Of the "big 3" macronutrients (macros) fats, carbohydrates and protein, protein is arguably the most important one.
In fact, protein is the most important macro when it comes to FAT LOSS.
Eating protein is actually thermogenic and can lead to a higher metabolic rate, easier and substantial fat loss when dieting AND you will gain less fat during overfeeding/muscle building.
And because you can't always consume large meals to get the proper amount of protein for your needs, protein powders work great supplement to your diet.
However, these days there are thousands of protein powder options available.
So, which one should you choose?
There's one particular protein powder that stands out above and beyond all other types of proteins with regards to its nutritional benefits, effects on fat loss and muscle gain and that is Whey Protein or the preferred Whey Protein Isolate.
Some benefits of whey protein powder supplementation:
A 2014 meta-analysis in the Journal of the American College of Nutrition examining 14 different studies, including data from 626 participants, found that not only did whey protein help people lose weight, but it did so ***more effectively than several other forms of protein*** (2)
In additional to helping with fat loss, whey protein supplementation has also shown glucose management benefits.
A 2019 study showed that consumption of whey protein as a preload or alongside a mixed-macronutrient breakfast reduces postprandial glucose excursions in centrally obese, insulin-resistant males. Whey consumed as a preload has *superior glycemic-lowering effects*.
Consuming whey protein before a meal could help reduce post-meal glucose spikes in people with type 2 diabetes.
In a small study, 15 people with well-controlled type 2 diabetes (treated with metformin, sulfonylureas, or no medication) drank 250 milliliters of water (about a cup) mixed with either 50 grams of whey protein or a placebo (participants sampled each drink on different days), and then ate a high-carb breakfast. **Blood glucose levels three hours after eating were 28 percent lower with the premeal whey than without. **
The glucose-lowering effect of the whey was greater than the 12 to 24 percent reduction in post-meal glucose levels typically seen with sulfonylurea drugs, the researchers say.
When whey protein was compared to egg protein (along with several others) when it came to their ability to cause satiety, or feelings of fullness. Whey protein showed a stronger suppression of hunger and lower food intake.
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