It's well known that protein powder may be able to help strength-training athletes achieve greater gains in strength and size. These supplements, however, may also be able to benefit you in terms of losing weight and maintaining lean muscle mass. The key is to consume the right amount each day to stick within your caloric needs. Moderate exercise on most days of the week is also important.
Research
Research published in May 2008 by the "American Journal of Clinical Nutrition" has found three potential benefits of a slight increase in protein intake. The first benefit is an increase in satiety, or feeling of fullness, that may help you eat less. The second is increased thermogenesis, which can help your body burn more calories. The third benefit was in the maintenance of lean muscle mass, which further helps keep your metabolism high and body toned.
Whey Protein
Whey protein -- a type of protein powder derived from cow's milk -- seems to offer a weight loss benefit to dieters. This is according to McKinley Health Center at the University of Illinois, which also states whey protein helps preserve lean muscle mass better than milk, eggs and soy protein. A 2008 study published in "Nutrition and Metabolism" also found that whey protein supplements helped participants lose substantially more body fat than the control group.
Amount
Dieters do not require the same amount of protein supplementation that a strength-training athlete may need. According to McKinley Health Center, 20 g to 25 g of whey protein per day is adequate for improving body composition and preserving lean muscle mass. The participants in the study published at "Nutrition and Metabolism" drank two protein shakes per day totaling about 20 g of whey protein -- one before breakfast and one before dinner.
Risks
Protein supplements do contribute a significant number of calories to your total daily intake, so taking them may lead to unwanted weight gain. It's important to monitor your daily caloric intake and to stick to the daily protein recommendations spelled out by McKinley Health Center. A single protein shake can contain 200 to 300 calories, so it's important to factor those calories into your daily total. Since protein powders are not regulated by the U.S. Food and Drug Administration, you should consult your doctor before adding protein supplements to your diet plan.
References
- "American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; Paddon-Jones D, et al.; May 2008
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- "Nutrition and Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L Frestedt, et al.; March 2008
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