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In combination with balanced eating and a fitness plan, protein supplements can help you lose weight, put on lean muscle and satisfy your daily nutritional requirements.
Weight Loss
According to research published in “The American Journal of Clinical Nutrition” in 2008, protein is more satiating than either fat or carbohydrates. That means protein supplements may be effective at making you feel full with fewer total calories than foods rich in carbohydrates or fats. In a study published in 2010 by researchers at the University of Ulm, subjects who used high-protein meal replacements as part of a low-calorie diet lost more weight and fat mass throughout the course of a year than subjects who did not use the supplements.
Muscle Gain
Protein supplements can also help when you’re trying to gain lean muscle. According to Rice University, adults who want to put on muscle should strength train several times per week and increase their protein intake from 0.4 to 0.6 grams per pound of body weight per day to between 0.6 and 0.9 grams. A study published in 2001 from St. Francis Xavier University’s Department of Human Kinetics found that participants who used whey protein supplements showed greater improvement in strength performance and muscle mass gain after six weeks than subjects who received a placebo.
The Advantages of Protein Supplemen
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