Whey protein supplements are often used by bodybuilders and serious athletes. When they're paired with a good nutrition plan and exercise regimen, they can help you lose weight and shed body fat. When they're used incorrectly, however, whey protein supplements can actually hinder your weight-loss efforts, rather than help.
Whey Protein
The easily digestible proteins in whey are called branched-chain amino acids. Whey is derived from the liquid that remains after cow's-milk cheese is made. The high-protein liquid is then processed into powder. Whey protein supplements are available at supermarkets and health-food stores and can be mixed into smoothies, shakes and other foods. Because whey protein powder is a milk product, those with dairy allergies or lactose intolerance should avoid these supplements.
Whey and Weight Loss
Using whey protein supplements can help you lose weight and shed body fat in two ways. First, whey protein is fairly effective at suppressing appetite, according to the University of Michigan Health System. You are less likely to overeat. Second, whey protein supplements can help you reduce calories by serving as meal replacements. Although a supplement's nutritious, it often has fewer calories than the meal it's replacing.
Weight Gain
Whey protein shakes and smoothies -- like all other foods -- have calories. One serving typically has 130 calories. And you boost the calorie count when you mix it with milk, yogurt or fruit. If you add one or more supplements to your daily diet without cutting calories elsewhere or increasing your exercise, you run the risk of sabotaging your weight-loss efforts.
Cautions and Conclusion
If you are using whey protein as a meal replacement, make sure your smoothies or shakes have fruit and some fiber. The Mayo Clinic cautions that whey protein shakes can have nutritional gaps, so you need to make sure your diet contains other sources of vitamins and minerals. But if you use whey protein properly, it can be a good way to lower your daily calorie count and lose weight.
References
- University of Maryland Marlene and Stewart Greenebaum Cancer Center; Dictionary of Cancer Terms: Whey Protein Powder
- MayoClinic.com; Whey Protein; July 2011
- University of Michigan Health System; Whey Protein; December 2009
- MayoClinic.com; Protein Shakes: Good for Weight Loss?; Katherine Zeratsky, R.D., L.D.; April 2010
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