Whey protein supplements have been around for many years, originally classified as bodybuilding supplements. Whey protein supplements started out as bad tasting protein powders that couldn’t be mixed, but have now dramatically improved to the point where they taste great and can be mixed with a fork, blender or shaker in 10 minutes. to 20 seconds.
More recently, whey protein supplements have been classified as sports supplements, and in recent years, whey protein has received a lot of positive publicity about how it can boost the immune system and help with weight loss or support lean muscle growth, which results in weight gain. . As the director of the company behind Promart Supplements, I can tell you that whey protein supplements CAN help you lose or gain weight, and I’ll explain that below.
weightloss
Your body weight is controlled by your calorie intake, not protein. If you’re in a caloric deficit long enough, you’ll lose weight because you’ll be using more energy than you’re taking in. But starving yourself slows down your metabolism, leaving you tired and lethargic, and also sets off a trigger for your body to go into starvation mode and retain as much of its energy stores (fat) as possible for the long term. This is not good, because even if you can follow a very low calorie diet and lose weight, you will feel rough and end up with a ‘skinny fat’ appearance. If you want long-term progressive weight loss, with an improved physique, better health, and more energy, follow these tips:
- consume 10 calories per day per pound of body weight
- spread daily calories over 6 equal meals
- keep protein high by supplementing meals with whey protein. Each serving of whey protein is only about 100 calories, as it contains very small amounts of carbohydrates and fat.
- drink 8-10 glasses of water per day
- OPTIONAL: Do some light cardio, four mornings a week on an empty stomach for 40 minutes, followed by a protein shake. This is the best time in terms of your hormone levels to lose only fat and it works well. Use a heart rate monitor to monitor your exertion levels.
- OPTIONAL: High intensity exercise 2-3 nights per week, using free weights with a 12-15 rep range, using slow controlled reps. This will increase muscle tone, but with fewer calories you won’t get bigger, just more toned.
weight gain
For lean muscle weight gain, the exact same principles apply, but your body needs more calories. Instead of consuming 10 calories per day per pound of body weight, consume 18-20 calories per day per pound of body weight, that is 18x if you have a slow metabolism and 20x if you have a fast metabolism. Protein is more critical for success and you should ensure you consume protein every 2-3 hours, totaling 1.5g of protein per pound of body weight per day.