The Benefits of Adding Protein Powder to Your Diet

Author: Nicole Adler   Date Posted: 10 November 2016 

Adding some protein powder from our Australian online supplements range can have some major benefits for your diet. If you are not familiar with our Australian online supplements, and protein powder specifically, then the following information will be beneficial to you. The following benefits have been backed up by science, so next time you are browsing through our range of Australian online supplements, one of these benefits may be a deciding factor.

Reduces Appetite and Hunger Feelings

Our diet is controlled by three macronutrients: fats, protein and carbohydrates. Out of all three macronutrients, protein is the macronutrient that will make you feel fuller. Therefore, when you add some protein powder from our Australian online supplements to your diet, you are more likely to supress hunger feelings and successfully reduce your appetite.

The appetite-reducing qualities of the protein powder in our Australian online supplements range can be explained by the hunger hormone ghrelin. Research has shown that protein can reduce the levels of ghrelin in our system, subsequently making you feel less hungry. Protein has also shown to increase a satiety hormone called peptide YY, which is a hormone that makes us feel full after having a meal.

A study examining the effects of protein on female test subjects struggling with overweight indicated that test subjects consumed 441 less calories daily. The protein made up a minimum of 15% to 30% of the total calories consumed and no special restrictions were made during this study. Therefore, protein could be an excellent help for people who have problems with overeating.

To implement this knowledge in your diet, experts recommend replacing some of the carbohydrates and fats in your diet with protein. Doing so can help you lose weight or burn more belly fat. Of course, good nutrition always needs to be combined with exercise to get the best results.

Increases Muscle Mass and Strength

Athletes consuming more protein in their diet may experience an increase in muscle mass and strength; this is no surprise when you consider that protein is a building block for muscle. Numerous studies have been executed regarding protein and its effects on muscle mass and strength. The results from these studies are positive for athletes and trainers across the world.

When you exercise rigorously for a couple of days, your body will need a larger amount of protein to keep up. Especially athletes who do weightlifting, circuit training and resistance training could benefit from the extra protein. Of course, the use of protein is also recommended after your training, since protein can prevent your body going into catabolism and promote muscle repair and maintenance.

Protein Is Not Bad for Your Bones

There is a myth going around in the world of fitness, claiming that protein is bad for the bones. The myth comes from the so-called acid load in the body, a process where calcium is stolen from the bones to neutralise acid coming from certain animal protein. However, science has countered this claim with cold, hard evidence.

Long-term studies have shown that protein is beneficial for bone health. Test subjects adding more protein in their diet maintained their bone mass better. They also had a decreased risk of medical conditions such as osteoporosis, and were less likely to get fractures.

The use of protein for bone health proved especially beneficial for women, who are more susceptible to osteoporosis after the menopause. By staying active after the menopause, and consuming enough protein over the years, women may be able to prevent this phenomenon.

May Boost Your Metabolism

Studies have shown that eating certain foods can boost your metabolism for a short time; this can be explained by the fact that the body uses energy to digest what you have eaten and break down the food into useable nutrients. This process is also referred to as the thermic effect of food or TEF.

Not all foods are the same where boosting your metabolism is concerned. Studies have shown that protein has a higher thermic effect than other important macronutrients, such as fat and carbohydrates. In general, protein has a thermic effect of 20-35%, while fat and carbohydrates only have a thermic effect of 5-15%.

The thermic effect of protein can cause an extra daily calorie burn of 80 to 100 calories. Add to that the hunger-reducing qualities of protein and you have a powerful supplement for weight loss as well as muscle building.

Could Lower Blood Pressure

High blood pressure could lead to many life-threatening conditions; this includes heart attacks, strokes and even chronic kidney disease. Therefore, trying to avoid a high blood pressure is extremely important. Fortunately, studies have indicated that having a higher protein intake could reduce your blood pressure.

During 40 controlled clinical trials, test subjects consuming an increased amount of protein showed a reduced systolic blood pressure of 1.76 mmHg and a reduction of diastolic blood pressure by 1.15 mmHg. Another study showed that the use of protein could also reduce harmful LDL-cholesterol and triglycerides in the human body.

Benefits for Long-Term Weight Loss

Protein supplements have not only proven to be beneficial for weight loss in general, it has also proven beneficial for weight loss maintenance long-term. During a study with overweight test subjects, an increased consumption of protein in the diet led to a weight loss of five kilograms over 12 weeks. Remarkably, the test subjects were not restricted in their diet, which means they did not reduce sugar, fats or carbohydrates.

Another study shows that a modest increase in protein can aid weight loss maintenance. With 15 to 18% of your diet consisting of protein, researchers claim that the chances of potential weight gain are reduced by 50%!


Protein does not only have benefits for common fitness goals such as muscle growth, muscle repair and weight loss, it also delivers numerous health benefits. So, whether you want to improve your sports performance or improve your health in general, a protein powder from our Australian online supplements range can go a long way.

Data based on vanilla flavour ND Total Whey WPC ND Mass Muscle WPI Calcium Caseinate
Protein per serve (g) 22.2 23 26.2 26.7 28.1
Take For
Type of protein/s Whey Whey Whey & Casein Whey Casein
Carbs per serve (g) 3.4 4.2 26.5 1.9 0.8
Fat total per serve (g) 1.3 1.3 1.6 0.6 0.2
Sugars per serve (g) 3.2 3.2 10.4 1.4 0.3
Serving Size (g) 35 30 60 30 30
Serves per kilo 28 33 16 33 33
Additional Premium Ingredients Amino blend, colostrum, creatine, glutamine   Amino blend, carb blend,colostrum, creatine    
Notes Complete muscle-building formula The least processed budget powder Ultimate Post workout bulking powder Fast absorbing powder Slow release high density powder
Flavours Chocolate Vanilla Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural Chocolate Vanilla Chocolate, Vanilla, Honeycomb, Strawberry, Banana, Natural Chocolate, Vanilla, Natural

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