The Lay Press Says To Lay Off Protein Shakes Here’s The Truth
There it was, on news app after news app on my iPhone, the report about how “drinking muscle-building protein shakes” could threaten your health and reduce your life span.
That kind of news gets your attention, especially if you’ve spent a good part of your adult life tapping on the bottom of a protein shake, trying to give gravity an assist in draining the last few rivulets of protein into your mouth.
I looked up the study and sure enough, there it was. Scientists from the University of Fredonia recruited 12 bodybuilders. Six were designated as the control group and the other 6 were force-fed 12 gallons of protein shakes, causing all 6 to explode.
No, no, no. That wasn’t the real study. I made that up. But the real study, or at least the way the real study was interpreted by the lay press, is just as ridiculous.
But Its Not Just About Eating More Protein
As shown in the chart below, simply consuming more protein correlates with a higher overall energy intake. If your goal is to lose body fat, you need to ensure you dont get too much low satiety energy-dense dietary fat along with your protein.
The real satiety benefit comes from reducing the fat and carbs in your diet, which leads to an increase in protein percentage.
Why Is Protein Powder Good For Weight Loss
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
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How To Use This Info
Ingesting a high-quality protein drink like Metabolic Drive® Protein assuming you’re practicing resistance training and doing everything else right is going to add mass, regardless of whether you have your protein supplement with meals or in-between meals.
However, if fat loss is a goal, then it might be worth experimenting with taking your protein supplements with your meals instead of in-between meals. Give this strategy two weeks before coming to any conclusions as to its efficacy.
Excellent Sources Of Protein
Seafood, poultry, red meat, dairy products, seeds and nuts are all great sources of protein. Seafood is high in omega-3 fatty acids which helps prevent heart disease and lowers blood pressure. Poultry is rich in metabolism-boosting B-vitamins to aid in fat loss. Red meats and dairy products both contain a high amount of magnesium and calcium that help to keep bones strong. A convenient and fast way to consume protein is by making protein shakes.
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Can Protein Shakes Help You Lose Belly Fat And Weight
Diets high in protein have been shown to promote fat loss, especially belly fat .
One study divided 40 men into two groups. Both consumed low-calorie diets, but one group received more protein than the other.
The results of the study showed that the higher protein group lost more fat, with an overall weight loss of 10.5 pounds, which was about 2.5 more than the low-protein group, ScienceDaily reports.
Another study in Physiology & Behavior looked at various diets and compared their results. The participants who ate more protein lost around 31 pounds in 3 months, which was about 23% more weight than those following other diet plans.
As reported by Prevention, a separate study divided 30 overweight people into two groups. Both ate the same number of calories per day.
One ate a diet centered on carbs, with only 15% of the calories coming from protein. The other ate a diet that consisted of 35% protein, including protein shakes made with whey protein.
At the end of the study, the group eating more protein lost between 5 and 7 pounds while the other group lost only 1 or 2. Whats more, the higher protein group shed mostly fat, especially in the belly.
Takeaway: Increasing the protein in your diet by drinking protein shakes can help you lose weight, especially fat that collects around the belly.
What Is The Best Kind Of Protein To Use
As per one study in Nutrition & Metabolism, the body absorbs whey protein faster than casein, so whey helps you fill up faster.
Also, researchers dont all agree on which type of protein is best for weight loss and muscle maintenance.
In one study in the Journal of Nutrition, whey protein was shown to increase weight loss by about 5 pounds more than soy protein.
However, other studies show there is no difference in fat loss between soy, whey, egg, or rice protein.
There are other factors to consider, as well.
If youre lactose intolerant, you may want to avoid dairy-based proteins like whey.
If youre following a vegan diet, youll want to choose a plant-based protein.
You may also want to pay attention to the essential amino acids that your protein shake provides. However, if youre also getting protein from other sources, this probably isnt an issue.
Takeaway: While some studies show that whey is the best source, the evidence isnt conclusive. Choose the protein powder that works best for you.
All sources of protein are available in Nooms extensive food database. Nutritionists manage the database, so you know the nutritional information is accurate and reliable.
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What Are The Side Effects Of Consuming Protein Shakes
As with everything else, protein shakes too have side effects. Bloating, cramps, gas and diarrhea are a few of them if you are lactose intolerant and consume whey or casein protein shakes. A simple way to overcome these symptoms is by switching to non-diary-based protein shakes derived from egg, pea, soy, hemp or rice protein powders. According to most studies, a total intake of protein shakes between 1.2 to 2.2 g/kg per day are most beneficial for weight loss. You can assure that this amount is safe to consume since this protein represents around 25 to 35 percent of calories you consume in a day.
Vital Proteins Collagen Peptides
Not only is Vital Proteins Collagen Peptides packed with 18 grams of protein to stimulate lean muscle growth and help combat cravings, but it also contains 20 grams of collagen peptides, which promote joint health as well as hyaluronic acid to keep your skin glowing, says Valdez. “The peptides are the perfect addition to your morning coffee or afternoon smoothie to get that extra protein boost and theyre NSF verified, so you can be confident in the ingredients you’re choosing with each sip,” he says.
Per serving : 70 calories, 110 mg sodium, 18 g protein
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How To Know If Your Protein Shake Is Terrible For You
If you’re looking to increase your protein intake with a souped-up shake, ask yourself two questions: 1. Do I really need the extra protein? 2. Will I consume a bunch of unnecessary, maybe toxic ingredients?
The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health . To figure out how much you need, multiply your weight in pounds by 0.36 . If you’re fairly sedentary, that’s your number. If you exercise regularly, you need more, and the Academy of Nutrition and Dietetics recommends that athletes consume 1.2 to 2.0 grams of protein per kilogram of body weight, spaced out throughout the day. If weight loss is your goal, upping protein intake can help boost metabolism and reduce appetite .
It’s not just protein quantity that’s important, protein quality matters, too. According to Healthline, protein from animal sources provides all essential amino acids, in the right ratio, for you to make full use of them, which makes sense, since animal tissues are similar to our own tissues. If you eat a balanced diet that includes meat, fish, eggs, and dairy products every day, you’re likely getting enough protein and don’t need shakes.
According to Piper Gibson, holistic health and nutrition expert, “Protein shakes are a convenient way to get added protein, but the sad truth is, not all protein shakes are created equal, and many of them don’t offer much in the way of nutritional value.”
Blood Sampling And Biochemical Measurements
Blood was collected in tubes with or without anticoagulant . Plasma or serum was separated by centrifugation and stored at â20 Â°C.
The plasma PP level was determined by an ELISA kit P . The sensitivity was 12.3 pg/mL and the intra and inter-assay coefficients of variation were 3.3% and 9.8%, respectively.
The total plasma PYY level, including both PYY1-36 and PYY3-36, was measured by an ELISA kit . The sensitivity was 6.5 pg/mL and the intra- and inter-assay CVs were 2.66% and 6.93%, respectively.
The total plasma GLP-1 level, including GLP-17-36 amide, GLP-17-37, GLP-19-36 amide, GLP-19-37, GLP-11-36 amide, and GLP-11-37, was determined by an ELISA kit . A DPP-IV inhibitor was added to tubes in order to prevent GLP-1 breakdown. The sensitivity was 1.5 pmol/l and the intra and inter-assay CVs were 1% and < 12%, respectively.
Serum insulin concentration was measured by a chemiluminescent immunometric assay . The sensitivity was 2 ÂµIU/mL and the intra and inter-assay CVs were 22â38% and 14â23%, respectively.
The serum glucose level was determined by the glucose oxidase enzymatic method .
A Calorie Is Not A Calorie
We thought it would be interesting to dig into this concept a little further, to run the satiety analysis in terms of net energy , assuming:
- protein up to 15% of your Basal Metabolic Rate will be used for muscle protein synthesis,
- excess protein not used in muscle protein synthesis yields 3.2 calories per gram ,
- non-fibre carbohydrates yield 3.8 calories per gram ,
- dietary fat yields 8.7 calories per gram , and
- fibre yields two calories per gram.
The chart below shows the relationship between energy intake and net energy intake .
The next chart shows percentage protein and percentage available energy together on the same chart. A reduction in the available energy from your food has a much stronger effect than even protein.
While protein has a significant effect on our satiety, the net energy available after losses seems to have an even greater impact on the number of calories we consume.
While taking your percentage of protein from one extreme to the other can have a 65% impact on your calorie intake, our analysis of data from Optimisers indicates that a lower net energy availability in your food can have a massive 75% impact on your calorie intake!
To unpack this a little more, the table below shows the calories in each macronutrient if you burned the food in a Bomb Calorimeter . The dietary induced thermogenesis is the amount of energy that is lost in the conversion of each macronutrient contained in food to energy to be used in your body or storage as fat.
How Do Protein Shakes Help You Lose Weight
Protein is known to increase the levels of appetite-reducing hormones in the body like GLP-1, PYY and CCK. It also incredibly reduces hunger hormone ghrelin. Thus, protein keeps you feeling full for longer. Several studies conducted previously have proved that an increased consumption of protein in one’s meal leads to a reduction in calorie intake throughout the course of the day. While protein shakes are a great way to add extra proteins to your daily diet, excessive consumption could lead to an increased intake of calories. According to a study, 20-80 grams of protein in a shake could reduce hunger by 60-65 percent. So, 20 grams is a sufficient amount of protein consumption to reduce hunger pangs.
High protein intake could boost metabolism, burning more calories in a day. A combination of a high protein diet with strength training could even help you build muscle. This way, your metabolism rate could be boosted since muscle burns more calories than fat. The amount of muscles you currently possess also determine your ability to gain muscle during your weight-loss diet.
During digestion,15-30 percent of protein calories are burned whereas only 5-10 percent of carb calories and 0-3 percent of fat calories are burned. This is another reason why protein boosts metabolism – due to the amount of calories required to digest and metabolize it, also known as the TEF .
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Can Protein Shakes Change Body Composition
Shakes can also be used to increase your protein intake when trying to lose fat and gain lean mass. When you exercise and burn calories, but are also consuming less from your diet, the body starts to break down stored fat as long as it has enough protein.4
It may sound confusing that gaining mass can lead to weight loss, but the more muscle your body has, the more energy it burns. Plus, when youre burning calories during intense workouts, protein shakes not only help your muscles to repair, but also prevent their breakdown. This helps your body to burn fat instead.3
Using protein powder in addition to exercise that builds muscle can help lead to these long-term body composition changes.5
Summary: High protein diets promote muscle growth by providing the protein they need to build and repair after a workout. Higher levels of muscle, or lean mass, increase metabolism for greater calorie burn even at rest.
Naked Nutrition Egg White Protein
Naked Nutrition uses clean ingredients and non-GMO eggs, and the only other ingredient is sunflower lecithin,” says Collingwood. “It doesnt have any added sweeteners or colors, and it packs 25 grams of protein for 110 calories.
Per serving: 110 calories, 0 g fat, , 2 g carbs, 0 g sugar, 380 mg sodium, < 1 g fiber, 25 g protein
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Types Of Proteins In Shakes
While foods such as milk, meat, eggs, legumes, and poultry contain a lot of protein, powders and shakes are a high-quality source of protein. They sell these supplements as liquids, capsules, and powders that you can mix with water or any other liquid to complement your diet.
These drinks can be very handy for people trying to hit their daily protein targets or those that do not have high-quality sources of protein at hand. Some proteins in them include:
- Dairy-based casein protein with all essential amino acids
- Dairy-based whey protein, which is quickly absorbed and has all the essential amino acids
- Plant-based hemp protein a rich source of omega-3 and -5 fats but a low source of essential amino acids such as lysine
- Plant-based pea protein low in non-essential amino acids such as methionine and cystine
- Plant-based rice protein, low in essential amino acids such as lysine
While there are brands that will go for one protein source, some mix the plant-based protein sources with the dairy-based ones to enhance the protein shakes amino acids profile.
Peanut Butter Protein Shake
The homemade peanut butter protein shake gives you a nutty, creamy, and delicious feel. The upside with this shake is that it does not contain added sugar, and it is high in fiber and low in fat. Prepare it by blending 1 cup of yogurt, ½ cup of almond milk, 1 to 2 tablespoons of peanut butter, and 15-20 green grapes. Refrigerate the mixture and enjoy it chilled.
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Protein And Weight Loss
Weight loss isnt easy, which is why its important to find strategies that work for you. Adding a high-protein shake at breakfast may be just the thing that sets you up for success. The high-protein shake not only relieves the stress of what to eat, but may also help keep hunger away and give your metabolism a little boost. According to a 2015 article published in The American Journal of Clinical Nutrition, getting 25 to 30 grams of protein at a meal may help control appetite and make it easier for you to stick with your weight-loss plan. Protein also takes a little more energy to metabolize, meaning it burns more calories during digestion and helps you maintain muscle as you lose the fat, which may help prevent the metabolic slowdown that often occurs during weight loss.
Do Protein Shakes Work For Womens Weight Loss
While many research studies focus on protein shake supplements for men, the benefits also apply to women. Protein will similarly affect ghrelin levels and slow digestion in women, as studies on male subjects have shown.
For women with a lower body mass than the average man who want, to lose weight and remain in a calorie deficit, a low-calorie option may be best. Remember that your protein powder should always be part of an overall healthy diet pattern.
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