Protein is key for weight loss, especially for men, because we ideally want to build muscle as we’re shedding fat.  Proteins are the building blocks of lean body mass (muscle).  Protein is great for weight loss, because it contributes to satiety, or the sensation of feeling full.  This is because protein breaks down more slowly and it nourishes muscles more directly.  If you eat lean protein, you will not be as hungry- this is great for people who are eating fewer calories.  Being unable to deal with the hunger associated with dieting is the primary reason people abandon their diets.  Eating protein can help reduce that hunger.

 So how much protein do we need, and which types are the best?  The first question is easy- our diets, especially for weight loss, should consist of 30-40% protein.  In addition, for weight loss you should consume around 1.5 grams of protein for every kilogram of your weight.  If you want to focus primarily on building muscle, you should aim for 2 grams per kilogram of body weight.  So which protein is best?  There is much more debate about this, but whey protein is generally considered to be the best.  It is the most quickly and easily absorbed form of protein.  You should ideally take at least 25 grams of protein within a half hour post workout.  During this time your muscles are primed to absorb protein more deeply.  You should also take some healthy carbs with the protein, because they create an increase in blood insulin levels, and insulin is a great protein carrier.