Consuming an adequate amount of protein can be advantageous during weight loss. According to Healthline, protein lowers the hunger hormone ghrelin while boosting hormones like GLP-1, peptide YY, and cholecystokinin, which are linked to appetite regulation. Moreover, protein intake is crucial to prevent muscle loss. It’s reported that during weight loss, individuals might lose 11%-50% of their muscle mass (as noted by Abbott). Muscle loss can lead to a slower metabolism, which is undesirable when aiming to lose weight.
To ensure sufficient protein intake, many dieters turn to whey protein supplements. However, whey protein is available in various forms, making it challenging to determine the best choice (consider the differences between whey and plant-based proteins). So, which form is most effective for weight loss? NCPIC consulted Matthew Pikosky, Ph.D., R.D., Vice President of Nutrition Research at the National Dairy Council, for insights.
The best type of whey protein for weight loss is the one you prefer
Pikosky explained that there isn’t a significant difference among the types of whey protein for weight management, so choose the form you prefer, be it concentrate, isolate, or hydrolysate. “Although whey hydrolysate might be slightly more digestible and faster to digest compared to concentrate or isolate, these differences may not significantly affect real-world health benefits since all whey proteins are highly digestible (~≥95% digestibility) and rapidly absorbed,” he noted.
Consider factors like calorie content, lactose sensitivity, and taste. Isolates and hydrolysates generally contain fewer calories, according to Pikosky. If lactose is an issue, opt for an isolate instead of a concentrate. The taste and texture can differ between isolate and concentrate due to variations in lactose, fat, and mineral content.
“Manufacturers often select different whey protein types based on performance in specific applications (e.g., bars vs. beverages),” stated Pikosky. If purchasing for personal use, you might need to experiment to find your preferred option.
How to consume whey protein for weight loss
While smoothies are a common method for consuming whey protein, Pikosky encourages creativity and experimentation. Consider adding it to morning oatmeal or pancakes for extra protein. “Once consumers explore and try the diverse options available, they’ll be amazed by the delicious choices!” he mentioned. However, if weight loss is your objective, keep an eye on calorie intake.
One aspect to remember, as per Pikosky, is that whey protein is a dietary supplement and isn’t regulated like food and beverages. He advises choosing products certified by independent labs. “NSF Certified for Sport is a reputable resource that ensures the product label matches the contents and is free from unsafe contaminant levels or banned substances,” Pikosky said. “Another reliable resource is Informed Choice.”
