Your metabolism is one of the largest factors in determining the ease of which you’ll be able to lose weight. Those with a faster metabolism can more effectively burn through calories at rest, increasing fat loss without needing to make such significant changes to their lifestyle in order to see results. There are a number of ways which you can work to speed up your metabolism, with diet and exercise being at the top of the list, but sometimes there may be supplements you can integrate into your routine to help aid the process of optimizing your body for increased fat burn.
We spoke with Katie Tomaschko, MS, RDN, and contributor at Sporting Smiles to get her thoughts on the best supplement for improving your metabolism, and exactly how much you can rely on this method to see results.
Protein Powder
Before anything else, it is important to emphasize that supplementation is not the best way to enhance your metabolism and following a balanced diet and exercise routine is not only the healthiest, but also the most effective way to see a metabolic boost. However, protein is the primary macronutrient responsible for increasing fat burn, and especially if you aren’t naturally getting enough of this nutrient in your diet you may notice that utilizing a protein supplement may make a difference in your body’s fat burning capabilities.
“As a registered dietitian nutritionist, I get asked all the time about ways to boost metabolism. While it is important to understand that there is not one sole nutrient, ingredient, or supplement that can directly cause an increase in metabolism - there are supplements/nutrients that can help lead to factors that are in favor of a faster metabolism,” explains Tomaschko.
Targeting your muscles is the most effective way to improve your metabolism, and making sure to get enough protein in your diet is the best way to do so. However, if you follow a plant-based diet or simply don’t enjoy meat all that much, it can be difficult to reach the suggested intake of about 46 grams per day. It’s here that protein powder supplements can become useful.
“The only way to really 'boost' your metabolism is to increase your muscle mass. This requires protein,” explains Tomaschko. “Protein powder supplementation may be consumed if you are not regularly consuming adequate protein from food. As a dietitian, I firmly believe in 'food first' - meaning I would only recommend protein powders if you are lacking protein from your diet.”
It can often feel easier to fall back on supplements in order to make up for gaps in our diet, but attempting to get enough protein in any way you can, preferably naturally, will do your body the most good in the long run for sustainable weight loss.
“Protein is the building block of muscle and essential to maintain muscle mass. Because muscle burns more calories than fat at a resting rate, it is ideal for a faster metabolism,” explains Tomaschko. “A faster metabolism means an increased BMR (basal metabolic rate - the amount of calories your body burns at rest), which reduces the risk of weight gain and weight gain associated with health conditions.”
However, simply adding in a protein supplement will not be enough to see significant changes in your body, and you’ll need to make sure you’re also utilizing exercise (strength training in particular) to build muscle mass which will in turn enhance your metabolism. Tomaschko notes that consuming your protein supplement directly after your workout will help to quickly refuel your body and rebuild your muscles, increasing your fat burning ability down the road.
Creating a truly healthy lifestyle will mean avoiding quick fixes, and while adding protein powder into your diet can help to naturally enhance your metabolism, you’ll still have to do the work to create positive habits you can maintain.
