April 2021

What’s All the Fuss About Protein?

Protein is one of the most talked-about nutrients in the WLS community, and for good reason. Getting enough of it every day is one of the most important things you can do to support your health after surgery. But with so many options on the market, it can be hard to know where to start.

Here's what you need to know.

Why is protein so important?

Protein is the building block of muscle, and when you're not getting enough of it, the body will draw on muscle tissue to meet its needs instead. For WLS patients following a very low-calorie diet, some loss of lean body mass is difficult to avoid entirely, but meeting your protein targets every day helps minimise this.

Think of muscle like an engine: the more you have, the more energy your body uses at rest, which helps support a healthy metabolic rate over time. Consistently hitting your protein targets is one of the most effective tools you have for protecting muscle during your weight loss journey.

Most WLS patients are advised to aim for a minimum of 60–80g of protein per day, though your individual target should always be confirmed with your dietitian or surgical team.

Is There a Risk of Not Meeting Protein Needs?

Yes; and it's more common than many patients expect. WLS patients who have undergone bypass surgery may have a higher risk of not meeting their daily protein needs due to both reduced food intake and changes in absorption. But all WLS patients, regardless of procedure, who aren't following the recommended dietary guidelines face this challenge.

Regular monitoring of your protein intake, alongside routine blood work with your healthcare team, is the best way to stay on top of your nutritional status.

Which Protein Supplements Are Best?

Not all protein supplements are equal. Here's a breakdown of the main types:

Whey Protein Isolate (WPI)

Isolates have a higher concentration of protein per serve than concentrate forms. They are also lower in lactose, making them a more suitable option for those who experience lactose sensitivity. Isolates tend to have a smoother texture and mix easily into shakes, smoothies, and foods.

Whey Protein Concentrate (WPC)

Concentrates have a slightly lower protein concentration and higher lactose content than isolates. They are still a quality protein source for those who tolerate lactose well, and are often available at a lower price point.

Which Should You Choose?

For most WLS patients, a whey protein isolate is the preferred option, particularly in the earlier stages post-surgery when digestive tolerance may be more sensitive. Your dietitian can help you choose the right product for your needs and stage of recovery.

What About Collagen Protein?

Collagen-based protein supplements are popular for good reason; they're convenient, tasteless, easy to add to any drink or meal, and offer benefits for gut health, wound healing, and supporting healthy skin. They're a great addition to your nutritional toolkit.

However, collagen serves a different purpose to whey or plant-based protein. It doesn't contain all the essential amino acids the body needs, which means it shouldn't be relied on as your primary daily protein source.

The best approach: once you're past the liquid and purée phase, use collagen as a complement to your diet, a handy protein boost between meals or added to foods, but make sure your core daily protein needs are being met through food and, where needed, a complete protein supplement.

Protein Supplement vs Meal Replacement — What's the Difference?

These two are often confused, but they serve different purposes:

Protein supplements - such as protein waters, whey powders, and collagen-based products, are designed to top up your protein intake between meals. They are not nutritionally complete on their own and work best as a support alongside regular eating.

Meal replacement shakes are formulated to stand in for a full meal. They contain a broader range of nutrients, vitamins, minerals, and macronutrients, to meet your nutritional needs when a proper meal isn't possible.

The key rule: if you're replacing a meal entirely, use a meal replacement, not a protein supplement. A protein supplement alone won't provide the full nutritional support your body needs in place of a meal.

A Note on Getting Protein From Food

Wherever possible, aim to meet your protein needs through whole foods first, lean meats, poultry, fish, eggs, dairy, legumes, and tofu. Food-based protein comes packaged with a range of other nutrients that supplements alone can't replicate.

Use protein supplements and meal replacements as tools to fill the gaps on days when food intake falls short, not as a permanent replacement for eating well.

Always check with your healthcare team before making significant changes to your diet or supplement regimen.