Incorporating the right protein into your diet could augment the efficacy of a GLP-1 medication.
Protein is as macronutrient and is important for weight loss because it stabilizes blood sugar, promotes satiety, and supports the development and maintenance of lean mass (i.e. muscle mass). The development and preservation of lean mass is important because lean mass is metabolically active; muscle burns calories even while you’re at rest. Another benefit of protein is that helps mitigate nausea, a gastrointestinal side effect of GLP-1 medications.
During active weight loss, it’s important to mitigate the loss of lean mass. Sustained weight loss is facilitated by the preservation of lean muscle mass when caloric intake (i.e. energy consumption) is restricted. The quantity and quality of protein are important because of how protein is implicated in the preservation of lean muscle mass. Better quality protein — and the appropriate amount of protein — facilitate the preservation of lean mass more effectively. Not all proteins are created equal, so understanding the benefits of the various proteins could help you make an informed decision.
Recommended Daily Allowance for Protein
The Recommended Dietary Allowance (RDA) for protein has been established as 0.8 grams of protein for each kilogram of body weight. This translates to 0.36 grams of protein per pound of body weight. It is recommended that 10 to 35 percent of your daily caloric intake should come from protein. However, to help preserve lean mass throughout weight loss, a high protein diet of at least 1.2 – 1.6g/kg of weight is advised. Be sure to consult with your healthcare provider to confirm how many daily grams of protein are best for you.
Protein Derived from Food
Diets that include higher amounts of protein relative to carbohydrates offer more benefits for weight loss because they preserve lean mass. Amino acids are the building blocks of protein. Leucine is an essential amino acid; our bodies cannot produce it. Leucine is important because it helps build and repair muscles, it helps your body burn energy after eating (e.g. dietary thermogenesis), it enhances satiety, and it stabilizes blood glucose (blood sugar). There are several options for foods that contain leucine and that are high in protein:
· Lean meat such as beef, chicken and pork
· Eggs
· Dairy products such as milk, cheese and yogurt
· Seafood such as salmon, tuna and cod
· Plant-based sources such as soybeans, lentils and chickpeas
Types of Protein: Whey, Collagen, Soy and Casein
· Whey protein. Whey protein is a dairy-based protein that is a byproduct of cheese production. Whey protein comes in three forms: whey protein isolate; whey protein concentrate, and whey protein hydrolysate (a predigested form of whey protein that is used by athletes or in medical-grade supplements). Whey is implicated in muscle development, and it is also used in meal replacements.
· What’s the difference between whey isolate and whey concentrate?
o Whey isolate is processed so that the amount of fat and lactose are reduced. Whey isolate is primarily protein, and it is quickly absorbed by the body.
o Whey concentrate contains a more balanced composition of protein, fat and carbohydrates. Whey concentrate is typically consumed by individuals who do not need to restrict macronutrient intake.
· Collagen protein. Collagen protein is an animal-based protein, derived from skin, muscle, bones, and connective tissues like muscles and ligaments. Collagen protein promotes skin, joint and gut health.
· Soy protein. Soy protein is a plant-based protein derived from soybeans.
· Casein protein. Casein protein is a dairy-based protein.
Collagen Protein vs Whey
Collagen protein is derived from animals and whey protein is derived from dairy. As proteins, each promotes satiety, and each contributes to muscle growth and maintenance, though collagen protein does not have the required amino acids for muscle protein synthesis. Because whey protein has leucine, it does perform better than collagen protein in the context of supporting muscles.
Soy vs Whey Protein
Soy and whey protein are each a non-animal-based source of protein. Soy protein is a good option for vegetarians and vegans, offering each of the nine essential amino acids. Soy protein also contributes to cardiovascular health by lowering LDL cholesterol, though it does not confer the same benefits as whey protein in the context of muscle support. There is also a potential risk for those with an allergy to soy and soy-based products. As noted above, whey protein is a dairy-based protein that supports muscle growth and maintenance because of its leucine content. Whey protein is a good option following exercise because of its ability to repair muscle. In the debate of whey protein vs soy protein, it comes down to what your individual goals are.
Casein Protein vs Whey
When evaluating casein vs whey protein for weight loss, it is important to keep in mind what has been said about whey protein’s benefits for muscle growth, maintenance and repair. Casein is a dairy-based protein that offers slower digestion and therefore greater satiety. Casein is a good option for meal replacements, and it does offer some help with muscle repair, but it may not be a good option as part of a post-workout recovery regimen. For individuals who are sensitive to dairy products, casein might not be a good match.
Why Whey Protein Outpaces Other Proteins
While all proteins have benefits, whey protein is the preferred option for active weight loss and weight maintenance. Whey protein is a high-quality protein source that delivers essential amino acids, most notably leucine. Whey protein also delivers vitamin D, which is implicated in immune health, muscle functioning and cognitive health. Vitamin D also helps your body absorb calcium, which is important for bone health. Together, whey protein, vitamin D and leucine promote muscle growth and repair, which is not only important for weight loss and weight maintenance but also important as we age and lose muscle mass as part of the aging process.
Muscle loss associated with aging is called sarcopenia. Sarcopenia can lead to falls and fractures because skeletal muscle is decreasing, which lead to balance issues and difficulty with walking and standing. When mobility is affected, it makes it more difficult to perform day-to-day activities — and active and sustained weight loss is not as easily supported with exercise. By opting for whey protein to support dietary intake, the risks of sarcopenia and age-related muscle loss are mitigated. Whey proteins confer more advantages than other supplemental sources of proteins because they are implicated in the preservation and development of lean mass.
The Importance of Protein for Women
Women generally have less muscle mass than men, so while it’s important for adults to consume quality protein, it is perhaps more important for women. If you are a woman who is trying to lose weight, using a whey protein in conjunction with your GLP-1 medication is a good option. Whey protein performs well in the context of muscle support. Lean mass is metabolically active; so, as you develop lean mass, you’ll burn more calories — even while at rest. As noted above, whey protein delivers leucine and vitamin D for muscle growth and maintenance.
Meeting your Protein & Nutrition Goals on a GLP-1
One way to ensure that your protein and nutrition needs are met is to supplement your GLP-1 meal plan with Biocare. Biocare is a nutrient-dense dietary beverage that is designed to counteract nutritional deficiencies associated with weight loss medications. It contains probiotics and prebiotic fiber to promote gut health and contains specialized ingredients to help manage GLP-1 side effects. Biocare also contains high-quality whey protein to help maintain lean muscle mass, and two servings provide 100 percent of the recommended daily intake of 26 vitamins and minerals.
Biocare dietary beverages offer a convenient and effective way to help you reach your daily protein intake goals. The Biocare Protein Meal Plan will show you how to incorporate the beverages into your meal planning, using example targets of 60, 90 and 120 grams of protein per day. Additional resources include Biocare’s GLP-1 grocery list and Protein Calculator.
Prior to starting any weight loss program, whether it includes anti-obesity medication or not, be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.
About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.
