How To Use Protein Powder

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When it comes protein powder you have a lot of options to choose from.

There’s whey, soy, egg, pea, casein, hemp, beef, and rice protein just to name a few and that’s without me even getting into the hundreds if not thousands of different brands.

Also, there’s a lot of both, good and bad information out there about how much protein you should take when to take it, and how to use it for building muscle,

but there isn’t all that much info out there at all about how to use protein powder for weight loss and fat loss.

And that’s exactly what I want to teach you guys in this video.

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Let me start by making one thing clear, you do not need any protein powder at all to lose weight.

You can lose all the weight you want with real food. With that said protein shakes can provide a lot of benefits

that can make it much easier to stick to a diet plan, burn fat, and build muscle.

There are actually a number of reasons why someone would want to incorporate protein shakes while trying to lose weight.

Protein shakes provide a quick and easy way to meet your increased daily protein requirements during a cut.

Sometimes there’s just not enough time to make a meal. You should always try to have real food instead of protein shakes,

but if need be we can still get a lot of the benefits of a high protein diet by throwing in a shake or two per day.

A high protein diet has been shown in studies to help reduce levels of ghrelin which is a hunger hormone,

and it’s been shown to increase levels of appetite reducing hormones.

If protein shakes can help us feel less hungry throughout the day I think it’s pretty obvious that would help with sticking to a diet lower in calories.

without actively trying to limit calories just by increasing protein intake from 15 percent to 30 percent of their diet.

Within 12 weeks these people lost an average of 11 pounds. And this isn’t the only study like this,

there’s a lot of research that shows that adding even a little bit of protein for breakfast can help curb your appetite for the rest of the day.

Now the important thing to remember is that a protein shake has calories.

If you’re just drinking a bunch of protein shakes throughout the day you could exceed your daily calories resulting in weight gain instead of weight loss.

So how much protein should you have to reduce hunger and appetite?

Well luckily there was a study done on this too where they compared different quantities of protein ranging

from 20 grams to 80 grams and they found that all amounts decreased hunger by 50 to 65 percent.

So to keep calories lower for weight loss all you need is 20 grams of protein in a shake to significantly reduce appetite.

You can, of course, add more protein to your shake to meet your increased daily protein requirement during a cut if you can’t get enough protein into your diet with meals alone.

A reduction in appetite isn’t the only benefit you’ll experience for weight loss from adding more protein to your diet.

A study showed that giving extra protein in protein shakes to obese participants helped them gain an extra 2.8 pounds of fat-free mass within 13 weeks.

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By increasing muscle mass you also increase your metabolism making it easier to keep the weight off after losing it.

A higher protein intake, in general, is associated with better weight management after losing weight.

In another study, the same outcome was observed with only about 30 grams of protein.

50 percent less weight regain after dieting just by having more protein is a statistic that should not be ignored.

And as far as muscle goes even if you can’t gain muscle mass during a cut, you’ll at the very least preserve more muscle with a higher protein diet.

One study even showed that a daily whey protein shake could allow you to maintain muscle while trying to lose weight 3.5 times more efficiently than not having it.

Now to Decide which protein powder is best

let’s start by organizing the different types by dividing the protein powders into two different categories.

Animal-based and plant-based.

Within animal based we can start with whey protein which is a fast digesting protein powder that comes from cow’s milk,

it ranks highest on the bioavailability index which is used to measure how well our bodies can absorb a protein source helping us rate protein quality,

and it happens to be the most popular type of protein on the market.

Whey Protein comes in 3 different varieties. Concentrate which has a protein content of about 80 percent and the other 20 percent is a mixture of fats and carbs which makes it the most calorically dense of the three. Then there’s Isolate which has a purer protein content of around 90 percent or higher,

so it has fewer carbs, fats, and calories than concentrate while containing more protein that can be digested at a faster rate.

The last one is Hyrdolostate which is the most expensive because the protein has been partially broken down for slightly faster absorption than isolate.

So that’s whey… Casein is the other dairy protein found in milk that isn’t quite as bioavailable as whey,

but it’s unique because it’s the slowest digesting protein powder allowing for the slow release of amino acids into the bloodstream.

and also still contains all 9 essential amino acids that your body doesn’t produce

by itself making it a great substitute for whey especially for people with a dairy allergy or digestion issues.

There is also beef protein powder but I don’t recommend it because even though the bioavailability ranking is great this is not going to be protein powder made from filet mignon.

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This makes it a combination of collagen, gelatin and leftover scraps… I don’t recommend it.

With plant-based,

I want to talk about the three most popular which are soy, pea, and rice protein.

Soy protein isolate contains all the essential amino acids you need but shows some mixed results in studies.

One study involving 90 overweight and obese participants, found that the group that took in 56 grams of whey protein per day lost 5 more pounds of fat than the group that took in the same amount of soy protein per day.

Another study showed that out of 56 participants the group that drank skim milk which is a combination of whey and casein lost more body fat and gained more strength

then the group that drank soy milk, or a carb like beverage similar to Gatorade.

So more research is required for fat loss, but as far as maintaining muscle another short study concluded that whey is 3 times more effective than soy

at preserving muscle during a cut. Whey protein is also by far the most researched type of protein powders.

Rice and pea protein do not have very much research at all, but soy is the most researched plant-based forms of protein.

One thing that we do know about rice and pea protein is that they don’t have all the essential amino acids,

but as long as you’re eating a healthy diet with a variety of different foods this really shouldn’t be a big problem.

Between all the different types of protein powder, whey protein is the most researched, and it seems to provide better results for both fat loss and increasing fat-free body mass.

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Out of the three types of whey I recommend Isolate for weight loss because it’s higher in protein while having fewer calories than concentrate,

and there’s no need to pay extra for the slightly faster digesting hydro whey since whey isolate itself is already one of the fastest digesting protein sources.

if you have a dairy allergy egg protein is a great 2nd place substitute for whey.

Now if you’re a vegetarian or vegan I want you to know that as long as you incorporate a mix of sources of protein in your diet

a plant-based protein shake can be almost as efficient as an animal based one.

If you want a plant-based alternative I would go with soy protein since it has a lot more research than the other plant-based protein sources

and it has a complete essential amino acid profile. You can either do that or go with a blend of a couple different plant-based sources.

As you get leaner and as you restrict more calories you should aim for the higher range of 1.3 grams of protein per pound of body weight to help preserve muscle mass.

This is the correct amount of protein to curb appetite, increase your metabolism, and maintain muscle while losing fat.

Try to meet your recommended daily protein intake by limiting protein powder consumption to only 1 to 2 scoops per day and try to get the rest from real food.

There is no need to worry about having it as fast as possible after your workout as the short anabolic window that many people believed in has been debunked by some pretty solid evidence.

That’s it guys I really hope this video has helped you out and that you can now make a better more informed buying decision when it comes to protein. If you enjoyed the video make sure you subscribe to this channel and hit that bell icon so you can be notified whenever I release more free tips and tricks.

Also, it’s important for me to once again reinforce that just simply drinking protein shakes won’t result in weight loss unless the rest of your diet is on point.

To lose weight you have to make sure you are on a diet that incorporates the right foods while giving you the right amount of calories and lowering insulin levels.

If you’re serious about making a transformation and you want to take the next step and try a done for you approach that requires no trial and error on your part try my 6-week challenge which on average has

my clients losing either 20 pounds or 5 percent of their body fat in only 6 weeks.

You get a customized diet plan, a 42-day workout plan, a recipe book, a full video exercise library, and much more including an accountability coach that will be assigned to check in with you every week to help answer questions and guide you through the whole process.

As long as you don’t cheat and you don’t quit for 6 weeks not only will you lose 20 pounds or 5 percent of your body fat, but you’ll also get the entire challenge for free.

To find out more you can click the link for the 6-week challenge in the description, or you can visit my website directly at

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak

Research showing that when you cut you should try to have more protein;

High Protein Diet Decreases Appetite and Increases Fullness

Increasing Protein Intake from 15 to 30 percent lead to 400 calories less per day

High Protein Breakfast Helps Participants Consume 100 Calories Less

20 grams of protein in a shake is ideal for reducing cravings

Adding Protein Shakes Can Help Increase Fat Free Mass

Increasing Protein Intake Can Preserve Muscle During A Cut

Adding 30- 48 Grams of Extra protein helped with weight maintenance:

Daily Whey Protein Shake Can Make muscle maintenance up to 3.5x more efficient

Whey Better Than Soy At Maintaining Muscle While Losing Weight

Whey Better Than Soy For Body Composition and Weight:

Fat Free Milk Vs Soy Milk Vs Carbs Post Workout:

Equal Amount Of Fat Loss From Soy, Whey, Rice, and Egg Protein

Study Showing That Animal Protein is better at stimulating muscle mass than plant based

Debunking Anabolic Window