Fitness #5

Protein Supplementation for Weight Loss

Let me be up front – I think protein powder is a great product. Whether it’s whey, casein or egg protein, they all have their uses and it is one of the few supplements that research actually backs up. (Most supplements aren’t FDA-approved, so they can claim literally whatever they want.)

Protein typically gets all the publicity in the context of hypertrophy and generally getting big and jacked, but a far overlooked benefit of it is to those seeking to lose weight and body fat %.

In the context of weight loss, think of protein powder as a substitute. It allows you to get the protein you need to build and retain lean muscle mass while avoiding all the other macronutrients and extra calories that would usually be associated with such a large amount of protein. Avoiding the other nutrients allows you to tap into your fat stores more quickly and easily – basically the main tenet of the Atkins diet. This is especially effective in conjunction with a workout plan because you will need the additional protein for muscle growth and maintenance. Basically, you’re isolating the good parts of a steak and omitting the bad, all in a nice controlled and regulated portion of a scoop. In essence, if you’re looking to shed some pounds, you could take 1-2 scoops of protein instead of the last 1/3 or 1/2 of a meal.

Here’s an article talking about the “VDiet,” which I don’t necessarily condone, but shows the ketogenic (fat burning) effects of a protein diet. Of course, this is the extreme end of the spectrum. Root around the site for Part 2 to see his fairly amazing results.

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_mass/the_velocity_diet

PS. When buying protein powder, avoid the Pina Colada flavor no matter how tempting it sounds.