Judul : best protein shake for weight loss
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best protein shake for weight loss
hey, what’s up, guys. sean nalewanyj here www.seannal.com-www.bodytransformationtruth.comand this video is going to be my simple step-by-step guide on how to use protein powder properlyas part of your muscle building or your fat burning diet. a lot of people hugely overcomplicate this.
best protein shake for weight loss, they want to know what the best protein powderis? how much to take? when to take it? what to makes it with?
when in reality it’s very, very straightforward. the mistake that most beginners make is inthinking of protein powder as being some sort of fancy supplement with special muscle buildingeffects. when in reality it’s literally just powderedprotein, 'just like the name says. so whether it is whey or casein or egg orvegan protein, all of these powders are derived from wholefoods and they’re nothing morethan just another source of protein to add to your diet. except that they’re powdered form makesthem more convenient to consume. so rather than thinking of protein powderas being supplements it’s actually more
accurate to just think of them as regularfood products because that’s really what they are. and so asking how to take protein powder isreally not much of a different than asking how to take chicken breast or how to takesalmon. again, it’s just a matter of conveniencehere. so if you prefer to get in a portion of yourdaily protein intake in the form of a shake or a protein powder recipe, then the use ofa protein powder makes sense. however, if you prefer to just eat solid foodto meet your protein needs then a protein powder won’t be necessary at all and yourbottom line results will be the same either
way. so i’m just going to answer three basicquestions here that is: which protein powder should you use? how much should you take? when should you take it? and again, you’re going to see that theanswers here are very simple. so, in terms of protein powder selection,keep in mind that as long as you’re getting enough total protein from your for the dayas a whole, somewhere between about 0,8 to 1 gram of protein per pound of body weight,it’s not actually going to make a difference
results-wise which specific type of proteinpowder you use. all forms of protein are ultimately brokendown into their individual amino acid building blocks for use in your body. and so as long as you’re getting sufficienttotal protein and from a variety of sources, you’ll easily be getting enough of all thedifferent amino acids that your body needs to max out your muscle building potentialfor that day. so even though on a gram-for-gram basis certaintypes of protein powder like whey or egg might be superior in terms of their amino acid profilein comparison to, say brown rice protein or soy, as your total protein intake increasesfurther and further.
the differences in quality from one sourceto the next gradually become less and less important since your amino acid needs endup being covered one way or another, and since your body can only use so much in a givenday anyway. so the type of protein powder that you useis really up to you. the most popular, of course, and my personalchoice is going to be whey protein. because it makes it easily, it taste goodand has several other health benefits as well. so unless there’s some specific reasonswhy you can’t use whey or you don’t want to then i just recommend going with that. now in terms of whey protein selection thetwo main types you’re going to come across
are whey isolate and whey concentrate. now both are the exact same in terms of theiractual protein quality on a gram-for-gram basis. the only difference is that whey isolate isa more heavily filtered form of whey, and so it’ll have a higher percentage of proteinper scoop, usually about ninety percent protein by weight in comparison to concentrate whichwere about seventy to eighty percent. and it will have fewer carbs, less fat andit’ll be lactose free. on top of that whey isolate is also tend tomakes up easier and generally be a bit better tasting as well because they’re more blandon their own.
and it’ll have that typical protein tasteand so it’s easier for companies to flavor them. however, given that the difference in carbsand fat is quite small, you’re basically looking at a difference of a couple gramshere and there, so both are still ultimately low carb and low fat regardless. and given that whey isolates are quite a bitmore expensive per serving, my recommendation is to only buy a 100% pure whey isolate ifyou’re lactose intolerant or if you’re cutting and you’re on a very precise dietor you’re trying to save up every grams of carbs and fat you possibly can.
for everyone else, though, what i recommenddoing is buying a product that uses a blend of both whey isolate and whey concentrate. that way you’re still getting a proteinpowder that will makes up easily, that taste good, that is still very low in carbs andfat but that’s also cost-effective as well. a blend is just a good overall middle groundbetween the two forms. and i’ll link my recommended protein powdersin the description box below for you to check out. in terms of whey powder selection; taste,price and mix-ability are really what it mostly comes down to because there’s not goingto be anything special about the actual protein
content from product to product. the only other thing you want to make sureof is that your whey protein powder is not amino spiked, which is where companies addcheap free from amino acids into the powder like l-glycine or l-taurine and use them justas a way to bump up the protein totals. i won’t go into detail on that because i’vetalked about it before but i’ll provide a link in the description box so you can getmore information on that. now all that said, even though whey proteinis my default recommendation it’s not mandatory that you use whey. and so if you prefer to use a different formof protein powder, that’s fine too.
some other options include egg whey proteinpowder or casein. or if you’re a vegan or you just prefera plant based protein powder for some reason then you’ve got brow rice protein, pea protein,soy protein or you can also get specific vegan blends that combine a variety of differentforms together. the only thing i would mention here is thatfor men, just to be on the side in terms of avoiding any possible negative effects onestrogen or testosterone, i wouldn’t recommend consuming more than thirty grams of totalsoy protein per day. after that we have a question of how muchprotein powder should you use. now like i said before, protein powders arederived from wholefoods and so asking how
much protein powder you should take reallyisn’t any different from asking how much chicken or how much beef you should eat. there’s no set dosage here and it reallyjust comes down to you and how much protein you’d prefer to eat in solid form versushow much protein you prefer to have in liquid form or in the form of protein powder recipes. that said, i do think that you should ideallybe getting in a reasonable variety of protein sources throughout the day just to make thatall of your individual amino acid needs are being met as well as your nutritional needs. so i would suggest going overboard and havinga majority percentage of your intake come
from a protein powder only. as a rough guideline, i’d say that havingup to around half of your total daily protein intake in the form of protein powder is acceptable. and of course any amount of less than thatis fine too. so for most people that’s going to be anywherefrom one scoop per day up to three or four scoops per day depending on your body weight,and the exact amount you consume can just be decided based on you and what you findmost enjoyable and most convenient for your diet. and lastly is the issue of timing.
when should you take your protein powder? i’m following the same theme here. this is also just an issue of personal preferencebecause there’s not going to be any special benefit to taking protein powder at any oneexact time of day over another. if you like using it for your pre workoutmeal because it’s light in your stomach, that’s fine. if you usually aren’t hungry in the morningand you’d prefer a shake at that time, that’s fine. post workout is fine.
or if you have some sort of protein powderdesert recipe that you like to have after dinner, then that’s fine too. with protein intake it’s really just goingto come down to meeting your overall needs for the day as a whole from a variety of sourcesand ideally, spacing it out to at least three separate feedings. as long as you’re doing that then the timingof your protein powder use is completely up to you. so that’s really all there is to it, guys. i hope that answers everything.
as you can see the question of how do youuse protein powder is very straight forward. any type of protein powder is ultimately fine. but a blend of whey isolate and whey concentrateis what i personally use and recommend by default. any amount up to about half of your totaldaily protein intake in the form of protein powder is fine. and just consume it at any time of day whenyou most prefer. and you can prepare it in any way that youlike as well. simple as that.
so thanks for watching, guys. if you found this advice helpful and you wantto get all the tools you need to gain muscle and lose fat as effectively as possible, thestep-by-step workout plan, meal plans, supplement guides and one-on-one coaching then you candownload my body transformation blueprint by clicking here or by going to www.bodytransformationtruth.comusing the link in the description box. make sure to follow me on social media hereif you aren’t already. the official website is www.seannal.com. and feel free to like, share, comment andsubscribe to stay up to date on future videos. thanks for watching, guys.
and i’ll see you in the next video.
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