The benefits of whey protein far extend beyond providing the basic building blocks for muscle growth. A well timed and coordinated approach using whey protein can also aid in fat loss. The human body can be considered an organic machine, it requires fuel to function. Thus to maintain a constant body weight, energy expenditure must be equivalent to energy intake. Shifts in either direction will cause a gain or loss in body mass. There are three macronutrients that humans derive energy from:
carbohydrates, fats, and proteins.
This article will focus entirely on proteins and why they are so important to this energy balance.
Almost all cellular structures in the human body are comprised of a protein component and this is why it is critical to maintain a steady intake of proteins in our diets. When considering weight loss as a goal, protein becomes even more critical in our diets. One of the most important considerations in planning a fat loss diet is well timed whey protein intake. This requires two main considerations, first a caloric deficit and second a positive “nitrogen balance”. This basically means that we want to preferentially burn fat and not muscle under a caloric deficit. We can keep our body in this state by restricting our carbohydrate intakes and increasing our protein intakes. This is where whey protein benefits you the most, forcing the body to consume fat for energy while still maintaining lean muscle mass. Using a protein source like whey insures that the body has a steady level of usable protein and will stave off muscle deterioration under activity and dieting. Using this simple guide one can set a general diet plan.
- Set calories at 10-11 cal / pound of body weight (this is your maintenance daily requirement)
- Set protein intake at 1-1.5 grams / pound of body weight
- Set fat intake at 0.22-0.33 grams / pound of body weight
- Set carb intake at 50-150 grams / day (depending on how much calorie restriction you want)
By following this simple guide as little as 500 calories / day can be removed from one’s diet which amounts to a net loss of 1 pound of net fat loss per week. More extreme approaches can be used but is up to the goals of the dieter. The most important concept here is to maintain a moderately high level of protein intake while restricting carbohydrates. Whey protein is highly important as a supplement as it provides a simple, cost effective, and readily accessible source of protein when dieting.
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