Protein: Part 2
As mentioned before, protein is important for weight loss because it reduces appetite more so than any other carbohydrate or fat. It also take more energy (i.e. calories) to digest protein. Finally, it helps maintain muscle mass while loosing weight which makes sure that your body is burning fat rather than muscle during weight loss (higher muscle mass=higher resting metabolism=the body burning more calories during rest). Various studies have shown that 30% of a person’s caloric intake should be with protein in order to healthily sustain weight loss. In fact, one study showed that when women change their diet to incorporate 25-30% of their calories in protein (and no other weight loss tactics), significant weight loss occurred over a 12 week time frame. Although its ideal to get protein from food based sources, a lot of the times this isn’t practical. That’s where supplementation comes into play.
There are MANY different protein supplements on the market. Some types of protein are better for you than others, depending on your goal. Here is a list of the COMMON types of protein on the market (this is NOT a comprehensive list of all protein sources available):
Whey protein concentrate—dairy
Whey protein isolate—dairy
Micellular Casein—dairy
Milk Protein Concentrate—dairy
Milk Protein Isolate—dairy
Collagen—non-dairy (but not vegan/vegetarian)
Pea Protein—non-dairy, vegan
Rice Protein—non-dairy, vegan
Soy Protein—non-dairy, vegan
Hemp Protein—non-dairy, vegan
Pumpkin Seed Protein—non-dairy, vegan
Sunflower Seed Protein—non-dairy, vegan
To say the least, there are a lot!! Many of the reasons why people pick one protein source over another comes down to taste, sustainability, cost, and other reasons. That’s not to say that these reasons are not important, but it might not completely be in line with the individual’s goals.
Without going into too many details, here’s a quick guideline about which proteins are ideal based on weight-loss goals and the ways that it fuels the body.
Dairy protein is superior to non-dairy protein. Any dairy protein has a complete amino acid profile, which means that the body will be able to use and not be deficient in anything that it needs for daily function. Within the dairy protein category, micellular casein will keep a person fuller for longer than any other dairy protein. Whey protein isolate and milk protein isolate are the fastest way to feel full. Whey protein concentrate/milk protein concentrate is similar to whey protein isolate/milk protein isolate, but cheaper (i.e. the protein content isn’t as pure and high and it contains more fat and carbohydrates). A combination of dairy proteins is ideal for quickly keeping a person satiated and fuller for longer.
But, non-dairy protein is just as effective in weight loss as dairy protein. Most people choose vegan non-dairy protein because it is more sustainable than most dairy proteins and/or for diet reasons. The downside of vegan non-dairy proteins is that it is deficient in one (or more) essential amino acids. Essential amino acids are amino acids that your body NEEDS to get from the diet (i.e. they cannot be made by the body). This means that your body will not be able to get the full amount of what it needs for daily function. This is not necessarily a deal-breaker when it comes to weight loss. A protein is still a protein. This means that even if it doesn’t have the required amino acids, it will still have the same benefits for weight loss.
Some non-dairy proteins are better than others in having the required amino acids for the body. A good rule of thumb is to look at a blend of non-dairy proteins (usually a blend of pea and rice proteins) as the blend will supply the required amino acids the body needs for daily function. Now this is the ideal. In reality, a lot of food and beverage companies will play to the consumer’s idea of a blend being the best, but their “blend” is a cost-effective blend of proteins that tastes the best, not necessarily one that would support a body for daily living. If looking solely at non-dairy proteins to supply the amino acids necessary for daily living, be aware of any blend listed in parenthesis. This is an easy way for food and beverage companies to hide the blend percentage thus tricking the consumer into believing they are buying something better than what they are actually getting.
Collagen. Classified under “non-dairy” as it fits most of the characteristics of non-dairy proteins (i.e. does not have all of the essential amino acids the body needs for daily living). Collagen is not considered vegan! It is derived from an animal source (fish scales, animal skins, etc.) and is usually associated with “beauty from within”. Many studies have shown its benefit to improvement of skin health.
What other types of protein have you seen? Which types/brands do you typically buy and why?
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand.