare professional. The Australian Government’s Health Direct says that following a higher-protein diet for weight loss is generally safe.
If your goal is weight loss, a balanced approach is key. You’ve probably heard all of the clichés, like “it’s a marathon, not a sprint”, and “you can’t out-train a bad diet” but that’s because it’s true – healthy, sustainable weight loss takes time and it takes you making the right choices again, and again, and again. You also can’t compensate for poor choices on your plate solely through exercise. It’s a balance of working out and eating well for healthy weight loss.
But to get into specifics, today we’ll be looking at the role of protein in your meals and how protein powder can support your weight loss goals.
Let’s take a quick refresher on macronutrients (or skip over this part if you’re already confident with macros).
Macronutrients are the three building blocks that humans rely upon for nutrition: they are protein, carbohydrates and fats. We eat them for energy, and they fuel cell growth in our bodies. It’s important to get the balance right.
At a glance, Healthline breaks down the macro detail as:
If you want to calculate your macros, check out the Australian Government’s Eat for Health website.
Protein is the macro we’re focused on today for our goal of weight loss.
The Australian Academy of Science reports that generally, a diet that is higher in protein and lowers in carbohydrates is effective for adults who would like to reduce their weight. They also report that when people in studies haven’t been able to get enough protein from their food, they have eaten more food to reach their protein targets. So this is where a protein powder comes in handy, you can include it in your diet to reach your protein target without consuming excess calories.
Let’s take a look at the science behind protein and weight loss, as understanding the biology may help with your mindset and assist you in sticking to your macros, or at least making better dietary choices.
Protein’s role in weight loss has been heavily researched for decades. Multiple peer-reviewed studies have found that protein is key for helping people to reduce their body weight. But, crucially, it’s not just about overall weight loss. Protein helps people lose fat while retaining lean muscle.
A 2008 study in Nutrition & Metabolism which has been cited hundreds of times, found that whey protein powder burned fat while preserving lean muscle in obese people.
It found that the group taking whey protein powder, which contained the amino acid leucine, milk calcium and bioactive peptides, lost a significant amount of weight and significantly more body fat than the control groups. The group consuming the whey protein powder also lost significantly less lean muscle mass.
Meanwhile, a 2003 study in the Journal of Nutrition found a higher protein, lower carbohydrate diet was more effective for fat loss in women. Note that in this study it was fat, rather than overall weight, which was lost, meaning that lean muscle was retained. And a 1999 study in the International Journal of Obesity found that in fat-reduced diets, the high protein was superior to high carbohydrate diets for significant fat loss.
Because retaining lean muscle while losing fat is one of the best things you can do for your health. According to RR Wolfe writing in the American Journal of Clinical Nutrition, retaining lean muscle mass is vital for the obvious benefits like increased body strength, increased bone strength and increased basal metabolic rate (your body’s ability to burn calories while at rest). But also for benefits that might not be immediately obvious, like the gut’s ability to absorb amino acids and the prevention of chronic disease.
Now we have a better understanding of the role of macronutrients in overall health, and protein’s role in weight loss, it’s clear that we should be obtaining our nutrients from whole, unprocessed foods wherever possible.
However, protein powder plays an important role where it can:
Most scientific studies have looked at the role of whey protein in weight loss. At Bulk Nutrients, we’ve developed an optimum whey protein powder for weight loss, called Thermowhey, based on cutting-edge science.
We combine the most bioavailable (easily absorbed by the body), pure Whey Protein Isolate (WPI) along with Micellar Casein (Milk Protein Isolate). This way, we pack in the highest amount of protein with minimal amounts of fats and carbohydrates. Micellar Casein travels directly to the gut where it’s absorbed more slowly and effectively. This also helps with feelings of fullness, or satiety.
Together, WPI and MPI are considered fat-burning proteins, which can help you preserve your muscle mass while reducing body fat. Fat-burning proteins can help prevent muscle wastage, known as catabolism, which can happen when you’re reducing calories in your diet.
Fat-burning proteins combine fast-absorbing and prolonged-absorbing proteins, so you’re satisfied quickly and remain feeling sated for longer.
Thermowhey also contains ingredients to aid with weight loss, including:
Thermowhey comes in a range of flavours to keep your palette tempted and support you to reach for a protein shake over a calorie-laden dessert.
Why would you tuck into the empty calories of a piece (or five) of a rocky road when you can have a Rocky Road Thermowhey shake?
If you’re not sure which flavour you’ll prefer, or you’re travelling and you’d like some pre-portioned sachets to pack, the Thermowhey Sample Pack contains all seven flavours in 30g sachets.
Or, you can request a free sample of Thermowhey or any other Bulk Nutrients product listed.
No matter whether you’re getting your diet back on track or you’re overhauling your eating plan for a healthier lifestyle, make protein a priority macronutrient in your daily meal plan.
To help you make healthy choices and ensure you’re getting enough protein, remember that protein powder is your secret weapon. It’s so easy to mix with water and makes a satisfying snack in seconds and will keep you feeling fuller for hours.
Consider keeping some protein powder and a shaker in your gym bag so you can consume it shortly after your workout – the optimal way to ensure muscle growth and workout recovery. You can find out more about post-workout nutrition here.
And having some pre-portioned protein powder on hand at work will help curb any afternoon sweet cravings a treat. The Bulk Nutrients Protein Sample Pack gives you a variety of protein powders to try.
No matter what your goals are, at Bulk Nutrients, we’re here to support you.
Whether you’re an experienced athlete or just starting on your fitness journey, contact us for your free samples, advice or any questions about our products.