Does Drinking Protein Shakes Help You Lose Weight

Are Protein Shakes Good For Weight Loss

Do Protein Shakes Help You Lose Weight ?

When paired with a healthy lifestyle and caloric deficit, protein shakes can be a useful tool for weight loss, says Kristi Veltkamp, a registered dietitian with Spectrum Health.

That’s because protein shakes make a nutritious, low-calorie meal replacement. For example, replacing a 500 to 700 calorie meal with a 200-calorie shake may help people achieve the calorie deficit to aid weight loss.

So far research backs this up: A small 2018 study of obese and overweight Chinese adults found that those who replaced dinner with a 388-calorie protein shake for 12 weeks had a greater BMI reduction and lost more weight than those who ate dinner as usual. The protein shake groups lost an average of about 9.5 pounds whereas those who ate their regular dinner only lost about 0.5 a pound.

However, eating more protein doesn’t necessarily mean you’ll lose weight since any excess calories will end up stored as fat. In fact, most Americans get enough protein in their diet already. Therefore, it’s more about reducing the overall calories you consume than the amount of protein you eat.

How Soon After A Workout Should You Drink A Protein Shake

Protein is an essential building block for your muscles. The sooner you can get protein after completing your workout, the sooner your body can start rebuilding what youve damaged during exercise. And since protein takes longer to digest than other nutrients, youll feel fuller sooner, which helps you eat fewer calories this meal. Research shows that consuming protein before and after exercise can also help keep your body from breaking down muscle during exercise, so you can build more lean muscle mass faster..

How To Use Protein Shakes For Weight Loss

To help you lose weight, protein shakes should replace at least one meal a day, says Mir B. Ali, MD, Medical Director at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

For example, a 2021 review found that people lost more weight when they get 60% of their recommended calorie intake from meal replacements and 40% from other foods.

If you are using protein shakes for weight loss, it’s important you select a low-calorie one with no added sugar. Too much added sugar is linked to weight gain, diabetes, and cardiovascular disease.

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When Is The Best Time To Drink A Protein Shake

People supplement their diets with protein shakes to help them achieve a number of different fitness goals. Because these goals are so different, how and more specifically, when people should drink their protein shakes can vary.

So when is the best time to drink a protein shake?

The best time to drink a protein shake depends on your end-goal. If youre drinking a protein shake to lose weight, you might drink your shake at a different time than someone who is aiming to build muscle mass.

To determine the best time for you to drink your protein shake, you first need to consider your overall goals: Is your focus on muscle building? Are you looking to lose weight? Once you pinpoint what it is that you want to achieve, you can use the information below to figure out when you should drink your protein shake, whether its in the morning vs. at night, after a workout vs. before a workout, etc.

First Do Protein Shakes Make You Bulk Up

5 Practical Ways Protein Bars and Protein Shakes Can Help ...

Some peoplewomen especiallyworry that in consuming protein shakes, they’ll lose weight but increase bulk. But our experts explain that this is far from the case. While Wilcock notes that protein shakes are indeed designed to help muscle growth, you actually need to do three things to really grow bulky muscles: lift heavy weights, get adequate recovery, and consume more protein. Increasing protein intake alonewhether in the form of food or shakeswill not suddenly turn you into Arnold Schwarzenegger.

“In essence, the body is lazy,” says Wilcock. “A protein shake on its own is no different to eating a couple of chicken breasts. It can help with the sufficient nutrition part, but without the stimulus and then the recovery, the body will carry on as normal.”

“Protein just supports the exercise you are doing,” adds Robert S. Herbst, personal trainer, and 19-time World Champion powerlifter. “If you do heavy squats, bench press, and curls and then eat protein, you will put on muscle mass. If you row for half an hour and then have protein, you will be lean and long.” In fact, gaining this sort of lean, long muscle can actually help your weight loss goals over the long term.

And protein shakes can even help counteract the muscle loss that is a natural side effect of a calorie deficit.

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How Much Protein Is Needed

Along with carbohydrates, fibre and fat, protein is whats known as a macronutrient. This means the body requires a lot of it to stay healthy.

In developed countries such as the UK, people tend to get enough protein from their daily diet to maintain a well-nourished body and maintain healthy bodily functions.1

If your body isnt getting quite enough protein, it has ways of letting you know. Look out for these signs:

  • hair, skin and nails that are dull, flaky and dry
  • muscle weakness
  • loss of muscle mass

For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.2 So if you weigh 80kg, youd need around 48g protein daily to stay healthy. Increasing your protein intake might have benefits if youre trying to lose weight.

Those participating in regular exercise, particularly heavy forms of exercise such as strength training, can get more protein.

The upper limit is 2.2g per kg of body weight.3 This is only recommended if the goal is to gain muscle, as this much protein is likely to mean too many calories if youre trying to lose weight.

How Many Protein Shakes Should I Have A Day

The number of protein shakes you should consume a day depends on how much protein is in each shake and how much protein youre consuming a day from other foods. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. But its important to remember that protein shakes are to serve as supplements, so one protein shake a day should be more than enough if youre eating healthfully and getting a majority of your protein naturally.

A warning for those with weight loss goals: Too many calories from any source including protein will lead to weight gain. So there is an upper limit of how much protein intake is actually beneficial. When you have your post-workout protein shake, youll still want to include a mix of carbs and fats for a complete snack after your workout to optimize recovery and restore your energy levels. Aim for a 3:1 ratio of carbs to protein for your post-exercise snack or meal . So if you consume 20 grams of protein in your protein shake, make sure youre also having 80 grams of carbs with it. A winning combination of protein and carbs will ensure your body can maximize protein and glycogen synthesis.

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What’s In Protein Shakes

Whats in a protein shake is up to you. You just need to choose your protein powder and your liquid of choice. Protein powder itself is literally a protein source whether thats whey, soy, pea or another thats been powdered.

The simplest type of protein shake contains just protein powder and water or milk.

The other end of the scale sees more complicated protein shakes with peanut butter, Greek yoghurt, oats, fruit juice or chia seeds.

Adding dried fruit, nut butters, cocoa powder, etc, ramps up the calories significantly and can turn your weight-loss protein shake into a weight-gain one.

Be sure to check the ingredients, as some protein powders also contain carbohydrate-heavy thickeners or sugar which could be detrimental to weight loss.

Be warned – protein powder on its own isnt known for its great taste, so it usually comes flavoured. Most people use milk or plant-based milks in their protein shakes for a thicker consistency. Use water or reduced-fat or skimmed versions of your favourite milk to keep the calories down.

Ice cubes are often used to help thicken protein shakes, too. Simply add them to the blender while you whizz up the powder and your liquid of choice.

What Happens If You Only Eat One Meal A Day

Does Protein Shakes Help You Lose Weight

ifone meal a dayyouif youeatingHere are a few examples of quick and easy meals to eat after your workout:

  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado spread on toast.
  • Salmon with sweet potato.
  • Tuna salad sandwich on whole grain bread.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Cottage cheese and fruits.
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    Protein And Weight Loss

    Hunger is one of the hardest things to deal with when trying to lose weight. Most high-protein foods offer an excellent ratio of nutrition to calories, which ensures that you’re nourishing your body without overeating. Protein takes longer to digest and process, which means that it doesn’t cause the blood sugar spike and insulin response that refined sugars and processed starches do. This is important because those fluctuations can lead to overeating.

    Protein helps you feel full longer because it blocks certain receptors in your gastrointestinal tract. When these receptors are blocked, your brain won’t signal hunger, which helps keep your calorie count where you want it.

    Protein is also the main building block for developing muscles. The more lean muscle you have, the more calories your body burns when it’s at rest. Running builds and strengthens muscles, so protein is needed to support this.

    Healthy Active And Muscle Building:

    Have you been looking for a way to build muscle and get in shape? Have you tried different methods but found that they just didnt work as well as you hoped? Well, this blog post is going to discuss the best ways to lose weight and gain muscle. In this article, we will provide some suggestions on how to choose the best workout routine that is suitable to suit your bodys needs.

    Well also talk about what foods are good for gaining muscle and which ones should be avoided. After reading this article, Im confident that anyone can start building their muscles with these simple steps! Melissa McCarthy weight loss .

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    Choose Your Weapon Er Protein

    Its pretty easy to add protein shakes to your routine for weight loss.

    The first step, of course, is to decide what type of protein youll use. Vegan or vegetarian? You have plenty of options, like soy, rice, pea, or hemp. For nearly everyone else, whey is a fine starting point.

    Next, you need to decide if youll be making your own shakes or buying premade. If you buy premade, be prepared to shell out a little more dough. If youre going to make them, youll need a blender or a blender bottle and other ingredients for the shake, like milk or plant-based milk.

    Youll also need to know your daily protein needs. Protein needs vary considerably based on many factors including age, body composition, and health.

    Most people need 20 to 25 percent of their calories to come from protein thats about 0.5 grams of protein per pound of body weight . To calculate this, multiply your weight by 0.5 if using pounds or by 1 if using kilograms.

    Also, more is not always better! Excess protein can be taxing for the kidneys in people with preexisting kidney disease. Plus, your body will excrete excess amino acids the building blocks of protein and will store excess protein as fat.

    If youre slamming several protein shakes a day, youre making some really expensive pee, and you may be sabotaging your weight loss goals.

    Eating too little often leads to bingeing and rebound weight gain, so its better to make small changes that will result in lasting weight loss.

    Ways Protein Can Help You Lose Weight

    Do protein shakes help you lose weight? â All 4 Women

    Although its possible to make aproteinsmoothie into a high-calorie drink, many protein shakes are low in calories, Allen notes. That makes it easier to stick to your calorie goals for the day but not feel deprived. When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best . You can find out your muscle mass by estimating your % body fat or getting a body composition test done. In one study, consuming 30% of calories from protein caused participants to eat almost 450 calories less per day leading to twelve pounds of weight loss in 3 months . Some research has even suggested 25% of your calories coming from protein can help curb cravings .

    One important thing to realize is eating more protein alone wont necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day . One of the biggest obstacles to eating right is how much work it is compared to ready-in-an-instant processed food.

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    How Much You Really Need

    So, increasing your protein intake may help you lose weight even if you don’t work out. But how much of an increase?

    The recommended daily intake for protein determined by the Food and Nutrition Board of the National Academies of Medicine is 46 grams per day for women and 56 grams per day for men. That’s not much. If you eat three square meals, that’s about 15 to 19 grams at each meal.

    However, some experts think the protein RDI is too low. At the Protein Summit 2.0 held in Washington, D.C. in October 2013, over 60 nutrition scientists came together to discuss research on protein and its effects on human health. According to a summary published in the American Journal of Clinical Nutrition in June 2015, the general consensus was that a higher protein intake would benefit not only weight-management but also metabolic health and aging.

    In the 2017 Obesity Facts study, the standard protein group ate about .8 grams per kilogram per day equivalent to the RDI. The high-protein group consumed 1.34 grams per kilogram of bodyweight per day. As an example, a 150-pound person eating a standard-protein diet would need 54 grams of protein per day, while a 150-person eating the high-protein diet would need 91 grams daily.

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    Jody Braverman Cpt Fns Ryt

    There are protein shakes that are chalky and hard to stomach, and then there are some that are downright delicious. That can be problematic for people who think that drinking protein shakes without working out is OK because they are technically a “health” food.

    Packed with protein, and often with decadent ingredients like peanut butter and chocolate, protein shakes can be surprisingly high in calories. If you’re not exercising, and those protein shakes are adding a lot of extra calories to your diet, you’re going to gain weight.

    Tip

    Drinking protein shakes without exercising can cause you to exceed your daily calorie needs and lead to weight gain.

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    What Are Protein Shakes

    Protein shakes are drinks made by mixing protein powder with water or another liquid, although other ingredients are often added as well.

    They can be a convenient addition to your diet, especially when your access to quality high-protein foods is limited.

    Although most people dont need protein shakes to meet daily protein requirements, they can be useful if you need to increase your intake or have trouble meeting your needs through food alone.

    You can buy protein powder and mix it yourself, or you can get many different brands of premade liquid shakes.

    Some of the most popular types of protein powder on the market are:

    • Whey protein: quickly absorbed, dairy-based, contains all the essential amino acids (
    • )

    Certain protein powders and drinks contain a mix of different types of protein.

    For example, many plant-based brands combine types to complement amino acid profiles. Some dairy-based protein powders combine whey and casein to provide both immediate and longer-lasting effects on muscle synthesis.

    Summary

    Protein shakes can contain different types of protein, each with their own nutrient profiles and possible benefits.

    Protein has been shown to help .

    One key reason for this is that protein generally helps you feel satisfied for longer than other macronutrients. This is due in part to the release of satiety hormones GLP-1 and PYY (

    8 ).

    Summary

    Protein may decrease your appetite by affecting your hunger hormones. It may also help you feel full for longer.

    19 ).

    26 ).

    Tips To Stay Healthy While Using Protein Shakes For Weight Loss

    Does protein powder help you lose weight?

    Below are a few tips to help you make sure you get plenty of the nutrients your body needs when following this type of diet.

    1. Eat protein at every meal.

    Combined with the shakes you drink, protein rich meals ensures your daily needs are met. Protein rich foods are also loaded with vitamins and minerals. Fish and red meat are especially nutritious.

    2. Be smart about the carbs you eat.

    Keeping your daily amount below 100 grams will help you stay in fat burning mode.This is easy to do, by making sure the majority of carbohydrates you eat come from nutrient dense vegetables and fruits. Think berries, broccoli, Brussels sprouts, cauliflower, and peppers. Be careful when it comes to eating too much fruit since it can be high in sugar.

    3. Eat plenty of healthy fats.

    Fats keep you full and healthy which makes losing weight and keeping it off easier. Approximately, 70% of my calories come from fat.

    Healthy fats you should eat include almond butter, avocados, coconut oil, olive oil, MCT oil, and fish oil. Do your best to completely avoid unhealthy fats such as corn oil and margarine which are unnaturally made in a lab. Thats not to say butter should be avoided, as its made from heavy cream. Grass fed butter, which I recommend, has several valuable nutrients!

    You can buy yourself additional nutritional insurance by taking a multivitamin and fish oil supplement daily.

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