Probably the biggest thing I learned about weight loss and better health was to eat enough protein. All my life I grew up with the message to eat more vegetables. No one ever said anything about eating more protein.
Eating enough protein for weight loss and optimal health is without a doubt one of the biggest mistakes I have seen women over 40 make when trying to lose weight.
No doubt, protein for weight loss could, in fact, be the link you’ve been missing. As women over 40 embarking on our journey of sustainable weight loss, fitness, and overall good health, there can be a lot of adjustments to nutrition that need to be made for long-term, not just while we are losing weight.
You may have heard about protein shakes, meal replacement shakes, whey protein, isolates, peptides, concentrates, and even soy protein. It can be confusing, but I hope to simplify the protein terms and benefits. You will soon know the different proteins and most importantly, how to effectively use them for weight loss and a sustainable healthy, fit lifestyle.
Myth 1 – Supplements are for extreme fitness buffs and bodybuilders.
False – Supplements are great for anyone wanting to be healthier.
Of course, you need to do your research when choosing the right supplements. Supplements come in different qualities as well as suited for different needs. When using quality supplements, they can be an important part of your healthy regime.
Protein Quality vs Price
I understand how it is natural to reach for the least expensive protein powder.
But, not all protein is created equal. There are different ingredients and different processes in preparing the protein.
The quality of the protein directly affects the effectiveness of the protein in your body.
Don’t look for the cheapest protein, look for the best quality. Your workouts, your weight loss, your health depends on it.
What to look for in a great quality protein supplement
With the hundreds of protein powders on the market right now, it can be difficult to choose the best protein. After all, you wouldn’t want to exercise for 30 minutes and realize it was a waste of time, right?
Likewise, we should not waste money on a protein powder that doesn’t provide the best results for our body.
Key factors in a great quality protein supplement:
- Processing temperature – look for low heat processing to preserve the quality
- FDA approved manufacturing plant
- Taste! So, quality doesn’t necessarily mean tastes great, but for me, it’s definitely important!
My Choice of Trusted Supplements and How I Discovered It
After years of trying many different proteins and other supplements, I have found a company I trust with my health.
I followed someone on Instagram for a year who was using the 1st Phorm products with great results. One day I got tired of my legs always feeling worn out instead of fully recovering from workouts. (They weren’t sore, they were tired, exhausted.)
One of the products she used was called Ignition. She mixed it with her protein powder immediately after workouts and she talked on Instagram about how great her recovery time was when using it.
I decided to give it a try.
Within a few days of using it, I noticed my legs no longer felt worn out from everyday activity such as walking up a flight of stairs. At the time, I was doing 5 days a week on my Peloton bike, riding my horse, and doing some strength training. A pretty heavy load for legs.
After being so pleased with the results, I decided to slowly give other products a try, including their protein powder.
First, the taste was really great, secondly, after doing a little more research on them, the manufacturing process and quality was impressive.
Gradually, I ordered more until now I am using all 1st Phorm products! Vitamins, greens, protein, and more.
Protein supplements are for everyone who wants to be healthy!
Whey and Casein Protein for Weight Loss
Whey is the liquid part of milk when it is separated for cheese. The lumps or curd is casein.
These are 2 common protein supplements often seen in protein supplements. Both have their place in weight loss and healthy nutrition.
The protein in milk is made up of casein, 80%, while whey is 20%. The fatty part of the milk is what is used to make cheese.
When you open a container of yogurt and see the liquid on top, that is whey protein!
Whey Protein
Whey protein is the purest and concentration containing 90% or more of protein.
- High in branch chain amino acids (amino acids bond together to make protein, protein is what our body needs to build tissue, and help our body to function)
Non-essential amino acids – Amino acids bond together to make protein, protein is what our body needs to build tissue, and help our body to function. There are 9 non-essential amino acids and are found in complete proteins.
Essential Amino Acids – These amino acids come from your nutrition. If you don’t obtain these in your diet, it causes muscle breakdown, muscle loss and tissues cannot repair itself. There are a total of 20 essential amino acids our body needs. (1)
- Rich in antioxidants
- Stimulates protein synthesis
Protein synthesis – building of tissue, including muscle
Common Types of Whey Protein
Isolates – The purest form of whey, very little, if any fat or lactose. Best to have whey protein isolates as the first ingredient in the protein supplement.
Peptides or hydrolysates – Smaller chains of amino acids, easier to digest. Predigested to help proteins to be easier to absorbed into the body. A great addition to your protein intake.
Concentrates – Contain more fat and lactose, think sugar & milk. This is the least effective type of whey, found in lower quality protein supplements.
Casein Protein
Casein protein, also found in milk, is the curds when milk is separated.
Benefits of Casein
- Slowly digested
- Complete protein/complete amino acids
- Anti-catabolic
- Contains dairy calcium
- Reduces protein breakdown – tissue/muscle breakdown
Negatives of Casein
- Not a good choice when you want the body to absorb the amino acids quickly in times such as after a workout.
- Lactose problems such as excessive gas, allergy issues
- Higher in sodium which causes bloating
Because casein does digest slowly, it is an excellent choice before bedtime or for a meal replacement.
Casein VS Whey – Which is Better?
Both should be utilized, depending on your goal for the protein shake. Casein combined with whey makes for a great meal replacement shake, while strictly whey hydrolysates make for a great post-workout shake.
In the products I use, the Phormula-1 is the post-workout shake that can easily and quickly get to your muscles for repair and recovery.
The Level-1 protein shakes are best for meal replacements as they mimic whole foods the most and digest more slowly.
Lucky for us, both shake mixes taste phenomenal.
Protein for Weight Loss
What is the best way to incorporate the protein into our daily calorie intake for maximum weight loss and muscle toning?
Studies have slightly different results in the exact amount of protein someone needs to consume daily. The range varies between 0.08 – 1 gram of protein per pound of body weight.
Always calculate the protein intake for your goal weight rather than your current weight. For example, if you weigh 175 lbs now and your goal weight is 140 lbs, you would set your protein intake to be 140 grams per day.
Tracking macros is the best way to ensure you are meeting your protein goal every day. This is the app I recommend and use for those I coach. It works great because I can work one on one with individuals to ensure they are staying on track with their goals, macros as well as answer questions they have going through the weight loss and body transformation process.
When you download the app through that link, you will already be linked to me to start your journey immediately. Sign in, upgrade to premium, and send me a message!
More Research Supporting Protein for Weight Loss
This study has shown protein increases total calories burned daily.
This study showed a higher protein diet reduced cravings by 60%, reduced late night snacking by 1/2 through improved satiety for weight loss.
This study found foods high in tryptophan, such as whey protein, improved coping skills, depression probably through increased serotonin levels.
Whey protein is high in leucine, a branched chain amino acid that aids in burning fat. (3)
There can feel like there is a lot to learn about nutrition and protein for weight loss, but try not to get overwhelmed. Step by step, as you make the healthy, gradual changes, you will surely feel better, have more energy and feel younger.
You are invited to join the exclusive weight loss group for motivation and more tips like this to help you lose weight!
Next…what’s a great daily protein plan? Accelerate your weight loss by this nutritional plan!
References:
https://www.bodybuilding.com/fun/casein_vs_whey_protein.htm
https://www.bodybuilding.com/fun/satternorton.htm
https://authoritynutrition.com/whey-protein-101/
