Whey is a protein powder that is mixed with water or milk. It is widely used in bodybuilding, particularly to help meet the daily protein requirements that promote muscle growth.
But we also talk about taking whey protein for those who want to lose weight. On this subject, we often hear a lot of misinformation. What’s the real story?
Does whey protein help with weight loss? Which whey protein should you choose? How can you use whey protein to lose weight? Can you take it even if you don’t exercise? We’ll answer your questions and separate fact from fiction!
Who are protein powders intended for?
Paradoxically, protein powder is suitable for both people who need to gain weight (= muscle mass, we are not talking about fat) AND those who want to lose weight.
Protein and muscle gain
Protein powders like whey are widely used by athletes to increase or maintain muscle mass. Indeed, the calorie expenditure generated by exercise can lead to muscle loss if the body isn’t supplied with a sufficiently high level of protein. Whey has been designed to be a complete protein: it contains elements essential for the human body.
- High-quality protein to nourish the muscles
- Amino acids (BCAAs), which are organic molecules that allow cells to make proteins.
Whey is also very easy to use and transport, making it very convenient for taking a dose right after exercise, or for eating protein without having to cook.Â
Protein and weight loss
It is therefore also possible to take whey protein while dieting! Just like with exercise, a low-calorie diet (where you create a calorie deficit) also leads to a loss of muscle mass, which is not what we want (we want to lose fat!). To lose fat without losing too much muscle and to maintain an attractive figure, it is important to have a high protein intake.
But that’s not the only reason to consume whey for weight loss… We’ll see that right away!
How is whey beneficial for weight loss?
As we’ve seen, whey is an excellent source of protein and essential amino acids. By taking whey regularly, you gain several advantages for weight loss:
- It can stimulate the thyroid hormone T3 and increase the basal metabolic rate. When metabolism is high, the body burns stored fat more efficiently to produce the energy it needs to function properly. In practical terms, you burn more calories even at rest.
- The proteins in whey are “satiating,” meaning they help you feel full for longer, preventing unnecessary cravings between meals and therefore the urge to snack. Compared to other food groups like carbohydrates or fats, proteins provide more satiety for fewer calories.
- The nutrients in whey protein are also known to promote better digestion and optimal nutrient absorption by your body. This can have a positive effect on your immune system and overall health, greatly facilitating the weight loss process.
Which whey protein should I choose to lose weight?
There are different types of whey, depending on their protein content and the quality of those proteins.
➜ Whey protein or whey isolate?
For effective weight loss, the best type of whey protein is whey isolate. Whey isolate is naturally very high in protein and low in calories. In addition, it contains little to no lactose (for those with lactose intolerance), but is richer in essential amino acids.
The other type is so-called whey concentrate, which is cheaper, but contains a significantly higher amount of carbohydrates and fats… which is not desirable when you are watching your calorie intake.
➜ Native or cheese-based whey?
There are two main qualities of whey: native whey and cheese whey.
- Native whey is a protein extracted directly from milk, without any chemical processing. It is a high-protein product, rich in essential amino acids and peptides.
- Cheese whey, on the other hand, is produced by separating the whey obtained during cheese making. It is the most common type of protein on the market.
Native whey is considered the best choice for weight loss because it contains more essential amino acids and peptides that can promote weight loss. It is also easier to digest and absorb.
When should I take protein powder to promote weight loss?
If your goal is weight loss, it is advisable to take your whey protein:
- In the morning at breakfast, provide a source of protein that your body needs throughout the day
- After training (if you play sports): to promote a boost of energy and muscle development
But consuming protein just before bed can also be beneficial for weight loss, as it helps maintain optimal metabolism and regulate insulin levels that promote fat burning.
Can you take whey protein without doing sports/weight training?
Yes, it’s possible to take whey protein without doing sports or weight training. It’s especially suitable for those who want to increase their muscle mass, but can also be beneficial for those who are eating less to lose weight, but still want to maintain a high protein intake.
What is the difference between a protein slimming shake and whey protein?
Slimming shakes have recently become fashionable again. They can be confused with whey protein, since they are also often called “whey shakes”.
But the two have different uses:
- A protein slimming shake is a meal replacement. It’s sold in powder form to be mixed with a liquid, just like whey protein, but as its name suggests, it replaces a meal. It is therefore more complete and provides the body with various macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals, and trace elements).
- Whey does not replace a meal; it is an additional source of protein, to provide the body with more protein without fat.
Are there any contraindications/drawbacks to taking whey?
Whey protein is the subject of many rumors regarding its consumption. The most common is that it damages the liver if you have liver damage or other liver diseases. However, it’s not whey protein itself that can worsen the situation, but rather protein consumption in general. The liver is the organ that processes ingested proteins, and therefore, if you have liver damage, you must be careful about your protein intake and avoid overloading your system.
Whey is also the most practical way to put protein into the first meal after a long fast, which is where it does the most work: what a protein-forward start to the day actually does.
