Want to lose fat and gain more lean muscle mass? Then using whey protein is an ideal and affordable solution. Protein helps rebuild and repair the damage your muscles go through as you work them, resulting in a stronger and leaner physique. High-quality whey protein will help you achieve the results you want and gain on your goals.
How Is Whey Protein Made?
If you want to know how to use whey protein to lose fat, then you need to know a little about what whey protein is. It’s a by-product that comes about from making cheese. As a powder, it is incredibly popular because it delivers effective results and is cost-effective. It can be quickly digested by your body too, pushing it into your bloodstream and on to your muscles for post-training recovery.
Related: Is Whey Protein Halal?
Which Whey Protein to Use to Lose Fat and Gain Lean Muscle Mass?
Whey protein exists in three forms. There’s WPC (whey protein concentrate), WPI (whey protein isolate), and WPH (whey protein hydrolysate).
WPC is low in fat (1 to 9%) and carbs (4 to 52%) and contains around 25 to 89% protein.
WPI is more processed to strip it from the fat (less than 1%) and lactose (less than 1%). It usually contains 90 to 95% protein.
WPH is referred to as pre-digested which means your body doesn’t need to work so hard for it and it contains 80 to 90% protein, 0,5 to 10% lactose and up to 8% of fat.
Which whey protein to lose fat? While WPH (the most expensive choice) has the lowest percentage of fats and carbohydrates and the biggest percentage of protein, its benefits remain to be determined.
WPI is the most often recommended because it’s most affordable while containing more nutrients intact. Also, it tends to taste better, another bonus for incorporating it.
How Whey Protein Works
Whey protein is particularly great for weight loss because it leaves you feeling fuller. Plus, it boosts your metabolism so it burns off 80 to 100 more calories per day. Some people even find they’re eating fewer calories once they switch to whey protein. Replacing calories with whey protein while using weightlifting has been shown in studies to increase lean muscle mass and drop weight, roughly around 8 pounds. It’s the best of both worlds, allowing you to lose weight and build your muscles.
How Much Whey Protein to Gain Lean Muscle Mass
We recommend taking 1 to 2 scoops of whey protein per day after your workouts, though for best results, follow the instructions on the package of whey protein that you buy(3). It should be noted though that if you consume high amounts of protein in your daily intake, it might not be necessary to take whey protein powder. WPC may be too much for some digestive systems to take and in that case, trying WPI or WPH might bring you better results.
In short, whey protein is a healthy, safe and effective way to add more protein to your daily intake. The human body is capable of converting it quickly and efficiently to utilize the nutrients for optimum results. Whey protein is used by athletes and bodybuilders for this very reason and is considered the holy grail of nutrients for the body.
Not sure how to use whey protein? Keep reading for our bonus section with recipes to help you get more whey protein into your day!
Bonus: 3 Recipes to Make with Whey Protein
Sure, you can make shakes, protein balls and protein bars with whey protein. But you can also think outside of the box for some truly amazing recipes that taste so good, you’ll be amazed they have whey protein in them. Here are our favorites!
1. Spinach Fro-Yo
It’s green, yes, but it tastes nothing like spinach!
2 cups nonfat vanilla Greek yogurt
1 large frozen banana
2 cups fresh washed spinach
1 scoop chocolate whey protein powder
1. Use your food processor to blend the ingredients together until it’s smooth.
2. Pour it into your ice cream maker and let the magic happen. Freeze it longer for a firmer texture.
2. Healthy Pizza Crust
Love pizza? Now you don’t have to give it up. Try this!
½ cup coconut flour
¼ cup whey protein powder
½ tsp salt
2 tbsp grated parmesan
1 tbsp Italian spices
2 tsp baking powder
1 cup boiling water
coconut oil (for brushing)
Toppings of your choice
1. Preheat your oven to 375 Fahrenheit.
2. Mix all dry ingredients together.
3. Add eggs and mix well.
4. Add boiling water and beat until it becomes thick.
5. Roll into a ball and place on greased baking sheet.
6. Roll it out on parchment paper into a 16-inch circle.
7. Bake for 25 minutes, then remove and brush with coconut oil.
8. Broil for 5 to 8 minutes until it’s crisp. Watch closely to avoid burning.
9. Add toppings and broil until cheese melts (about 5 to 10 minutes, watch closely!).
3. Crispy Rice Treats
This favorite from your childhood gets a healthy makeover and make for the perfect treat on the go!
Coconut oil (good quality)
4 cups brown rice crisps
½ cup all-natural nut butter (peanut butter or any flavor as long as it’s natural), partially melted
½ cup brown rice syrup
3 scoops vanilla whey protein powder
1 teaspoon pure vanilla extract
1. Line a 9×9 pan with parchment paper or grease it with coconut oil.
2. Mix melted nut butter, brown rice syrup, vanilla, and whey protein powder in a medium bowl until it makes a dough.
3. Add the rice crisps to the mixture and fold in using your hands.
4. Spread into your prepared pan. Press it down and make it even using a spatula to compress and compact it.
5. Place in freezer to set for a minimum of 30 minutes.
6. Cut into squares and serve.
Related: 3 Best Healthy Alternatives to Sugar
Now it’s your turn. What are your favorite Whey protein recipes? Feel free to share your best ones in the comment section below.
Also, if you find these recipes yummy, please give them a like or a share.