types of best protein

What is the Best Protein to Lose Weight and Build Lean Muscle?

  • By - PFX Labs
  • 21 July, 2021

The body recomposition process is a combination of two processes. One is fat loss and the other muscle gain. It is done in a strategic way to achieve the desired weight and look that you want.

Some people may ask why would you want to do a body recomposition if it requires going through both processes? This type of process can be useful for people who are looking to maintain or increase their muscle mass while shrinking their waistline. It can also be used by fitness enthusiasts who don't want to go through rapid weight-loss phases, but rather have an even progression of losing fat and gaining muscle mass over time.

What are the Benefits of Dietary Protein?

Protein is the building block of muscle. It provides the amino acids that are used to rebuild and repair muscles, which can lead to weight loss. Protein is also used by all organs and tissues in your body for various vital functions. Your heart needs protein to help it beat, your skin cells need protein to maintain skin health, and your liver needs protein to detoxify your body.

3 benefits of protein for body recomposition:

  • Protein provides your body with the amino acids essential for muscle growth and repair.

  • Protein helps curb hunger as it takes longer to digest than carbohydrates or fat.

  • Protein promotes satiety (feeling full) and supports your metabolism.

Recommended Dietary Allowances for Protein by Body Weight

Protein is an important part of a healthy diet, but too much or too little can have negative effects. The Centers for Disease Control and Prevention recommends that adults should aim to get at least 10% to 35% of their calories from protein, but the percentage depends on your weight. Those who are sedentary need 10% of their caloric intake to come from protein, while those who are active need up to 35%.

An average person needs about 0.36 grams of protein per pound of body weight each day. If you weigh 150 pounds, then you need about 54g of protein in a day (150 x 0.36 = 54g). However, this number will vary depending on your activity level and goals - so if you're trying to lose weight or build more muscle mass, you'll want a higher intake than someone who is training for run or cardio based event.

What is the Best Protein for Fat Loss - Whey, Casein, Egg White, or Plant-Based?

egg whites

Whey proteins have the highest biological value of all protein sources.

Casein is also a great option. It has a slower absorption rate, which means it can last for up to seven hours before being digested.

Egg white and plant-based proteins are also great options because they contain the essential amino acids and they do not need to be digested as quickly as whey.

Plant Based Protein for body recomposition

Plant based protein is low in fat and high in fiber, so it's a great option for people who are looking to lose weight and keep calories low whilst building up muscle mass.

This doesn’t mean it won’t help with muscle building though, as it’s still packed with proteins just may not be as available as Whey or Casein.

What are the Best Sources of Plant-Based Proteins?

There are many sources of plant-based proteins. This article will explore some of the most popular ones.

Some of the best sources of plant-based proteins are legumes, lentils, soy, and quinoa. If you want to eat more healthy foods and less animal products then these food options might be just what you’re looking for.

Conclusion: Which is the best protein for body recomposition?

Protein is integral for successful fat loss and muscle gain, but not all protein sources are of equal quality.

The quality of the protein you get is determined by the quality of the source. For instance, plant-based proteins like soy or pea aren't as high in quality as animal-based proteins like whey or egg.

But, remember you need to keep fats and calories low in order to achieve body recomposition. So by choosing a good quality protein from a plant source you’re getting good muscle building benefits from a natural source.

The rest of your protein intake can be made up lean meats and fish. This is where you get the more complete protein profile that you would normally get from a whey protein supplement.

See National Bodybuilding Co. Plant Based Protein

Body Recomposition with Fighters Core

We designed Fighters Core as an Elite supplement to help people with complete body recomposition.

Body recomposition supplements are used to promote weight loss and muscle growth. Supplements like these are not for the average person who wants to lose 10 pounds, but they are targeted towards someone who is looking for a lifestyle change.

There are many different types of supplements that have been created specifically for this type of lifestyle change. Some of these supplements work to suppress appetite while others get rid of fat cells in the body.

Here’s the key ingredients which make Fighters Core a powerhouse for recomp:

Calcium HMB

High-quality studies have shown that calcium HMB has a positive effect on muscle mass, muscle strength, and the bone mineral density of athletes.

Results from three high-quality studies have shown that calcium HMB has a positive effect on muscle mass, muscle strength, and the bone mineral density of athletes. Calcium HMB supplementation may be more effective when taken in addition to a weightlifting routine.


Chromium is a supplement to help with fat loss. It is not an appetite suppressant, but it does help regulate blood sugar.

Green Tea Extract

Green tea can help you lose weight by increasing your metabolism and by helping to burn fat more quickly.


The caffeine molecule is chemically related to adenosine, which is a brain neurotransmitter that slows down neural activity and decreases body temperature. Caffeine has the opposite effects of adenosine, including increasing heart rate, alertness, blood pressure and metabolic rate. These effects boost calorie burning rates and fat oxidation (breakdown).

Caffeine also activates an enzyme called cAMP-dependent protein kinase in the cells of the liver, muscles, and fat tissue. This enzyme delays the breakdown of fats in these cells by inhibiting an enzyme called hormone sensitive lipase (HSL). By slowing down HSL’s activity, it takes more time for fat cells to break

Order Fighters Core here

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