Protein is rightly regarded as one of the most important nutrients in our diet. However, protein supplements are often surrounded by myths. Do they really build muscles like magic or burn all the body fat? What can we realistically expect from protein supplements in our diet, and which ones should we choose?
Protein is not a miracle fat burner or muscle builder
Don't expect miracles from protein supplements. A comprehensive diet with a reasonable calorie deficit (about 15‑20%) and sufficient protein intake — which we will revisit at the end of this article — is crucial in our weight loss efforts.
It’s true, though, that most studies comparing different groups of athletes and regular people with varying levels of protein intake come to fairly consistent conclusions.
Higher protein intake (roughly above 1.6g/kg of total body weight) results in significantly more fat loss and greater muscle mass retention (or gain).
This is an important finding, especially for those of us who don’t focus much on our diet and typically have low protein intake. Often, our daily intake doesn’t even exceed 1g/kg of body weight.
How can a higher protein intake help us lose weight?
- Higher protein intake in the diet protects our muscles from catabolism. Muscle makes up a significant component of basal energy expenditure. The more of them we have, the more energy we burn, making weight loss easier.
- Protein is the most satiating of the three essential nutrients. Therefore, a high protein intake can naturally lead to a lower overall energy intake, as well as a reduced consumption of energy‑dense foods that are easy to overeat.
- Our body uses up to 30% of its energy content to metabolise protein. This means that protein provides us with only 11.9 kJ (2.8 kcal) of usable energy per gram. This is another factor that can work in our favour when dieting.
We need more protein in the diet: both quality and timing are crucial
For most of us, our ideal protein intake will be in the range of 1.4‑2.0g/kg body weight (BW). For hard‑training athletes, the recommendation can go up to 2.3‑3.1g/kg fat‑free BW, which may be difficult to achieve through a regular diet alone. These recommendations differ significantly from the baseline intake for the general population, which is 0.8‑1.0 g/kg BW for those who do not engage in sports or seek weight loss.
Ideally, we should choose protein sources with high bioavailability (biological value) for our bodies, which includes animal‑based proteins. Whey protein is considered one of the highest‑quality proteins and is also rapidly absorbed. Why not use whey protein to increase your dietary protein intake?
The key is to consume protein evenly throughout the day. Special emphasis should also be placed on the intake of easily digestible protein around the time of training (before and after) in amounts of 20‑40g, roughly one scoop.
The isolate contains the purest protein, while the concentrate impresses with its versatility and price/quality ratio!
The ideal protein supplement for your diet should meet one basic criterion: maximum protein content with minimal carbohydrate and fat content.
In this case, the clear winner is whey isolate, which usually contains more than 90% protein and minimal residual lactose and milk fat. This makes it the ideal choice for the most demanding users who are concerned about every extra gram of sugar and fat in their diet. Thanks to the minimal amount of lactose, the isolate is also suitable for people suffering from lactose intolerance.
Grass Fed Whey Protein Isolate
Close behind, we have whey concentrate, which commonly has a protein content of 75‑80%. One scoop contains only a few grams less protein (about 3‑4 grams) than the isolate. The difference in carbohydrate and fat content is also minimal. Like the isolate, it is quickly digestible (about 10 grams of pure protein per hour) and stands out for its versatility—it can be mixed into almost anything and can be an excellent helper in baking. The concentrate offers a very favourable price/quality ratio. Unless you’re an athlete preparing for a competition or need to adhere to strict macros, a quality concentrate can be the number one protein supplement in your diet.
Grass Fed Whey Protein
Special protein for the diet
Another option when choosing your diet protein is Vilgain Diet Whey. This product contains a combination of three high‑quality proteins: whey, milk, and casein. This ensures that you're getting all the amino acids you need for muscle protein synthesis, and Diet Whey will keep you fuller for longer compared to traditional whey protein. Additionally, it contains green tea extract and Garcinia cambogia fruit extract, substances known for promoting fat‑burning and boosting metabolism.
Don't expect a miracle here either, though — these substances are only a small aid to an otherwise fine‑tuned diet and, of course, a suitably set calorie deficit. Also, if you want to replenish protein as quickly as possible after a workout, good old whey protein remains the best choice.
Diet Whey Protein
Bottom line
Whether you choose whey concentrate or isolate, you can be confident that you’re making a good choice.
Whey isolate usually contains more than 90% protein. Thanks to its low lactose content, even those who are lactose intolerant can include it in their diet. Isolate is the best option for athletes who are mindful of every extra gram of fat and sugar in their diet.
Whey concentrate usually contains 75‑80% protein and is digested just as quickly as isolate. Unless you’re in competition training where precision with your macros is essential, whey concentrate will be sufficient for your needs.
Diet Whey offers a combination of three high‑quality protein sources along with ingredients that support fat‑burning and metabolism. However, these substances can only assist with weight loss when they’re part of an otherwise perfectly balanced diet and appropriate overall energy intake.
