A common misconception is that all protein powders lead to excessive muscle mass and weight gain (think bodybuilders). This can be true, certain protein powders are made to put on weight and muscle mass. However, the right protein powder can actually promote weight loss. SO, what makes the difference?
PROTEIN POWDER FOR WEIGHT LOSS
1. Look for a protein powder that is carbohydrate free.
2. Check calories (aim for under 200 calories/serving).
3. Consume only lactose free protein powder (lactose is a sugar)
4. Ensure that you get enough protein daily (this really helps to curb cravings)
HOW MUCH PROTEIN DO I NEED?
Protein is vital to maintain lean muscle mass, for weight management, to support healthy hair/skin/nails and to support your immune health. When you do not have enough protein it can lead to intense cravings for sugars!
How much protein you need depends activity levels and weight loss goals and varies from person to person. 1.2 – 2.0 grams of protein per kilogram of body weight is a good guideline. If you are extremely active or exercise daily, consuming more protein can help you reach your goals.
DO THE MATH
1. Calculate your weight in kilograms (your weight in pounds divided by 2.2).
2. Multiply this number by any number between 1.2-2.0 to see how much protein you might need!
For example, an active 150lb woman would want to consume 136g of protein per day.
WHAT TO EAT?
Examples of high protein food options.
1. 3oz of skinless chicken breast = 28g
2. 3oz of salmon = 22g
3. 1 scoop of Age Quencher 6-IN-1 Collagen Protein= 20g
4. 6oz of Greek yogurt = 18g
5. ½ cup of cooked beans = 8g
6. 1 egg = 6g
7. ¼ or 1oz of almonds = 7g