How much protein powder is needed to lose weight?
With healthy kidney function, the intake of up to 1.5 grams of protein per kilogram of body weight is generally not associated with serious side effects. Anyone who wants to change their diet to lose weight should consume a large proportion of the daily calories via protein, the recommendation being between 40 and 60% of total calories. Natural sources with a high protein content are meat, especially low-fat meats such as chicken and turkey, fish, eggs (preferably pure egg white), low-fat curd cheese and other dairy products, and legumes.
Protein powder is a food supplement and cannot replace a balanced diet. No more than two servings of protein powder should be taken per day, and after intensive sporting activities, a further serving should be taken in addition. Many consumers also do not tolerate protein powders well and suffer from gastrointestinal complaints such as flatulence or diarrhoea.
When should one take the protein powder?
In general, the time of taking the medicine is not decisive. As long as the daily balance of calories ingested is lower than the amount of energy consumed, a decrease is to be expected. However, a time interval should be kept between the intake of protein powders and sports units, preferably after training.
A high protein content can lead to flatulence and nausea, which is why it is not advisable to do this before a training session. In the world of sports, the myth of the so-called “anabolic window” persists. According to this myth, a lot of protein should be consumed in the first 45 minutes after finishing a sports unit, as the muscle allegedly has the highest capacity for the metabolism of nutrients.
However, this myth has been refuted several times. The regenerative metabolic processes, which require carbohydrates as well as proteins, take place within several hours to days after the training unit. It is therefore not absolutely necessary to consume large amounts of protein directly after exercise. Instead, emphasis should be placed on a balanced and regular supply of protein. Protein powder with water or low-fat milk is suitable, for example, as a small snack in the morning or afternoon.
Where can I find recipes for “Losing weight with protein powder”?
On the Internet there are numerous tasty recipes for losing weight with protein powder, but special cookbooks also provide good ideas with instructions. It is important to make sure that the recipes do not contain too many calories, sugar and fat due to the food that may be added. You can also find smoothies that contain protein powder. You can often find recipes for the protein products you buy by searching for the brand on the Internet or by looking for it on the label.