Who Are Protein Shakes Good For
- Those trying to build muscle quickly
- People with a protein deficiency
Throughout college, we were provided with protein shakes after our workouts. Protein shakes certainly can play an important role when it comes to muscle building. After graduating college I continued to drink a protein shake most days. It was easy, convenient, and knew I was getting one extra serving of protein each day. I was training for marathons including the Boston Marathon and needed what a protein shake could provideamino acids that would help me build lean muscle mass in a short period of time. The goal was not weight loss.
You might be asking, amino what?! Amino acids are the building blocks of protein. Protein plays a critical role in our bodies. In fact, its an important component of every cell in our body.
Protein helps build & repair tissues. Our bodies need protein in order to build enzymes, hormones, cartilage, blood, skin, etc. You can find protein every day in whole food sources such as meats , legumes, dairy , eggs, etc.
Most of us get all the protein we need through these sourcesmost of us are NOT protein deficient. Many of us are actually nutrient deficient. But Ill touch more on that in another blog.
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They May Not Be A Long
Meal replacement shakes may not be a long-term solution for weight management.
While many brands of meal shakes provide important nutrients, they cannot completely replace a healthy diet full of whole foods.
In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle.
Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes.
Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food.
What Are Some Protein Shake Recipes
If youre replacing a meal with a shake, try including a good balance of macro- and micronutrients by adding some healthy fats and carbohydrates too.
Here are a few ideas to get you started two bulkier smoothies, a post-workout shake, and a diet shake, designed to be used as a snack.
- Green Protein Smoothie: Add spinach, berries, and avocado to a blender cup with your favourite protein powder. Mix with water, milk , or non-dairy milk and blend for a refreshing smoothie.
- Banana Nut Smoothie: Add frozen banana, a spoonful of peanut or almond butter and your favourite protein powder flavour . Then add your choice of milk and blend until smooth. For an extra boost of protein, add some Greek yoghurt.
- Post-workout shake: If youve had a very intense workout and need to refuel, mix the protein powder with water and consume within 30 minutes of your training. Depending on how hard you worked, you might want to choose a protein powder with some carbohydrates to help rebuild your muscles energy stores while they repair and grow.
- Diet shake: Mix a low-carb, low-calorie protein powder with a low-calorie liquid, keeping the fat and carbohydrate counts low. This is a filling snack to get you through those afternoon slumps! As simple as adding a scoop of protein powder to water and mixing it in a blender bottle, or adding some flavoured protein powder to leftover coffee and blending with ice for a satisfying frozen coffee treat.
Clear Whey/Clear Vegan Slushies
When To Drink Protein Shakes For Weight Loss
There is much discussion around what is the best time of day to drink a protein shake, but this really depends on your daily routine and your fitness goals. For those trying to lose weight, you may benefit from drinking protein shakes in the morning when your body needs fuel. You can help your metabolism to work more quickly by consuming a morning meal packed with protein. Drinking a shake first thing in the morning will up your protein intake without adding too many calories.
Consuming a protein shake right before your regular exercise time is also said to help you reach your full potential during a workout, providing your body with plenty of energy. Many people also swear by a post-workout protein shake because it can be so beneficial in replacing the protein youve burned off while exercising and rebuild your muscles.
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How Much Protein Do You Need For Weight Loss
If youre looking to lose weight and preserve muscle, then youll definitely want to eat a diet thats higher in protein. When youre in a calorie deficit, your body can break down your muscles for energy when it runs out of other sources. To prevent this, consuming 1.4 2.0 g/kg body weight has been shown to be sufficient in those who regularly exercise.6
Summary: General guidance for maintaining muscle mass while in a calorie deficit is to consume 1.4-2.0g of protein per kg of body weight.
Do More Than Drink Whey
While whey protein shakes can help you lose weight, it’s not a good idea to make them your sole strategy. You should still work out with weights and do aerobic activity to burn calories and encourage lean muscle mass retention. Whey protein is a complement to exercise, not a replacement for it.
Whey protein weight loss also occurs when you carefully calculate your overall food intake and remember to include the calories from your shake in your total daily caloric plan.
Although weight loss is a complicated process, eating fewer calories than you burn usually leads to a loss of pounds. Generally, cutting 500 to 1,000 calories from your overall intake results in a 1- to 2-pound-per-week loss. Standard weight-loss calorie intake is between 1,200 and 1,500 calories per day, according to Endotext in 2015.
If you have a body mass index of 35 or greater, you may benefit from medically-supervised weight loss that reduces your calorie intake even further. If you do choose such a plan, ask your physician if whey protein shakes fit into your regimen.
Optimally, create a calorie deficit by burning extra calories and eating less. For example, do a workout that burns about 250 calories per day and cut 250 calories from your diet to lose approximately 1 pound per week.
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Protein Shake Diet Meal Plan
Heres a sample meal plan you can use while on the protein shake diet:
- 1/2 avocado or 1 cup Greek yogurt
- 2 cups kale
- 1/2 cup raspberries
You can also add in an extra serving of protein here if this is too difficult. Just split up your protein shakes with 1-2 servings of the protein powder for 5 total meals.
Protein Shake Diet Results
Like with any diet youre on it can become repetitive and up feeling a little boring by the end of the week.
You need to stay motivated and stick to the plan if you want to lose weight while youre on the protein shake diet.
Keep in mind a high-protein diet will be more satisfying than other kinds of diets. Studies have found protein to be quite satiating so you shouldnt feel overly hungry throughout the diet.
The protein shake diet is very simple to follow and is easy to stick to since theres low effort required.
One thing I found over the years is the more effort required for the diet the less likely they are to stick with it.
The easy-to-follow protein shake diet will help you jumpstart your weight loss and get you back on track.
If youre determined to make the necessary changes to live a longer and healthier life then the protein shake diet will help get you started.
Although I dont recommend going on it longer than one week because then it can start to mess with your bowels.
Try to have some activity while youre on the protein shake diet to increase your results.
> Are protein shakes good for weight loss?
The Last Word
About Whey Protein Shakes
Whey protein, a derivative of milk, makes it easy to work more protein into your diet. Whey is the protein left over during the cheese-making process that’s purified and dehydrated into a mixable powder and sold as a supplement. While you can add the protein to puddings, baked goods, coffee or oatmeal, mixing whey into a shake is convenient and satisfying.
A scoop of whey protein contains about 100 calories, as long as it has no added fillers or refined sugar. Mix the whey into water for a super low-calorie whey protein meal replacement. Some people prefer to mix whey into juice, milk or a smoothie with fresh fruit and ice.
If you’re including the protein shake as part of a weight-loss meal plan, remember to calculate the calories of anything you add to the recipe along with the whey. Adding lots of honey, full-fat yogurt, bananas and nut butter pushes your smoothie heavily toward high-calorie.
Premixed whey protein drinks may contain more calories than those you make yourself. Check labels carefully and include them in your calculations so you don’t exceed your daily calorie goals for weight loss.
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The Best Protein Powder For Post
Whether youre trying to figure out how to build muscle mass, lean muscle, lose weight or achieve better recovery after your workouts, try Transformation Protein.
This premium egg white protein blend contains 30 grams of protein per serving. Its Amino Optimized formulafocusing heavily on Leucinehelps increase muscle development and fat loss. Lets not forget that it mixes quickly and easily, which is key for the best protein shakes.
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.
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Klean Athlete Whey Protein Isolate
This option is also high in protein with 20 grams per scoop, and also offers electrolytes for athletes, which can come in handy as a replenishing drink post-workout, says Garcia.
This would be best used for recovery to reduce the likelihood of sugar cravings and energy crashes that lead to excessive snacking or overeating at meal times later in the day, she explains. Mix one up and drink right after a sweat session for max benefit in the muscle-building and craving-crushing departments.
Dosage And Side Effects
The Food and Drug Administration doesnt typically review supplements for safety and effectiveness before they hit the shelves, so its important to research any ingredients you might be ingesting, as well as the trustworthiness of the brand. When possible, choose a protein that has been through the USP Dietary Supplement Verification Program .
Additionally, different brands of protein powder will often suggest different serving sizes. Make sure to check nutrition labels to find the right amount of supplemental protein for you.
If youre lactose intolerant and drinking protein shakes made with whey or casein, you may experience side effects such as:
For an adult assigned female at birth, the recommended minimal amount of protein is about 48 grams per day for those 65 and younger, and 57 grams per day for those over 65 .
Third-party verification, nutrition labels, dietary preferences, and individual health factors should be considered when supplementing a diet with protein shakes.
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They May Help You Avoid Unhealthy Meals
Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods.
In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals.
When you are stressed or in a hurry, its much easier to grab a processed convenience food or give in to fast food.
Unfortunately, typical processed foods can seriously derail your weight loss efforts.
Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients.
Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating .
Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule.
Meal replacement shakes are easy to drink on-the-go and a significantly healthier alternative to fast foods.
Meal replacement shakes are convenient. Theyre also a healthier alternative to fast foods.
When To Have Protein Shakes
Another good time to consume a protein shake is after a workout. This is the point at which your body needs instant nourishment for muscle recovery and growth. The recommended consumption window is 30 to 45 minutes after your workout. This timeline is important because protein uptake is usually faster after a workout. You can also take the shake 30 minutes before your workout to energize yourself and boost your stamina.
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What Is The Best Protein Powder For Weight Loss
Recipe to Try:Oatmeal-Almond Protein Pancakes
Youve probably been left scratching your head while scouring to find the right protein powder. While adding any protein powder to a pancake or smoothie will help fill you up-and squash the need for second breakfast or a morning snack at the office-whey protein powder has an edge when it comes to slimming down.
Whey protein, a protein found naturally in dairy, is the best for weight loss according to science.
People who were given whey protein at breakfast, as a protein shake, lost more weight that people who consumed other types of proteins, including eggs, tuna and soy. Whey protein is also good for trimming your waistline. When researchers gave people a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead.
For the best results, protein intake needs to be spread out evenly throughout the day, Mohr says. Most protein is eaten at dinnertime, and hardly any is eaten at breakfast.
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Is It Ok To Take 3 Scoops Of Protein A Day
To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely wont have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.https://www.youtube.com/shorts/5XOJO_njxho
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What Happens If Your Diet Is Too Protein Rich
The National Academy of Science warns that, at least 10%, but no more than 35%, of your daily calories should come from protein.
Thats right, there is risk in consuming too much protein. Unlike carbs and fats, the body does not have a way to store protein. Therefore, if you eat too much protein it can be converted to either glucose or adipose tissue .
So if too much protein can turn into sugar and fat, doesn’t it seem ironic that many people drink protein shakes to help lose weight?!
Furthermore, when protein converts to glucose it goes through a process that inherently produces ammonia in your body. This can be excreted through your urine as urea, however, in excessive cases over long-periods of time, it can be toxic to your body. This could cause organ damage and/or metabolic acidosis .