Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
Best Overall: Premier Protein Meal Replacement Shakes
4.6 out of 5 stars9,500+ Amazon customer reviews
With mouthwatering flavors like caramel, chocolate, cookies & cream, and vanilla, there’s something for every sweet tooth out there. And as a recipient of the American Master of Taste Gold Medal for superior taste, Premier Protein’s shakes are so smooth and delicious that you’ll probably mistake your drink for a milkshake. One Amazon reviewer says, “Love these shakes. I’m doing Weight Watchers and these have been a huge tool in my weight loss.”
Make it a meal: Since these shakes are only 160 calories, you want to bulk up with another snack. Consider having a banana with two tablespoons of natural peanut butter .
Nutrition info: 160 calories, 3 g fat , 5 g carbs , 210 mg sodium, 30 g protein
Risks And Side Effects
Meal replacement shakes should not completely replace healthful, balanced diets. This is because it is difficult to get every nutrient from a single food source.
Furthermore, a body that does not receive enough nutrients may experience problems with metabolism. This may slow or disrupt a weight loss plan. In fact, one 2015 study found that people who eat a varied diet are less likely to have obesity.
Some protein shakes also use large quantities of sweetener to improve flavor, which can trigger blood sugar spikes.
It is also important to avoid consuming too much protein powder in one day. A 2013 review of studies found that consuming more than the daily requirement of protein may lead to problems in the kidneys and bones, as well as increase the risk of cancer.
A Consumer Reports analysis also found that some protein drinks have unsafe levels of contaminants. Three of the drinks that the consumer watchdog tested had high levels of the following contaminants, among others:
People who drink three servings of these drinks each day could experience serious health consequences.
In an additional eight of the drinks tested, lead levels were high enough to need a consumer warning in California.
As nutritional supplements, protein shakes are subject to fewer regulations than medication in the United States. Consumer Reports argue that marketing materials for these products may also be misleading.
Most protein shakes use one or more of the following six varieties:
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Protein Shake: Who Is It For
PEScience Select Protein is the protein powder that I personally use and recommend to my clients. This protein powder should be used by anyone who is looking to add more protein to their diet. While the majority of people who use protein supplements are athletes and bodybuilders, Select Protein is a clean and premium protein that is suitable for anyone wanting more protein.
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.
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Can You Have A Protein Shake Before Bed Only If You Work Out Regularly
No. Anyone can have a protein shake before bed because it has many advantages. Shakes are a convenient option to ensure youre incorporating enough protein into your diet. Everyone needs a certain amount of protein in their body for muscle growth. The pre-sleep protein shake gives you the added advantage of muscle growth during sleep. It also improves sleep and may help in weight loss.
Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.
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What Is A Protein Shake Diet
A typical protein shake diet will replace one or two meals per day with a pre-purchased shake or one you prepare yourself using a soy-based or whey protein powder and some form of liquid. Many dieters use water because it doesn’t add calories, but you can also use milk or juice.
Let’s take a look at one popular protein diet meal plan and consider a few points that may help you decide whether or not it’s right for you.
How Does The Protein Shake Diet Work
A typical protein shake diet consists of a high protein and low carbohydrate diet, using these shakes as meal replacements. You will be replacing two or three meals per day by drinking one of these shakes that are purported to be filling and nutritious .
A standard protein shake diet meal plan may look like this:
- Breakfast- protein shake
- Snack- a high-protein or high-fat food under 100 calories, e.g., 1 cup of Greek yogurt
- Lunch- protein shake
- Snack- 1/2 cup blueberries
- Dinner- one full meal of your choice
When youre on a 7-day protein shake diet, youd repeat this eating pattern for each day. Your dinner meals should have a high protein content and a lower content of carbohydrates and healthy fats.
The idea behind this method is that you consume fewer carbohydrates which means that your body will have no fuel for energy, so it must break down fat instead. Furthermore, those who go on this diet believe that protein suppresses hunger.
This then supposedly leads to a reduction in calorie intake, allowing people on such diets to feel more satisfied after consuming limited calories, thereby making them eat less overall.
Whats A Protein Shake Diet
Protein powders mixed with milk or water are a classic shake used as a supplement for protein. These smoothies are loved mainly by gym freaks. And these shakes not only contain proteins but are also rich in sugar. And these can have a great taste if you add some chocolate flavoring and fruit.
Protein shakes are a convenient way of increasing protein intake, which undoubtedly contributes to muscle growth, forming hormones and enzymes. Even transmitting nerve impulses on your entire body and even protecting the bodys immune system.
Although, not all protein shakes are capable of doing all these. Only those which are authentic and verified can deliver the best results.
Protein shakes can help you restore your protein breakdown after intense workout sessions. And this can indeed be a fantastic way to build your muscles and physique, but you cant expect its magic unless you are regular with your exercise and consistent with this shake.
How To Use Protein Powder For Weight Loss The Ultimate Guide
Now that the new year is underway, many people make it a goal to start a new exercise regimen and consume a healthier diet to help lose weight. For the best results, you need to practice a combination of nutritious eating and working outand drinking protein shakes with the right protein powder can help with both of these goals.
There are tons of benefits to incorporating protein shakes into your diet, but you also must balance the rest of your daily meals by consuming the right foods to fuel your body and help your metabolism burn fat. The biggest concern when following a weight loss program is that you may begin burning lean muscle instead of fat. To avoid this problem, and begin your diet in the healthiest way possible, follow these tips on how to use protein powder for weight loss this year.
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The Best Protein Powder For Weight Loss You Can Buy Right Now
One of the most popular and well priced on the market, this no-frills protein powder does what it says on the tin. Its low fat, low sugar and high protein per scoop. It comes in loads of flavours , tastes good, mixes well and has great energy-boosting macronutrients.
Whats more, whey protein has been scientifically proven to aid weight loss a study of overweight people supplementing their diet with it found that they lost more weight and gained muscle mass than those who didnt. The same research revealed that whey protein users also enjoyed a reduction in their blood pressure and cholesterol!
Whey is effective in boosting weight loss because of its ability to decrease appetite and make you feel fuller, meaning youre less likely to overeat.
One potential downside is that this protein powder contains acesulfame potassium , said to be 200 times sweeter than sugar – but it’s relatively harmless at low levels.
Supreme Nutrition Diet Whey uses natural fat-blasting ingredients green tea and flaxseed to help you reach your weight loss goals.
Its also low in calories and high in whey protein, which we already know has been proven to help people drop pounds, according to studies. One user said having 2.5 scoops twice a day as a meal replacement had helped them lose 4kg in two weeks!
With only 123 calories per serving, its a good all-rounder for anyone trying to lose weight, stay lean or naturally burn fat.
Ascent Native Fuel Micellar Casein
Ascent uses only natural ingredients and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,” says Tara Collingwood, RD, team dietitian for the Orlando Magic. “Its also an excellent source of all essential amino acids.
Per serving: 110 calories, 1 g fat, , 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein
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Do Protein Shakes Taste Better With Milk Or Water
Although both milk and water are good options to mix with protein powder, water is often recommended as it does not change the overall flavor of your shake. The main difference between these two liquids is that milk may have a slightly higher fat content, improving its taste in some cases.
The use of protein powder can be an effective way to get the nutrients you need without eating too many calories. Although most protein shakes are not going to provide the best taste, there are some steps you can take to improve their overall flavor.
What Is The Best Thing To Mix With Protein Powder
If youre having a hard time finding a good protein shake that tastes great, fruit is one of the best things to mix with protein powder. Many different fruits can be added to your protein shake, including berries, bananas, apples, and oranges. However, most fruits will need to be combined with some milk or liquid-based product to ensure your shake is not too thick.
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What To Add To Your Protein Shake
Not only are protein shakes by themselves with water pretty boring, but they also typically don’t provide enough nutrients if you are looking to have one for breakfast or as part of a meal. Jillian recommends blending your protein powder with one cup of frozen berries, one cup of greens , and unsweetened almond milk. Other add-ins could be nut butter, chia seeds, flaxseed, and unsweetened coconut.
If you’re looking for protein shake inspiration, check out our gallery of 23 protein-packed smoothies to stay full.
Image Source: POPSUGAR Photography / Cera Hensley
Are Protein Shakes Good For Weight Loss
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.
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What Constitutes A Meal Replacement
Research over the last 15 years has demonstrated that using meal replacement shakes to create a calorie deficit is an effective means of weight management recognized by the European Food Safety Authority and the Academy of Nutrition and Dietetics in the United States.
The European Union Commission Regulation has found that substituting two of the main daily meals of an energy-restricted diet with meal replacements contributes to weight loss. Substituting one of the main daily meals with such products helps people maintain their weight after weight loss.
To qualify as meal replacements, according to the European Union, these products should meet the following compositional criteria:
- Energy: 200-250 kcal
- Protein: 25-50% of the total energy content of the product
- Fat: 30 % of the total available energy content of the product
- Vitamins and minerals: 30% of the nutrient reference values
In a study from the University of Ulm, led by Marion Flechtner-Mors, Ph.D, member of the Nutrition Advisory Board at Herbalife Nutrition, participants struggling with obesity underwent an energy-restricted diet and were randomly assigned to either high-protein diet or a conventional protein diet for 12 months. Protein-enriched meal replacements were used to supplement the diet of the high-protein group.
So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, 2.2g of protein per kg of bodyweight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. Here’s how to do it.
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How To Pick The Right Protein Powder
With so many protein powders on the market, it may seem overwhelming to choose the right one to meet your goals. Some contain tons of added sugars, artificial sweeteners, or other sketchy fillers. Dietitian Jillian Kubala, MS, RD, told POPSUGAR to pay attention to the ingredients and nutrition information when picking a protein powder.
“Look for protein powders with no sugar added or ones that are sweetened with stevia,” she said. “Avoid protein powders with artificial flavors, colorings, and preservatives. Pea protein, whey protein, collagen peptides, brown rice protein, and hemp protein are all excellent choices. The fewer the ingredients, the better.”
Protein Shakes Weight Loss And Muscle Gain
There are a few main reasons you may use protein shakes: to slim down, to acquire muscle or to supplement your diet with nutrients it does not otherwise provide.
If you have a considerable amount of weight to lose, clinical research studies have revealed you might be most effective if you have two or more shakes day-to-day and reduce calories in the rest of your diet.
Nutrition Journal released a research study revealing that overweight individuals who drank up to 5 protein shakes everyday and ate just one regular meal lost significantly more weight and body fat over a 16-week trial period than topics who followed a food-based eating strategy.
Scientific research recommends that if youre really active and attempting to construct muscle mass, youll get the most gain from supplementing with a moderate quantity of protein on the days you carry out strength training.
In a research study published in 2013, healthy men who already practiced resistance training started supplementing with 48 grams of protein 3 times weekly, right away after exercise on the days that they trained. After eight weeks, the topics regularly showed muscle mass gains as well as enhancements in strength and power.
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