Can I drink protein powder to lose weight?

Whether you can drink protein powder during fat loss seems to confuse many people who have already lost weight. As long as you have a comprehensive understanding of the principles of weight loss, as well as protein calories and total daily caloric consumption, your doubts will disappear.

Maintaining a daily energy gap is the key to losing weight, not protein powder!

The importance of losing weight does not depend on protein powder or certain foods. During the period of running to lose weight, why should we pay attention to two aspects: exercise and diet at the same time? Because exercise can increase caloric consumption, dietary control is used to limit caloric intake, thereby creating a negative balance of energy, so that the body will consume unnecessary body fat. In other words, maintaining this energy gap is the key to losing weight.

How many calories does that one teaspoon of protein powder after training have?

The calorific value of popular whey protein powder currently on the market generally ranges from 350 to 400 calories per 100 grams. A survey report on the dietary status of athletes participated by the British Dietetic Society pointed out that strength athletes (main training energy and speed) should consume 1.2 to 1.7 grams of protein per kilogram of resting weight, while physical athletes (main training aerobic weight loss) should consume 1.2 to 1.4 grams. The best nutritional recommendations in my country are similar to this standard. The average adult weighs 1.2 grams per kilogram per day.

Assuming that someone's weight is 75kg, according to the physical standard, the daily intake of protein should be 84 to 98 grams. (Take the upper limit of 98 grams) But note that this does not mean that you need to eat 98 grams of protein powder, because you are also absorbing protein from daily food. Assuming that the daily intake is 50 grams, then you only need to supplement 48 grams of protein powder. How much does 48 grams of protein powder cost? Calculating the 400 kcal limit per 100 grams of whey protein powder mentioned earlier, the caloric value of 48 grams of protein powder is approximately 192 kcal.

Can it affect weight loss?

For people who like sports (such as students and fitness personnel), the total caloric expenditure per day is about 3,000 calories for men and about 2,700 calories for women. (In fact, depending on age, weight, gender, and physical activity index, each person’s total daily caloric consumption is different. For the sake of convenient explanation, complicated calculations are not made here, and only an approximate value is provided. ) The 192 calories increased by eating protein powder only account for about 6-7% of the total calories and have no impact on the overall situation. What's more, the fat content in every 100 grams of protein powder is only about 5%, not to mention that you may consume 800 calories just by running for an hour.

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The basis is: Worrying about whether eating protein powder will affect weight loss is not as important as controlling caloric intake as a whole, and implementing a good fitness training plan to ensure caloric consumption. This is much more meaningful than worrying about eating one more spoonful or one less spoonful of protein powder.

Finally, let me give you a little information: the protein content in 100 grams of eggs is 11.6 grams, the caloric value is only 60 calories, and the body fat is only 0.1 grams.； The protein content in 100 grams of chicken breast is 10.49 grams, the calories are 126 calories, and the fat is 7.69 grams. No matter how you judge it, it is more natural and higher quality than protein powder! Therefore, it is important and basic to make a good balance of daily basic diet. The one or two spoonfuls of protein powder after training is just a supplement and a supporting role, don’t take it too seriously!