Why supplement with protein during a weight-loss program

Okay — first, let’s talk why (not just the “what”) of protein when you’re in a weight-loss phase.

When someone is losing weight, they’re typically in a calorie deficit (eating fewer calories than they burn). That means not just fat goes — some muscle can also get lost. But here’s the smart move: keeping muscle mass helps keep your metabolism healthier, your strength up, and your results more lasting.

• A higher-protein diet has been shown to support better weight‐management outcomes. Research finds that diets richer in protein help improve body composition (more fat loss, less lean mass loss) during weight loss.
• Protein helps keep you feeling fuller. It spikes satiety hormones, lowers hunger hormones, and works harder for your body to process (which means you burn more energy digesting it) compared to carbs or fats.
• If you’re also doing resistance training (which most weight‐loss programs should), protein is the building block your muscles need to recover, rebuild, and hang on.

So yes — supplementing can be useful, especially if someone’s diet is low in whole-food protein or they have higher protein needs (due to exercise, recent weight loss, hormone changes, etc.). But — and here’s the real deal — “supplementing” does not mean “dumping in powders willy-nilly.” It means being strategic, cautious, and informed.

Benefits of supplementing with protein during weight loss

Let’s make it fun: here are the perks (aka your “why this is good” list) if you do it right.

1. Preserve lean muscle mass
   When calories drop, muscle is at risk. A higher protein intake helps protect that lean tissue so when the scale moves, it’s more fat than muscle.
2. Boost metabolism (a little)
   Because protein has a higher thermic effect (your body uses more energy to digest it) and because muscle burns more calories than fat — you get a slight metabolic advantage.
3. Feel fuller, eat less
   If you’re hungry all the time, you’re more likely to cheat (and I see you). Protein helps you stay satisfied, which helps you stick to your calorie plan.
4. Support recovery and performance
   If you’re working out (you are, right?), then the right protein helps you bounce back, keep your strength up, and avoid injury.
5. Better body composition
   It’s not just about losing weight — it’s about preserving or increasing lean tissue and shedding fat. That’s what gives you that “toned” feel versus a saggy “just lightweight” feel.

The Risks: Lead (and Heavy Metals) in Protein Powders

Okay, now for the gray zone — here’s where I wave the caution flag. Because yes, there are legit concerns.

A recent investigation by Consumer Reports tested 23 popular protein powders and shakes. They found that more than two-thirds of them contained more lead in one serving than what their food-safety experts considered safe for a full day.

Especially alarming: plant-based powders tended to have the highest lead levels — about nine times as much as dairy-based powders, and twice as much as beef-based ones.

Two specific powders (one vegan “mass gainer” and a vegan “black edition”) had lead levels so high that CR’s experts advised avoiding them altogether.

So, why does lead even show up? It’s not that anyone’s sprinkling it in. Lead naturally occurs in soil and water, which means plants absorb it. Manufacturing and sourcing can amplify the risk. Plus, supplements aren’t regulated like prescription drugs — there’s no federal limit for lead content in protein powders, and manufacturers aren’t required to prove safety before selling them.

That’s where PEScience SELECT’s standards come in strong.

PEScience Testing Standards (and Why You Can Trust Them)

PEScience takes heavy-metal safety seriously — no guessing, no cutting corners.

✅ Every raw material and finished product they use is tested for heavy metals, including lead.
✅ They won’t release any batch if it measures above 2.0 mcg per serving for lead, which is 4x below the FDA’s recommended daily limit of 8.8 mcg for women of childbearing age.
✅ You can even check out the Certificates of Analysis (CoAs) for yourself — they’re right on their product pages, halfway down under “Quality & Purity Testing.”

They do this because the FDA’s guidance is clear and science-based. The FDA currently recommends a daily intake limit of 8.8 mcg per day for women of childbearing age and 2.2 mcg per day for children (you can read the full guidance here).

By comparison, the recent Consumer Reports article used 0.5 mcg per serving as its “threshold for concern,” which is 17x lower than the FDA’s limit. That number actually comes from California Proposition 65, which intentionally set its limit at one-thousandth of the “no observable effect” level — so it’s meant to be extra-precautionary, not necessarily a health danger line.

PEScience tests against an upper limit of 2.0 mcg per serving out of an abundance of caution — because they know their clients care about what goes into their bodies, and we do too.

Context Matters: Lead Is Naturally Present in Everyday Foods

PEScience often gets questions around lead from people who recently moved to California and see those Prop 65 warnings on labels. So here’s some perspective — lead isn’t just in protein powders; it’s naturally found in common foods because it comes from the soil.

Here’s what you’ll typically find:
🥛 12 oz of milk: ~0.6 mcg of lead
🍫 1 bar of dark chocolate: ~3.0 mcg
🥬 1 cup of spinach: ~0.5 mcg
🍠 1 sweet potato: ~1.8 mcg

This isn’t to scare you off your favorite snacks — it’s to show how common trace amounts are, even in healthy foods. That’s exactly why “SELECT” keeps their limits ultra-low: so when you add one of their products into your diet, you’re staying well below the safety thresholds even with natural food sources in the mix.

The Bottom Line

Lead and other heavy metals are part of our environment, but that doesn’t mean they belong in your wellness routine.
Select’s job — and their promise — is to test, verify, and only release products that meet their strict internal standards for safety and quality.

So when you’re supplementing protein during weight loss (or any wellness goal), the goal isn’t just “more protein.” It’s smart, safe, and strategic protein — the kind that supports your body without hidden risks.

PEScience Proteins In-Stock 

And speaking of smart, safe, and strategic protein… let’s talk about what we actually carry here at RVA Revive. We keep a full lineup of PEScience Select Proteins on hand — not just because they taste amazing (though best believe they do), but because they deliver clean, high-quality protein that passes our strict purity testing.

Flavor-wise, you’re spoiled for choice: Snickerdoodle, Gourmet Vanilla, Chocolate Truffle, Frosted Chocolate Cupcake, Chocolate Peanut Butter Cup, Chocolate Bliss, Vanilla Indulgence, Cinnamon Delight, and Peanut Butter Delight. They’re smooth, satisfying, and perfect whether you’re shaking them up post-workout, blending into your morning smoothie, or using them to hit your protein goals during weight loss. Real results, real flavor — that’s how we do protein at RVA Revive.

Proteins to stay away from & those probably safer

Here’s where I give you the playbook: we’ll talk about what to watch out for, what to pick (with caution), and how to choose wisely.

⚠️ Proteins to steer away from (or at least severely limit):

• Powders identified by CR as high risk: the ones flagged as “avoid.” For example: Naked Nutrition Vegan Mass Gainer (approximately 7.7 micrograms of lead per serving — ~1,570% of CR’s level of concern).
• Vegan/plant-based powders with high lead levels: If the brand doesn’t publish third‐party heavy-metal testing, treat it with suspicion.
• Products that promise mega “mass gainer” servings: bigger serving size = more potential contaminant exposure.
• Any product missing third‐party testing certifications such as NSF Certified for Sport, USP verification, or heavy‐metal test reports.
• Daily use of powders without periodic breaks. CR suggests many of the tested powders may be safer if used only occasionally rather than daily.

✅ Proteins that are probably safer (still use judgement):

• Dairy‐based proteins (whey, casein) came out better in CR’s test — lower lead levels on average.
• Brands that publicly share heavy‐metal testing and ingredient sourcing.
• Products labelled NSF Certified for Sport or Informed Choice/Informed Sport (especially for athletes).
• If you’re vegan/plant‐based: choose brands that test their raw material for heavy metals, choose smaller serving sizes, rotate the source (pea + rice blend + hemp rather than one single source).
• Use powders as a supplement not a meal replacement (unless you’ve vetted it thoroughly).

Tips for our clients (and for ourselves):

• Always check “serving size” — bigger serving means more potential contaminants.
• Ask: “Does this brand publish its heavy metal/contaminant report?”
• Rotate your protein source: don’t rely on just one product every day.
• Combine a powder with whole foods (fruit, oats, yogurt) so you’re not relying solely on powder.
• Periodically check whether you need the powder — maybe whole‐food sources cover enough protein.

Natural food sources for protein (yes, vegan included!)

Alright, let’s get back to the beautiful world of real foods. Because our mission (at RVA Revive…) is holistic wellness — and powders are just one tool (if used wisely). Food > forever relying on shakes.

Animal-based (for those who eat meat/fish/dairy)

• Chicken breast (lean)
• Turkey breast
• Lean beef (sirloin, flank)
• Fish: salmon, tuna, trout — bonus: omega-3s
• Eggs (whole or whites)
• Greek yogurt (plain, low-fat)
• Cottage cheese
• Low-fat milk or milk alternatives (if you tolerate)
• Pork tenderloin
• Seafood/shellfish (shrimp, scallops)

Plant-based / Vegan protein sources

• Legumes: lentils, chickpeas, black beans, kidney beans
• Tofu (firm) and tempeh
• Edamame
• Quinoa (complete amino acid profile)
• Soy milk (fortified)
• Seitan (if you tolerate gluten)
• Nuts & seeds: almonds, pumpkin seeds, hemp seeds, chia seeds
• Nut butters (mind portion size)
• Plant‐based dairy or yogurt made of soy/pea that’s fortified
• Whole grains: oats, barley, buckwheat — combined with legumes you cover full amino acids

Why this matters

Eating real food gives you not just protein, but also fiber, micronutrients (vitamins, minerals), phytonutrients, beneficial fats — things powders typically lack. Real foods support overall health, gut function, satiety, and sustainability. 

The Takeaway

At RVA Revive, we believe in nourishing your body safely — helping you lose weight, feel strong, and protect your long-term health.

So before you blend that next shake, take a second look at the label. Choose products that test for purity, understand where your ingredients come from, and skip the sketchy stuff.

Because you deserve protein that fuels your goals — not poisons them.
Let’s make every scoop count.