If you want to lose weight and gain muscle, you are just like many of us who are not yet fit. So a good protein powder might be helpful.
Maybe you’re slightly overweight and are looking for a way to have that great body while losing some body fat in the process.
However, losing weight while gaining muscle can be quite tricky. For example, it is well-known that when you go on a diet (it doesn’t matter what diet), in addition to losing fats, you may also lose some lean body mass.
Lean body mass is anything that adds to your body weight apart from fats. This includes your body’s water, muscle, bones and anything that is not fats (maybe brains are included).
Anyway, when you are on a diet, you tend to lose more fats, water, and muscle. Of the three, what you really do not want to lose are your muscles.
On the other hand, if you are bodybuilding, you need all the energy you can get.
However, if you eat too much and exercise too little, you may end up getting fat while growing muscle. It is not uncommon to see muscled men with pot bellies, right?
We are going to talk more about how proteins help you keep the balance and what types of protein can really help you build muscle and lose weight.
How Proteins Help You Build Muscle And Lose Weight?
There are two major types of metabolism in our bodies: catabolism and anabolism.
While catabolism has to do with breaking things down, for example, the breaking down of food to release energy, anabolism has to do with building up – like repairing damaged muscles by the body.
Proteins are important in repairing damaged muscles because the muscles are made out of proteins.
When you do some workout, some of your muscles are destroyed, anabolic hormones like testosterone direct your body to give more proteins to repair your muscles.
In addition, to repair your muscles, your body uses these proteins to reinforce your muscles to make them stronger so they can withstand the stress of the exercises you are doing. It is a form of adaptation.
On the other extreme, when you are starving, your body looks into its energy reserves. Fats are the first to be used and if the starvation gets worse, the body starts to become desperate and then can use proteins stored in the body when there is no more body fat or carbs left.
Proteins cannot be stored in the body technically so the body gets it from its easiest source – the muscles.
A good amount of proteins can help you lose weight and preserve your muscles during exercise.
Proteins help you lose weight because they are highly satiating. They also build your metabolism.
Studies show that protein can boost metabolism to the extent that it can use the body to burn more calories than it takes in, depending on the diet.
About 1 – 2g or proteins per kg of body weight is good.
6 Types Of Protein Powder You Should Try
We are going to give you some types of protein powder that can help you lose weight while you are gaining muscle.
1. Whey Protein
This protein is one of the favorites of bodybuilders because it is easier to digest and so can work relatively fast. It is easy to digest because it is soluble in water and your enzymes can easily break it down.
It adds a very good boost to your muscles and helps boost the metabolism of your body fast.
Also, it makes you feel fuller hence you are less likely to feel cravings for food. For more information on whey protein, take a look at XTEND’s post.
2. Casein Protein
This is a bit more difficult to digest, but it gives almost the same results as the whey protein. They are from the same source – diary, but they are slightly different products of milk.
Whey and casein are produced from milk when an enzyme is used to coagulate milk. While casein coagulates to form cords, whey remains dissolved in the remaining fluid.
Casein protein is also good for bodybuilding but it is better as a pre-workout supplement. It has similar benefits to whey.
3. Soy Protein
If you are a vegan, you can try this type of protein. However, plant proteins tend to be less complete than animal proteins.
So we advise you to have a good blend of protein powders like soy, pea, lentils protein and so on so you can get a more complete amino acid mix in your protein.
Although this type of protein is not as effective as casein or whey in curbing appetite, it is definitely better than egg proteins.
4. Egg Protein
Eggs are also very good for you if you want to gain muscle and lose weight. Although it cannot curb your appetite as much as soy protein, or whey and casein, it can still help you curb your calories.
Also, it is a very good fit for people who cannot tolerate milk proteins.
I think it is very much possible that you have heard of the boiled egg diet. It makes use of the advantages of the egg proteins.
5. Proteins With Fiber
This has a good amount of fiber added to the protein powder. Fibers increase satiation and reduce cravings for food.
It also improves your bowel movement and is a good addition to reducing your calorie intake.
6. Coffee With Proteins
Adding coffee to your protein powder is very effective in reducing your daily calorie intake.
Coffee is a good antioxidant and also boosts the metabolism of the body. This helps in reducing your weights.
We hope we have given you some information about the best types of protein powder you can take to reduce your weight.