Health Fitness

Benefits of whey protein for weight loss or weight gain

adminOctober 22, 2021

Whey protein supplements have been around for many years, originally classified as bodybuilding supplements. Whey protein supplements started out as bad tasting, non-mixable protein powders, but have improved dramatically to a point where they now taste great and can be mixed with a fork / blender / shaker cup in 10-20 seconds.

More recently, whey protein supplements have been classified as sports supplements, and in recent years, whey protein has received a lot of positive press on how it can boost the immune system and help you lose weight or support mass growth. muscle, resulting in weight gain. . As a director of the company behind Promart Supplements, I can tell you that whey protein supplements CAN help you lose or gain weight, and I’ll explain that below.

Weightloss

Your body weight is controlled by your calorie intake, not protein. If you consume a calorie deficit long enough, you will lose weight because you will use more energy than you take in. But, starving yourself slows down your metabolism, leaves you feeling tired and lethargic, and also sets off a trigger for your body to go into starvation mode and retain as much of its long-term energy (fat) stores as possible. This is not good, because even if you can go on a very low calorie diet and lose weight, you will feel rough and end up with a ‘skinny fat’ appearance. For long-term, progressive weight loss with an improved physique, better health, and more energy, follow these tips:

1. consume 10 calories per day per pound of body weight
2. distribute the daily calories in 6 equal meals
3. Keep proteins high by supplementing meals with whey protein. Each serving of whey protein has only about 100 calories, as it contains very small amounts of carbohydrates and fat.
4. drink 8 to 10 glasses of water a day
5. OPTIONAL: Do some light cardio four mornings a week on an empty stomach for 40 minutes, followed by a protein shake. This is the best time in terms of your hormone levels for fat loss only and it works well. Use a heart rate monitor to monitor your exertion levels.
6. OPTIONAL: high intensity exercise 2-3 nights per week, using free weights with a 12-15 repetition range, using slow and controlled repetitions. This will increase muscle tone, but with fewer calories you won’t get big, you will just be more toned.

Weight gain

For lean muscle weight gain, the exact same principles apply, but your body needs more calories. Instead of consuming 10 calories per day per pound of body weight, consume 18 to 20 calories per day per pound of body weight – 18 times if you have a slow metabolism and 20 times if you have a fast metabolism. Protein is most important for success and you should make sure to consume protein every 2-3 hours, totaling 1.5g of protein per pound of body weight per day.