What Are The Benefits Of Adding Protein Powder To Your Oatmeal?

Protein maintains muscle and supports weight loss through caloric restriction. Protein powder is a convenient source of high quality protein that can be used in various ways. For example, a bowl of oatmeal can be enhanced with amino acids provided by protein powder. Understanding the benefits of protein powder enables you to make informed dietary decisions.

Protein Function

Your body uses protein to repair and grow muscle tissue, regulate metabolism, form cellular structure and provide energy. According to "Nancy Clark's Sports Nutrition Guidebook," protein is comprised of eight essential amino acids that must be obtained from dietary sources and 12 nonessential amino acids synthesized internally. In his book "Nutrition for Health, Fitness and Sport," Melvin H. Williams states that all 20 amino acids must be amassed daily for proper protein use to occur.

Protein Requirements

The National Strength and Conditioning Association notes that average adults require 0.8 g of daily protein per kg of body weight while athletes and strength-training individuals require 1.5 to 2.0 g of protein per kg of body weight. Protein powder is formulated to contain all eight essential amino acids, making it a complete protein. Adding protein powder to your oatmeal ensures adequate amino acid intake.

Weight-Loss Benefits

A protein-based breakfast promotes weight loss through prolonged feelings of fullness and reduced caloric intake. In the August 2008 issue of the International Journal of Obesity, Dr. J.S. Vander Wal and colleagues state that study participants who ate protein for breakfast consumed less throughout the rest of the day compared to people who consumed carbohydrate-only meals, even though they contained the same amount of calories. Oatmeal with protein powder provides a protein-based breakfast.

Flavor Benefits

You can use protein powder to enhance the nutritional value and flavor of oatmeal. Protein powder comes in various flavors including chocolate, vanilla, strawberry and banana. In addition, oatmeal with protein powder is a low-fat and low-calorie protein source. Mixing protein powder with water-based oatmeal provides fewer calories than mixing protein powder with milk.

Considerations

Excess calories cause weight gain regardless of source. Therefore, a protein-based breakfast will not cause weight loss without caloric deficit. Daily caloric intake should account for additional calories from adding protein powder to oatmeal. In addition, people who ingest adequate dietary protein do not need to supplement with protein powder. Adding powder to oatmeal can be a useful nutrient and weight-loss tool when used correctly. Always consult your doctor before starting any new supplementation program.