Importance Of Protein During Weight Loss

Not all proteins are the same when it comes to weight loss.

Whey is well-suited to support muscle health during weight loss. Whey protein isolate is a complete, high-quality milk protein that has been ultra-filtered to remove the majority of the naturally occurring fats and sugar (lactose) found in milk. Gram for gram, it is one of the purest forms of protein on the planet and is the cornerstone ingredient from which ISOPURE® derives its name.

High-quality protein sources, such as whey protein, naturally contain all nine of the essential amino acids (EAAs) in sufficient quantities. Whey naturally contains more leucine per gram of protein than other forms of proteins, which is a key EAA in stimulating muscle protein synthesis. Due to its essential amino acid content, especially leucine, whey has been shown to be more effective at stimulating muscle protein synthesis (fractional synthetic rate – FSR) than other proteins, like soy protein. A study by Hector et al in 2015 demonstrates that whey was more effective than soy or carbohydrate at stimulating muscle protein synthesis in overweight and obese adults, and this increase is preserved even during a 14-day energy-restricted diet¹.

Maximizing protein per calorie

Whey protein isolate (WPI) is more concentrated in protein compared to other sources, making it a very calorie-efficient way of supplementing protein because it is ultra-filtered to remove excess fat, carbohydrates, and sugar. 20 grams of whey protein isolate contains 80 calories. Getting 20 grams of protein from eggs would bring 246 calories, while 20 grams of protein from common nutrition shakes like ENSURE® Original would bring over 450 calories.

To preserve muscle mass, protein recommendations during weight loss are up to 2x HIGHER

During weight loss, as much as 33% of weight lost may come from muscle. Muscle mass isn’t just important for athletes and gym-goers – it’s essential for activities of daily living. Studies show increased protein intakes during weight loss preserve muscle mass², leading to more favorable body compositions at the end of the weight loss period.

For these reasons, protein recommendations are much higher for people losing weight – up to 50%-100% higher than the standard recommendation of 0.8 g/kg/ body weight per day ³. Older adults, athletes, and those undergoing very-low calorie diets require the most protein during weight loss.

However, according to the National Health and Nutrition Examination Survey (NHANES), intakes of protein are typically lower than these recommendations. Protein supplementation can be an effective way to bridge the gap for those who have trouble eating enough protein from food.

The Numbers: Protein Needs During Weight Loss

Let’s break it down with an example:

• For a 90kg (198lb) person:
  • Minimum daily protein requirement: 72g
  • Weight loss daily protein requirement: 99-144g
• Average US intake: 81g

As you can see, there’s a significant gap between average intake and the increased needs during weight loss.

Practical Application: Incorporating Whey Protein

ISOPURE® Zero Carb Unflavored Protein Powder can be easily incorporated into a patient’s diet to help bridge the gap.

• 1 Tablespoon = 5g protein (add to oatmeal, dips, scrambled eggs, mashed potatoes)
• Half scoop = 12.5g protein (add to yogurt, soups, sauces, casseroles)
• Whole scoop = 25g protein (add to smoothies, protein shakes, recipes)

References:

¹Hector et al, Whey Protein Supplementation Preserves Postprandial Myofibrillar Protein Synthesis during Short-Term Energy Restriction in Overweight and Obese Adults, The Journal of Nutrition, Volume 145, Issue 2, 2015, Pages 246-252, ISSN 0022-3166, available at https://www.sciencedirect.com/science/article/pii/S0022316622086163

²Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energyrestricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Dec;96(6):1281-98. doi: 10.3945/ajcn.112.044321. Epub 2012 Oct 24. PMID: 23097268. Available at https://pubmed.ncbi.nlm.nih.gov/23097268/.

³Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes, The role of protein in weight loss and maintenance234, The American Journal of Clinical Nutrition, Volume 101, Issue 6, 2015, Pages 1320S-1329S, ISSN 0002-9165, https://doi. org/10.3945/ajcn.114.084038.