How to Take Protein Supplements to Lose Weight

When middle-aged guys start going to the gym to lose weight, many are reluctant to start taking protein shakes. They might see the bodybuilders that endorse the products and associated protein supplementation with putting on significant muscle and weight. For many who don’t want to look like Arnold Schwarzenegger, this can be off-putting.

But protein supplementation does not necessarily lead to weight gain. Actually, utilising protein shakes is a useful way to lose weight. It is true, that protein is the building blocks for muscle, it helps drive muscle anabolism and promotes growth. But when it comes to losing weight, protein powders and supplementation will help you preserve your muscle and ensure you are the weight you want to lose: the fat.



When you have a strenuous, fat-burning exercise regime and a calorie-restricting diet, your body will burn fat for energy, but it will also burn lean muscle. This leads to fat loss as well as muscle loss. By supplementing your diet with protein shakes three times a day, your body will be able to spare some of the muscle loss and help you keep your lean muscle while blasting the fat.


Drinking a protein shake prompts your body to lower ghrelin production. Ghrelin is the hormone that dictates your hunger levels, a decrease in ghrelin levels will mean fewer cravings, less hunger, and make you less likely to break your diet.


Research has indicated that increased protein consumption causes a spike in thermic activity. In layman’s terms, this means that you burn more calories digesting your food after consuming protein. With more calories burnt, there are fewer calories to be stored as fat, leading to further weight loss through natural calorie burning.


It is possible to time your protein shakes to maximise your fat burning and weight loss performance. Take one before you work out to spike thermic activity and get the most out of your workout. A shake within 30 minutes of starting your workout should give you the energy you need and boost your fat-burning capacity for the duration of the workout.

Two scoops of protein after a workout will kickstart your recovery and replace depleted energy levels. The carbohydrates and protein will fuel your muscles and provide your body with the tools it needs to repair its damaged muscle tissue.

Taking the third shake before bed will help with muscle recovery, so you will be ready to get in the gym the following day to do it all again. Around 30 grams of whey casein before bed should take some time to digest, giving you a slower release protein to keep the casein in your bloodstream all night, giving you the maximum benefits from your shake.  

Protein shakes aren’t just for muscle-bound behemoths. They are an excellent way to cut down on snacking, control hunger, preserve lean muscle mass and promote fat burning. As part of a healthy, balanced diet, protein shakes will deliver results. It is important to remember that they are not a magic wand that will leave you lean in a matter of weeks, but a supplement that should complement an active lifestyle and balanced diet.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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