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The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach

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The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach When someone says they want to lose weight, what they really mean is they want to shed excess body fat. However, without a well-designed plan in place, a calorie deficit leads you to lose both fat and valuable muscle tissue. To minimize muscle loss, it’s crucial to incorporate resistance training, quality sleep, and a high-protein diet into your regular routine. Protein plays a multifaceted role in weight management, influencing factors like hunger levels, metabolism, and muscle preservation. While heavy resistance training provides the necessary stimulus, signaling to the body that existing muscle should be retained, a high-protein diet ensures the body has an ample supply of amino acids. This prevents your body from metabolizing muscle tissue for energy. The best protein powders provide a convenient and lean source of the muscle-building macronutrient, helping you hit your daily protein goals while also maintaining a calorie deficit. We tested more than 100 protein powders and selected nine products we think are best for weight loss. This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen. How We Chose Our Best Protein Powders for Weight Loss We chose these products based on a number of factors, including: Testing and expert analysis: We tested all of the protein powders and shakes on this list and received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science. Protein content: All the products we’ve highlighted contain at least 25g of protein per serving, a good benchmark for the typical consumer. Protein-to-calorie ratio: The ideal ratio is at least 15g of protein per 100 calories, and all the products on our list exceed that mark. Taste: We’ve accounted for flavor, texture, mixability, and flavor options. Third-party testing and certifications: Products that have undergone testing by independent labs and received quality certifications reflect a brand’s commitment to quality and purity. Consumer criteria: We took into account prices, subscription discounts, and other factors that determine the product’s overall value. Our Picks for the Best Protein Powders for Weight Loss in 2025: Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso  Best Plant-Based Protein Powder for Weight Loss: Ka’Chava  Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+ Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey Transparent Labs Grass-Fed Whey Protein Isolate 4.9 Price per serving: $2.00 per serving Protein per serving: 28 grams Protein type: Whey protein isolate Number of servings: 30 Calories per serving: 120 to 150 Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter Third-party tested: Yes, by independent labs Check Price Pros 100 percent grass-fed whey protein isolate formula Impressive ratio of protein to total calories Third-party tested and Informed Choice Certified Artificial ingredient-free Cons Some people report difficulty reaching Transparent Lab’s customer service team I chose Transparent Labs as the best protein powder for weight loss and muscle gain because it has a very high ratio of protein to the total number of calories: 28 grams to 130 calories. This helps you maximize protein consumption during a caloric deficit, which helps prevent you from losing muscle while you’re losing weight. It’s also third-party tested, Informed Choice certified, and completely artificial ingredient-free. And it comes in 15 flavor options. Related Post: The Best Protein Powders for Muscle Gain I’ve tried a number of different flavors from Transparent Labs and Chocolate Peanut Butter is by far my favorite, followed closely by Mocha. I found they mixed easily in both a blender and a conventional shaker bottle. Whenever I’m trying to cut weight, I find this delicious protein powder helps curb my sweet tooth and tide me over between meals. While I didn’t personally experience this, some customer reviews mention it can be challenging to get in contact with Transparent Labs’ customer service team. Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder 4.0 Protein type: Whey isolate Number of servings: 30 Cost per serving: $1.20 to $1.33 Calories per serving: 110 to 130 Protein per serving: 25 grams, depending on the flavor Flavors: Cookies & Cream, Unflavored (if you buy from Amazon) Third-party tested: No Check Price Pros Very affordable Macronutrient profile is ideal for a weight-loss diet Tester loved the flavor and how well it mixed Cons Uses the artificial sweetener sucralose Not third-party tested Jacked Factory Authentic Iso is the cheapest option on our list, with certain flavors, like Cookies & Cream and Peanut Butter, costing just $1.05 per serving as of this writing. And while this protein powder may be cheap, it has the nutrient profile you need for weight loss and tastes great, too, according to testers. Jacked Factory Authentic Iso has 25 grams of protein per serving, 2 grams of carbohydrates, and just 0.5 grams of fat, which is the least amount of fat of any powder on our list. If you’re looking to lose weight, this macronutrient profile will help keep you on the right track. However, something to keep in mind: This protein powder is sweetened with sucralose, which is an artificial sweetener—studies link these sweeteners to increased cancer risk. Additionally, unlike most brands on our list, Jacked Factory doesn’t do third-party testing on its products. This means there isn’t a guarantee the ingredients are pure and match the ingredient label. Kessler tried Jacked Factory Authentic Iso and was impressed. “This is the

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Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein

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Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein When you hear “good source of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas? Maybe it’s not your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein supplementation but prefers plant-based products. Learn why we use pea protein in our protein supplements — and how choosing a plant-based protein won’t short-change your gains and goals. 5 Nutritional Benefits of Pea Protein The humble pea is actually a protein powerhouse, and that’s just part of its appeal. Here are some of the nutritional benefits of pea protein. 1. Helps muscle repair and growth You likely know the basics of how muscles are built: Exercise (strength training, in particular) causes damage to the muscle tissue. In the process of their repair, muscles grow stronger and larger in size. In short, exercise is the stimulus, and adequate nutrition — specifically, protein — is key to the adaptation. “Pea protein helps to build muscle since it provides the building blocks (amino acids) that your muscles need to repair and rebuild after exercise,” says Paul Falcone, principal scientist at BODi. Sipping a pea protein shake or smoothie after your workout or between meals can help you meet your daily protein needs.* The plant-based formulation of Beachbody Performance Recover utilizes pea protein as its primary protein source, delivering 20 grams of protein per serving. It also contains essential amino acids, so called because they aren’t made by the body and must be provided by food. Those essential amino acids also include branched-chain amino acids (BCAAs). 2. Helps improve performance Falcone conveys that the benefits of consuming pea protein can be cumulative. With consistent fueling, as well as training and recovery, you’ll likely notice a meaningful difference in your workouts. “Pea protein after exercise also helps support performance, because you can get stronger over time if you give your body what it needs to recover properly,” Falcone says.* 3. Vegan-friendly and dairy-free As noted above, incorporating a protein shake or smoothie into your routine can aid muscle recovery. But for people who follow a vegan or dairy-free diet, protein supplements that contain whey and casein (the majority of readily available powders and pre-made drinks) aren’t an option. Because pea protein is completely plant-based, it’s a comparable, dairy-free alternative to animal-based protein powders that’s also vegan-friendly. 4. Excellent source of iron Iron is essential to maintaining healthy blood. However, it can be difficult to meet your daily intake requirements, especially if you follow a vegan or vegetarian diet. They exclude sources of the more bioavailable heme iron that are found in animal-based foods like meat, poultry, and seafood. Peas and other legumes are naturally good sources of iron, which makes pea protein a worthy option for anyone looking to boost their iron intake. One serving of Beachbody Performance Plant-Based Recover contains 5 mg of iron, which is more than half of the recommended daily value for men and around 25 percent for women. 5. It can help keep you satisfied Looking to maintain or cut weight? The key is to find the right balance between feeling full and not exceeding your daily calorie needs. Research shows that consuming protein may help provide longer-lasting satiety, making between-meal snacking less appealing, and compared to other sources of protein, studies have found that pea protein can be just as effective at staving off hunger.* Why We Use Pea Protein According to Falcone, BODi’s choice to utilize pea protein for our vegan protein supplements is based on the unique chemical makeup of pea protein. “We chose pea protein because it provides leucine (a BCAA) and a wide array of other essential amino acids in amounts that can help support recovery after exercise,” he says. “Research indicates that leucine and essential amino acid content are extremely important when choosing protein sources for muscle-building and exercise performance.”* Does Pea Protein Work for Muscle Gain? When paired with a consistent resistance-training routine, a healthy diet, and proper rest and recovery, pea protein can help you gain muscle mass, strength, and power. “Pea protein provides essential amino acids, which are necessary building blocks to help muscles rebuild and repair,” Falcone says. “Leucine is a particularly important essential amino acid, since it enhances the molecular signal for the muscle to rebuild, while also being a building block.” In fact, pea protein may be just as effective in aiding muscle gain as some of the most commonly used supplements on the market. Falcone notes a study at Lipscomb University in which researchers compared pea protein to whey protein, “an animal-based protein that is considered the gold standard for muscle building,” he says. “The young men and women in the study underwent eight weeks of a high-intensity functional training protocol. Both the pea and the whey protein produced similar outcomes on measures of strength and muscle mass, suggesting that pea may be as effective as whey in conjunction with a HIIT protocol.”*   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein appeared first on BODi. When you hear “good source of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas? Maybe it’s not your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein […] The post Is Pea Protein as Effective as Whey? 5 Reasons to Try This Plant Protein appeared first on BODi. Jenessa Connor, CPT{authorlink}https://www.beachbodyondemand.com/blog/pea-proteinBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes

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Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes No one argues that what you eat plays a crucial role in your overall fitness, body composition, and athletic performance. To build your muscles, you need to be eating plenty of protein. But what about when you eat it? Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of a recovery shake) that nutrient timing is everything. They believe that protein intake needs to be timed with the accuracy of a Swiss watch to specific periods when muscles are especially receptive to it (such as after a workout). But the latest research suggests that effective fueling may not be as time-sensitive. As long as you eat regularly throughout the day, you may have hours (not minutes) to take in muscle-growing protein post-workout. Keep reading to find out why time is on your side when it comes to the “anabolic window” but also why protein should still be your priority after any workout. What Is the Anabolic Window Theory? The anabolic window theory suggests you have a brief (30- to 60-minute) post-workout timeframe to consume adequate nutrients — most specifically, protein — to maximize muscle recovery and repair. What happens when that half-hour window closes? Catabolism (the breakdown of tissues) outpaces anabolism (the growth of tissues), diminishing your potential muscle growth and strength gains — or so the theory goes. But recent research tells a slightly different story. What Do Experts Say About the Anabolic Window? Recent scientific findings suggest that the post-workout anabolic window lasts about four to six hours — not 30 minutes. In a meta-analysis published by the Journal of the International Society of Sports Nutrition, the authors concluded that total daily intake of protein trumps specific timing when it comes to building muscle. Does that mean you should ditch your post-workout shake? Not at all. If it has been more than a few hours since your last protein-heavy meal, or your next one is a couple hours away, that post-workout shake is still a powerful tool in your muscle-building arsenal. Plus, research has shown that people who consume a protein supplement post-workout build more lean mass (i.e., muscle) than those who don’t — likely because it helps boost their overall daily protein intake. To pack on muscle, evidence suggests that a range of 1.4 grams to 2.2 grams of protein per kilogram of body weight per day can be effective. For example, an individual who weighs 150 pounds should strive to consume at least 95 grams of protein per day. One serving of Beachbody Performance Recover delivers 20 grams of protein, so consuming one scoop after exercising covers a significant portion of your daily goal. How Much Should I Care About the Anabolic Window Theory? If the concept of eating and drinking within a specific window trips you up, try thinking about your fueling from a big-picture perspective, suggests Wendy Lord, RD. “As long as you are fueling your body efficiently (with protein throughout the day), you will achieve muscle growth,” she says. Focus on eating protein-rich meals and snacks every four to six hours — and always after you exercise. So, let’s say you have a 12 p.m. workout scheduled during your lunch break. If you have Greek yogurt for breakfast at 9 a.m., a mid-morning snack of trail mix with nuts at 11 a.m., and then recover with a Beachbody Performance Recover smoothie at 1 p.m., you will have front-loaded your daily protein intake and consumed protein when your muscle tissues were most receptive to protein — all without thinking too much about it. Is “Protein Timing” Different From the Anabolic Window Theory? People who talk about “protein timing” are essentially referring to the anabolic window theory. Protein timing is consuming protein immediately after a workout in order to capitalize on the body’s receptiveness to muscle-building amino acids. To further investigate the concept of protein timing, Brad Jon Shoenfeld, PhD, CSCS, and Alan Aragon, MSc, two of the authors of the aforementioned meta-analysis, conducted their own research study on a group of resistance-trained men. Half of the participants were instructed to consume 25 grams of whey protein right before a full-body strength-training workout and the other half were instructed to consume the same amount of the same supplement immediately after exercising. According to the rules of protein timing, the group that consumed the protein powder after exercising should have experienced greater benefits. But, according to their research: “Results showed no differences in measures of hypertrophy between groups over the 10-week study period.” Simply put, the anabolic window is much larger than we once thought, and it really doesn’t matter where your workout sits in it as long as it does. The Bottom Line on Protein Timing Prioritize total daily protein intake, but don’t ditch protein timing entirely. That post-workout shake can still help accelerate your recovery and fast track your progress no matter what type of athlete you are. Whether you’re training for an ultramarathon, navigating singletrack on your bike, or pumping iron, your muscles need protein to grow and adapt, and supplying them with enough of it will help you optimize your performance and crush your goals. Keep these tips in mind (and keep protein on your plate at every meal), and you’ll do yourself and your muscles plenty of favors. The post Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes appeared first on BODi. No one argues that what you eat plays a crucial role in your overall fitness, body composition, and athletic performance. To build your muscles, you need to be eating plenty of protein. But what about when you eat it? Many trainers and fitness pros will refer to the post-workout “anabolic window” and tell you (between sips of a recovery shake) that nutrient timing is […] The post Does It Matter When You Consume Protein? The Anabolic Window Theory Says Yes appeared first on BODi. Jenessa Connor, CPT{authorlink}https://www.beachbodyondemand.com/blog/anabolic-windowBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all

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9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 2)

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9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 2) Neurotransmitter imbalances can manifest as chronic anxiety, deep-seated depression, persistent sleep disruptions, and cognitive struggles that hinder your focus and The post 9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 2) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Neurotransmitter imbalances can manifest as chronic anxiety, deep-seated depression, persistent sleep disruptions, and cognitive struggles that hinder your focus and The post 9 Ways to *Fix* Your Neurotransmitters for a Better Brain (Part 2) appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith. Hannah Miller{authorlink}https://bengreenfieldlife.com/article/neurotransmitters-2/Articles by Ben Greenfield – Ben Greenfield Fitness Discover the best life-hacking secrets for body, mind and spirit optimization, personal productivity, work-life balance, family, relationships, survival, spirituality & more! https://bengreenfieldlife.com/wp-content/uploads/2022/02/cropped-BGL-Favicon-negative-5@512-32×32.png

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BCAAs vs Protein: What’s the Difference?

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BCAAs vs Protein: What’s the Difference? You know how important protein is for staying fit and muscular. But you might not know that much of its strength-building power comes from branched-chain amino acids (BCAAs). It’s one acronym you want to keep in mind when putting together an eating plan or supplement regimen that’ll help make your fitness goals a reality. BCAAs have several benefits that can help you get there. What Are BCAAs? Branched-chain amino acids are three of the nine essential amino acids that the body can’t produce on its own: Isoleucine Leucine Valine Amino acids are the building blocks of protein, and protein is a building block of muscle. BCAAs are three of the most important amino acids for muscle growth and repair. “In fitness training, BCAAs can serve a unique role in enhancing muscle recovery after physical activity,” says Bansari Acharya, RDN, a registered dietitian nutritionist in Detroit. In particular, BCAAs can help optimize muscle repair and growth.* Are BCAAs the Same as Protein? BCAAs are not protein. They’re some of the components of protein. Protein is a macronutrient with numerous benefits for the body, particularly when it comes to fitness and exercise. “For weight management or athletic performance, protein helps build and repair muscle tissue,” says Keith Hodges, a NASM-certified personal trainer in Los Angeles. Protein also provides a slight temporary boost in metabolism (because of the energy required to digest it) and may help promote satiety. Satiety is key because it has the ability to help you feel fuller for longer, which can lead to a reduction in daily caloric intake. Should I Take BCAAs and Protein? BCAAs can’t help your body synthesize protein on their own. They need to be consumed with the other essential amino acids to make a complete protein. “In my opinion, BCAAs and protein are equally important,” says Hodges. If you’re interested in taking BCAAs and protein, chances are you won’t have to buy two products. You’ll just need a good-quality protein powder, such as Beachbody Performance Recover, which is also fortified with BCAAs. “The key is to get high-quality protein into your body soon after you finish exercising,” says Trevor Thieme, CSCS. “Your body can break that protein down into amino acids and use them to help optimize muscle recovery and growth.” Are Amino Acids Better Than Protein? BCAAs and protein supplements work better together. While BCAAs are considered some of the most important amino acids for muscle growth, a major factor in muscle protein synthesis is played by the total amount of protein consumed, says Dimitar Marinov, MD, Ph.D., a physician who specializes in preventative medicine and nutrition. “It is much better for muscle protein synthesis and hypertrophy to consume more protein with high BCAA content rather than consuming BCAAs alone.” So be sure to consume plenty of protein from whole foods in addition to any supplements you take — you can get both protein and BCAAs from meat, fish, beans, eggs, and tofu, among other foods. “Remember that supplements aren’t a substitute for food,” says Hodges. “[You need to be] eating, hydrating, and sleeping according to the fitness goal you want to achieve.”   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post BCAAs vs Protein: What’s the Difference? appeared first on BODi. You know how important protein is for staying fit and muscular. But you might not know that much of its strength-building power comes from branched-chain amino acids (BCAAs). It’s one acronym you want to keep in mind when putting together an eating plan or supplement regimen that’ll help make your fitness goals a reality. BCAAs […] The post BCAAs vs Protein: What’s the Difference? appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/bcaa-vs-proteinBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Whey Protein Isolate vs Concentrate: Which Is Better?

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Whey Protein Isolate vs Concentrate: Which Is Better? You probably know protein is an important part of the muscle-building process. But this macronutrient matters more than you may think. It also plays an essential role in recovery and even bone health. While the majority of protein should come from whole food sources like beef, chicken, fish, eggs, dairy, and beans, a good protein powder can deliver high-quality protein in a concentrated, more convenient form. And whey protein is considered the gold standard because it has all of the amino acids your body needs to fuel muscle gain and recovery, making it a “complete” protein. Understanding that whey is a great option is pretty simple. But before you grab any old whey powder, the details make all the difference in ensuring you’re giving your body what it needs — and not getting ripped off. Here’s what you need to know about whey protein isolate vs. concentrate — and how each type of whey protein can play a role in an athlete’s diet. What Is Whey Protein? Whey is derived from milk and is a byproduct of the cheese-making process: Enzymes are added to milk to separate the liquid from curds. After the curds are drained, the leftover liquid is whey. This liquid was originally considered a “waste” product. Then supplement makers realized whey could be used as a high-quality, valuable protein. Because whey production is a multi-step process, there are different variations. Whey protein is primarily offered as two different variations: whey protein concentrate and whey protein isolate. Knowing the difference (and what to look for on a label) will go a long way to ensuring you get the most out of your protein supplements. Whey Protein Isolate vs Concentrate: What Are the Differences? The main difference between whey protein isolate and whey protein concentrate is protein content. Whey protein concentrate is the most common form of whey protein. To understand how whey protein concentrate is processed, imagine whey falling off a conveyor belt into buckets. All you need to do is filter out impurities, dehydrate it, flavor it, and call it “Delicious Chocolate Whey Concentrate.” (Coming soon to a supplement store near you!) Some supplement companies may do more than that to their concentrate products, but it’s not required. That means whey protein concentrate can vary widely in terms of protein content. Whey protein may be labeled as “concentrate” if 25 to 89 percent of its content by weight is protein. So if you scoop out 100 grams of protein powder, it can be called whey protein concentrate if anywhere between 25 and 89 grams of that is protein. Whey protein isolate — found in Beachbody Performance Recover — must be at least 90 percent protein by weight. If you scoop out 100 grams of whey isolate, you will get 90 grams or more of protein — a significant difference compared to concentrate. Are there any other types of whey protein? One more type of whey protein you might hear about is whey protein hydrolysate. This type of whey protein has been partially broken down with acid and high heat, making it easier to digest. (For this reason, it’s commonly used in baby formula.) Hydrolysates are absorbed more quickly than isolates, but there’s no strong evidence to suggest that the faster speed has any added benefit for muscle gain or recovery. What Are the Benefits of Each Type of Whey Protein? Most research on protein powders has found that whey protein is the best way to go for muscle growth. Whey protein contains an ideal mix of essential amino acids, and when taken regularly, whey protein can deliver results. But there are a few unique benefits of each type of whey protein. Concentrates tend to be the cheapest sources of protein supplementation. This doesn’t mean the product is low-quality, but it does mean it’s not the highest purity for a protein powder. Whey isolates tend to have a higher price relative to concentrates for four reasons: Protein quality. Because it’s a purer form of protein, you get a higher protein-to-calorie ratio. Protein purity. Whey protein isolate filters out the rest of the macronutrients, meaning you have less carbohydrates, sugar, and fat. Digestion. Whey protein isolate usually has less than one percent lactose, meaning it’s easier on your stomach if you experience lactose intolerance. Improved mixability. Whey protein isolate has better solubility, which tends to make it a smoother, better-tasting protein smoothie. What’s the Best Whey Protein for You? Both whey protein concentrate and whey protein isolate have important benefits, but whey protein isolate is a purer form of whey protein and has a higher percentage of protein — sometimes much higher — than whey concentrate. If you buy a concentrate, it’s possible that you’re getting a protein that’s only 25 percent protein by weight. Whereas if you use whey protein isolate, you’re getting 90 percent protein by weight — so you’ll know you’re getting all the protein and amino acids you need to increase your protein intake and help support your fitness goals. The post Whey Protein Isolate vs Concentrate: Which Is Better? appeared first on BODi. You probably know protein is an important part of the muscle-building process. But this macronutrient matters more than you may think. It also plays an essential role in recovery and even bone health. While the majority of protein should come from whole food sources like beef, chicken, fish, eggs, dairy, and beans, a good protein powder can deliver high-quality protein in […] The post Whey Protein Isolate vs Concentrate: Which Is Better? appeared first on BODi. BODi{authorlink}https://www.beachbodyondemand.com/blog/whey-protein-isolate-vs-concentrateBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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EAAs vs BCAAs: What’s the Difference?

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EAAs vs BCAAs: What’s the Difference? For years, athletes have supplemented their diets with branched-chain amino acids (BCAAs) because they believed BCAAs gave them a leg up on muscle recovery and muscle growth. But recent findings have shifted the scientific community’s understanding of how amino acids work together, suggesting that essential amino acids (EAAs) may be a more effective option. The conflicting information has led to more questions than answers. For example, what’s the difference between EAAs vs BCAAs? Are EAAs better than BCAAs? Do EAAs build muscle? To get to the bottom of the quandary between EAAs and BCAAs, we spoke with Paul Falcone, principal scientist at BODi. Here’s what he (and the research) had to say. What Is the Difference Between BCAAs and EAAs? EAAs and BCAAs are shorthand for types of amino acids, which are the molecules from which protein is made. Protein is the macronutrient that’s largely responsible for building and repairing the body’s tissues, a process also known as protein synthesis. When we consume protein, the digestive system breaks it down into amino acids, which are released into the bloodstream and processed by the liver before being used by the body. Of the 20 amino acids utilized by the body, nine are considered “essential,” which means they must be consumed in food. (The body can manufacture the other 11 non-essential amino acids on its own.) And of these nine essential amino acids, three are known as branched-chain amino acids, or BCAAs: leucine, isoleucine, and valine. Falcone explains that BCAAs share a similar, unique chemical structure, which is why they’re grouped together. It’s also why they were once believed to play similar roles in protein synthesis — an assumption that’s now in question. “It became evident in the scientific literature that certain amino acids were driving the signaling of muscle protein synthesis,” Falcone explains. In other words, all the amino acids play a role in building and repairing muscle tissue, but certain ones appear to initiate and direct the process. “At first, it seemed that those (signaling amino acids) were branched-chain amino acids,” says Falcone. “But then it became clear that it was really leucine that was driving muscle protein synthesis, and that valine and isoleucine were not having as much of an effect.” While valine and isoleucine are critical to muscle building, they don’t play the same signaling role as leucine. Are EAAs Better Than BCAAs? While structured a little differently from other essential amino acids, BCAAs are EAAs, so comparing the two can be problematic. Furthermore, all EAAs, including BCAAs, are essential to protein synthesis, as well as other biological functions related to normal growth and development. EAAs are only “better” than BCAAs in that they represent a more complete grouping of necessary amino acids. Should You Take BCAAs or EAAs? When choosing between BCAA or EAA supplements, Falcone’s recommendation is to opt for a well-balanced EAA supplement that meets the daily requirements for adults and contains between 700 and 3,000 milligrams of leucine. This formula will provide your body with the complete profile of EAAs that it needs to build and repair tissues. A protein supplement like Beachbody Performance Recover is also a great option, as it contains EAAs.* However, protein supplements are typically higher in calories than BCAA supplements, and many of them contain fiber, making them a bit heavier than EAA supplements. So, you (and your digestive system) may prefer to save your protein shakes for the post-workout recovery window. Why Take BCAAs Separately? According to Falcone, as well as some studies on the efficacy of supplementing with BCAAs, there’s no reason to take them separately. Yes, leucine signals protein synthesis, but without the other EAAs, there’s nothing to trigger. “Essentially, it’s like having the contractor, but not all the bricks,” Falcone says. “You need all the bricks there for the contractor to be able to do their job.” *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post EAAs vs BCAAs: What’s the Difference? appeared first on BODi. For years, athletes have supplemented their diets with branched-chain amino acids (BCAAs) because they believed BCAAs gave them a leg up on muscle recovery and muscle growth. But recent findings have shifted the scientific community’s understanding of how amino acids work together, suggesting that essential amino acids (EAAs) may be a more effective option. The conflicting information […] The post EAAs vs BCAAs: What’s the Difference? appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/eaa-vs-bcaaBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Get Ripped Without Ripping One — How to Prevent Protein Farts

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Get Ripped Without Ripping One — How to Prevent Protein Farts There’s an uncomfortable truth about supplementing with protein: It can leave you feeling bloated and gassy — and conspicuous. Protein farts can happen to anyone. Even actor James McAvoy battled the phenomenon while filming scenes with Angelina Jolie on the set of Wanted. It may be as embarrassing to say or Google “protein farts” as it is to experience them. But we’ll face this menace together. Here’s what the experts say about why protein causes gas and flatulence in some people and what can be done to prevent it. What Causes Protein Farts? Protein farts can usually be traced back to these two ingredients commonly found in protein powder supplements. 1. Sweeteners “Certain protein supplements are definitely known to result in gas and bloating,” says Allison Sizemore, a certified sports nutritionist in Kansas City, Missouri. “The issues are not usually with the protein itself, but other items protein supplements may contain.” She explains that many protein powders and bars can contain sugar substitutes and/or sugar alcohols (xylitol, mannitol, and sorbitol) that commonly cause gas. 2. Lactose “Popular protein supplements like whey protein (concentrate) powder can cause bloating because of the lactose content,” says Steve Theunissen, RDN, a registered dietitian nutritionist and ISSA/IFPA certified personal trainer. “Whey protein is essentially powdered milk with most of the fat and carbohydrates taken away. So if you’re intolerant to dairy products and suffer from bloating or gas after drinking milk, chances are that you’ll have the same reaction to some protein supplements,” he explains. How Do You Stop Protein Farts? Here are some reliable ways to prevent unwanted flatulence from a protein. 1. Try an unsweetened protein powder Because sweeteners like xylitol or mannitol can cause digestive upset, you could start your pursuit of being fart-free by trying a protein powder that lacks those specific types of sweeteners. If you’re looking for a high-quality protein powder that contains no artificial sweeteners or synthetic colors or flavors, try Beachbody Performance Recover. It contains 20 grams of protein per scoop, along with pomegranate extract to help reduce post-workout muscle soreness. 2. Try whey isolate Whey protein isolate contains more protein — and fewer other potentially troublesome components — than whey protein concentrate, so you may want to give it a try. “Whey isolate may be a much better option given that it is far lower in lactose,” says certified personal trainer Joe Johnson. “Even for people without lactose intolerance, this type of protein is generally much easier to digest.” 3. Try a plant-based protein powder If you know that lactose or whey bothers you, going plant-based could be the solution. “Pea protein powder is a great alternative to whey protein powder,” says Reda Elmardi, RD, CSCS, a registered dietitian and certified strength and conditioning specialist. It’s made from yellow peas that contain all nine essential amino acids. Since most protein powders are pure protein, they contain very few carbs. Unfortunately, plant-based powders aren’t the answer for everyone. “Many plant-based (whole-food) protein sources, such as legumes and beans, are known to cause gas and bloating as well,” says Sizemore. “This can happen with anyone, not just those with food sensitivities.” 4. Stick with whole-food sources of protein If you’ve tried a few different protein supplements and are still experiencing discomfort, you can still boost your protein intake and realize muscle-building benefits. “If you are experiencing effects from consuming protein supplements, stick with whole food sources, such as animal proteins, to avoid the gas and bloating that may come along with things like protein bars and powders,” says Sizemore. Are There Health Risks From Eating Too Much Protein? As with everything, there are potential health risks from consuming too much protein. But it’s pretty difficult to eat so much protein that it negatively impacts your health. You’re more likely to have a side effect caused by one of the reasons above, which you can remedy by trying a different protein source. A more common scenario: Protein contains calories, and if you’re consuming much more than your body can process, those excess calories might be converted to fat. Here are some protein guidelines to consider: Whether you want to lose weight, gain muscle, or maintain, a good macronutrient ratio to aim for is around 40% carbs, 30% protein, and 30% fat. The minimum recommended daily protein intake for the average person is 0.8 grams per kilogram of body weight. For those who are exercising and are more active or are of advanced age, the protein recommendation is upwards of 1.2 to 1.6 g/kg body weight per day (refer to the next bullet point). That’s about 46 grams of protein a day for women age 19 and older and 56 grams for men age 19 and older. If you’re an athlete or exercise regularly, the Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on your training regimen. The post Get Ripped Without Ripping One — How to Prevent Protein Farts appeared first on BODi. There’s an uncomfortable truth about supplementing with protein: It can leave you feeling bloated and gassy — and conspicuous. Protein farts can happen to anyone. Even actor James McAvoy battled the phenomenon while filming scenes with Angelina Jolie on the set of Wanted. It may be as embarrassing to say or Google “protein farts” as it is to […] The post Get Ripped Without Ripping One — How to Prevent Protein Farts appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/protein-fartsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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8 Easy Ways to Eat More Protein Every Day

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8 Easy Ways to Eat More Protein Every Day Getting enough protein in your diet isn’t always easy. The average person needs about 0.8 grams of protein per kilogram of body weight per day, which amounts to around 58 grams per day for a 160-pound person. And if you’re working out regularly and looking to put on muscle mass, you’ll need even more than that — about 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your training. Luckily, there are a few simple swaps and tricks you can apply to increase your protein intake without overhauling your entire diet. Here’s how to eat more protein every day — no complicated macro tracking necessary. 1. Include Protein in Your Snacks Think of snacks as an opportunity to fit in more protein. This can actually be quite simple — it just takes a little planning to make sure you have some healthy snacks on hand when you get hungry. Here are a few easy ideas to bump up the protein content of your snacks: Hard-boiled eggs Cottage cheese or Greek yogurt with fruit Hummus and veggies An apple and nut butter Roasted chickpeas 2. Swap Legume-Based Pasta for Regular Pasta “Pasta” is practically synonymous with “carbs,” but legume-based pastas can offer more protein than you’ll find in regular wheat pasta. Banza Chickpea Pasta, for example, provides 14 grams of protein per serving (2 ounces of dry pasta), compared to around 9 grams of protein in the same amount of regular pasta. “Chickpea pasta is also rich in fiber,” says Cynthia Sass, MPH, RD, virtual plant-based performance nutritionist. 3. Drink Your Protein It’s always ideal to get your protein from lean, whole food sources, as they provide other important micronutrients. However, if you consistently struggle to hit your protein goals, protein powder is an easy and efficient way to put a ~20-gram dent into your daily protein requirements. Plus, you can add in other protein-rich ingredients, like peanut butter or cottage cheese. There are tons of options available, from whey protein to plant-based protein sources like pea, soy, pumpkin, chia and flax. Beachbody Performance Recover comes in both whey and plant formulations and delivers more than 20 grams of high-quality protein per scoop while helping to reduce post-workout muscle soreness.* If you’re looking for a nutrition shake that’s high in protein but also provides key nutrients, Shakeology packs up to 17 grams of protein, as well as fiber, probiotics, and vitamins and minerals in each scoop — also available in an added-sugar-free formulation.* 4. Use Higher-Protein Whole Grains Whole grains provide carbohydrates and fiber, of course, but certain grains can also help you reach your protein goals for the day. Here are a few to try: Teff (10 grams per cup, cooked) Spelt (11 grams per cup, cooked) Amaranth (9 grams per cup, cooked) Kamut (10 grams per cup, cooked) Quinoa (8 grams per cup, cooked) By comparison, brown rice and oatmeal have 5 grams of protein per cup. (Both are still healthy options — they just provide less protein per serving.) These whole grain sources of protein can be added to salads, buddha bowls, soups, stews, and chili or used in place of rice in any recipe that calls for it, Sass says. 5. Opt for Soy-Based or Pea-Based Milk Alternatives Dairy-free milk alternatives are a great option if you’re following a plant-based diet, or if you have a lactose allergy or intolerance. But not all milk alternatives provide as much protein as dairy does. A cup of skim milk has 8 grams of protein, but oat milk has 3 grams and almond milk has just one gram. Soy milk, on the other hand, has about 7 grams of protein per cup, and pea milk provides about 8 grams of protein per cup. 6. Think Beyond a Smoothie Adding protein powder to your smoothie is an obvious play, but there are so many other ways to sneak it in. “At breakfast, you can add it to oatmeal, overnight oats, or acai bowls, blend into pancake batter, breakfast cookies and other baked goods, or incorporate into energy balls,” suggests Sass. Unflavored protein powder can also be used in savory dishes like soups, salad dressings, or bread recipes. 7. Eat the Entire Egg Did you know that almost half of the protein found in a whole egg comes from the egg yolk? Yolks sometimes get a bad rap, but in moderation, they can definitely be part of a balanced diet. Bonus: Many of the nutrients in eggs are in the yolk, including choline, lutein, and zeaxanthin. 8. Make Friends With Beans and Pulses “Beans and their pulse counterparts — lentils, peas, and chickpeas — may be the most underrated superfoods on the planet,” Sass says. They’re one of the best lean protein sources out there — lentils, black beans, and chickpeas all provide 16 grams of protein per cup. Pulses are also an excellent source of fiber per cup and provide nutrients like folate, potassium, and iron. The post 8 Easy Ways to Eat More Protein Every Day appeared first on BODi. Getting enough protein in your diet isn’t always easy. The average person needs about 0.8 grams of protein per kilogram of body weight per day, which amounts to around 58 grams per day for a 160-pound person. And if you’re working out regularly and looking to put on muscle mass, you’ll need even more than that — about […] The post 8 Easy Ways to Eat More Protein Every Day appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/how-to-eat-more-proteinBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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6 Nutrition Tips for Your Slow Girl Era

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6 Nutrition Tips for Your Slow Girl Era Remember when we used to hit the ground running into the new year, obsessing over every morsel we put into our bodies and pushing ourselves in the gym daily? A successful “New Year, new me” was usually measured by how ready our bikini bodies were by Spring Break. Now, we’re in our slow girl era. We replaced “no pain, no gain” with a “do what feels good” attitude to embark on a journey to long-term, sustainable wellness. There’s a place for pushing ourselves, but we’re paying closer attention to our bodies to give them the balance they need. We can adopt the same attitude for nutrition. It all comes down to nourishment over restriction, and joy over guilt. After years of constantly being told we need to micromanage what we eat, pivoting into a lifestyle with more food freedom feels…wrong. But freedom is the key to sustainable change, and small changes can have a big impact. 6 nutrition moves for your slow girl era These changes are low effort, but highly rewarding. 1. Get more fiber ICYMI, fiber is the star of 2024. Why? Because only 5 percent of Americans eat the recommended amount. FIVE PERCENT. As major health issues like colon cancer rise among young adults, there’s a good chance that our lack of fiber plays a role. First, take a hard look at how much fiber you’re actually getting in a day. The USDA recommends getting 14 grams per 1000 calories, or around 25 grams per day for the average healthy female and 38 grams for males. Most of us are only getting 10-15 grams per day, thanks to processed foods that often strip fiber and the lack of fruits or veggies in our diet. But it’s okay. We can fix it! Here are some of my favorite high-fiber foods that are easy to mindlessly add to meals and snacks: Berries – A cup of raspberries packs around 8 grams Avocado – Around 5 grams per 1/2 cup Beans – 5 grams per serving Nuts – Around 3 grams per ounce Oats – A 1/2-cup serving of dry, quick-cook oats gives you 4 grams of fiber. Add some berries, nuts, and seeds to that and you’re starting your day strong on the fiber front   Oh, and definitely try this PB&J Smoothie, with 9 grams of fiber! 2. Add some color A little color might be the simplest way to boost nutrition on your plate. And I have some low-effort additions to keep on hand because we’re not trying to add more stress (or mess). Frozen veggies – The easiest route here is to buy the ones in a steamable bag, like green beans or carrots. These heat up in minutes, require little to no prep but also leave plenty of room for creativity. Fresh herbs or microgreens – You can elevate almost any food with fresh herbs. Microgreens easily add vitamins, minerals, and antioxidants. Citrus – Use lemon, lime, and orange juice for flavor. This might not physically add color to your meal, but it will certainly brighten up the taste and add a little vitamin C. Avocado – We love it for its fiber, healthy fats, and flavor. Edamame – Easy to steam from frozen and packed with protein, fiber, and color. Butternut squash puree – Cook and puree, then freeze in ice cube trays. Later, you can add these little nutrition-packed cubes to soups or sauces. 3. Try something new With Google, Pinterest, IG, and TikTok at our fingertips, we have an endless source of new recipes and cooking tips. It’s time to actually try one of the recipes you have saved or screenshotted! Or, just buy that new high-protein snack from Trader Joe’s you saw. Maybe you’ll try a new restaurant or two in your area. Just try something new. Keep it light and fun. 4. Up your snack game Snack time is the best time, and also an important time to add value to what you’re eating. Pay attention to your midmorning or 2pm snack – How you feel before, during, and after. You should feel satisfied and have a slight boost of energy after! If not, it’s time to up your snack game. First, let go of the idea that snacks must be less than X amount of calories to count as a snack. Your overall daily intake is what counts in the long run (if calorie balance is even a concern for you right now), and we all know what happens when you choose a snack based on the lowest amount of calories… You end up going back for another snack later. So make it count! Protein and fat are key to a snack that does what snacks are supposed to do! Bonus points if they have fiber. Some of my favs include: Toast with banana and peanut butter Apple with cheese Veggies and crackers with hummus Protein popcorn Greek yogurt parfait DIY trail mix with nuts, dried fruit, and chocolate     5. Try (gentle) meal prep Meal prep feels hardcore, but even the smallest steps make a difference. It doesn’t have to be about preparing food so you’ll stick to a meal plan. For me, meal prep has turned into a time-saving hack and a way to avoid skipping meals or resorting to foods that don’t even satisfy me amid my chaotic day. Wash and prep veggies, cook and shred chicken (or whatever protein source you love), portion out yogurt for breakfast parfaits or oatmeal to speed up your morning routine, experiment with chia pudding and overnight oats, or try hardboiled eggs in the air fryer. Even simpler – Stock your freezer with frozen veggies, keep canned beans in your pantry, and lean on “convenient” foods like bagged salad mixes, chicken nuggets, lentil pasta, and fortified sides like Goodles mac n’ cheese. Make meal prep less about creating more work for yourself, and more about cutting corners! Future you will thank

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