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Wednesday, 20 July 2016 17:34

What place do protein powders have in my diet?

When used correctly, a protein powder can help someone to lose weight. These days the trend is the follow a diet high in protein, following the release of several studies showing that diets lower in carbohydrates and higher in protein led to a better weight loss over a short period and helped to maintain lean muscle tissue.

Generally, protein is more satiating, helps to curb appetite and thus leads to a person eating less frequently and less food overall.

That said, a protein powder is NOT necessary to helping us lose weight. If you so choose to begin taking a protein powder, here are a few tips to help you:

1.       Don’t have them additional to a full diet – If your goal is to lose weight, you need to be in a calorie deficit. Adding protein powders additional to your regular diet will likely either reduce your deficit or take you into surplus, making you gain weight! I recommend you only have a shake in replacement of a snack or at the end of a workout AND are not going to be eating a proper meal for at least 1-2 hours after your workout.

2.       Don’t replace proper food with a protein shake – ‘Real’ food, not supplements are preferable to a meal. If you will eat a meal within an hour of your workout, make sure that it contains a protein source; lean meat, eggs, tofu, lentils, dairy etc. If you are busy, and cannot get a proper meal soon after your workout, having a protein shake would be a suitable filler until you do.

3.       Have them as a snack – If you struggle in between meals and need a quick and easy snack, having a protein shake and a piece of fruit or handful of nuts is a great idea to help tide you through.

4.       Have them in your diet if you need help meeting your protein recommendations – The minimum recommendations for protein is about 0.8g/kg body weight. People undertaking regular weight training may require up to 1.2g/kg body weight. Just to give you an idea, a 70kg male would need about 56g of protein a day. One protein shake can give you approximately 24-25g of protein.

Just to reiterate, protein powders are NOT a necessity as protein requirements can normally be met with a proper, well-rounded diet, but are definitely good to have on hand if you struggle to eat regularly or will not be able to eat proper meals soon after exercise (especially after a tough boot camp or personal training session!).


If you have any further questions, make sure to come into our Girraween location and speak to us in person!


#wednesdaywisdom What place do protein powders have in my diet? Go to our blog to find out!

A photo posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Jul 20, 2016 at 12:47am PDT


Read 4415 times Last modified on Wednesday, 20 July 2016 17:48