Should I Drink Protein If I Want To Lose Weight

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There are a lot of options available in the market but if there is anything you should be paying attention to, it has to be the time of the day when you drink it. Depending on when you have it, it can have different results.

For maximum performance output and impact, it is ideal if you take your fitness goal into consideration- weight loss or muscle gain and buildup.

When To Drink Protein Shakes For Muscle Gain

When it comes to building muscle, consuming enough total protein each day is far more important than when you consume your protein.

Assuming youre already hitting your daily protein target, however, research shows that . . .

  • Youll probablygain muscle faster eating four-to-six servings of protein every day than fewer.
  • Having some protein within one-to-two hours pre and post training hasat besta very small but positive effect on muscle growth. That said, this doesnt necessarily have to be in the form of a protein shakeyou can also just eat a high-protein meal within a couple hours of the beginning and ending of your workout.;;

Thus, if you want to do everything you can to maximize muscle growth, consume protein shakes . . .

  • Between meals to make sure you evenly space out your servings of protein throughout the day
  • One-to-two hours before you train if you havent had a high-protein meal within two hours of starting your workout, or one-to-two hours after you train if dont plan on eating a high-protein meal within two hours of finishing your workout;

In the big scheme of things, the timing of your protein shakes relative to your workouts isnt overly important. Your first priority is always to consume enough total protein throughout the day, and your second priority is to evenly spread that protein out across about 4-to-6 meals per day. Once youre doing those two things, you dont need to worry about much else when it comes to protein timing.

How To Get Enough Protein

Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?

Our #1 recommendation is to get protein from whole foods whenever possible. This will ensure you get plenty of vitamins and minerals.

A serving of protein is about the size and thickness of your palm:

Protein can come from any number of sources, including:

  • Meat .
  • Fish and shellfish .
  • Legumes .

Not a meat-eater? Read our massive plant-based guide!

However, if youre aiming for the higher ranges of protein intake you might need to supplement.;

Personally, I drink a protein shake daily to help me reach my goals.;

Some protein supplements to consider:

  • Whey protein powder, a milk byproduct widely used as a protein supplement.
  • Egg-based protein powders
  • Pea protein powder, a popular supplement in the plant-based community.;
  • Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies.;

    Whether through whole foods or supplements, protein should be a main part of every meal you eat. Its one of our top recommendations for being a healthy nerd.;

    Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel!

    You can always adjust up or down based on your results.

    If you need any help along the way, we got you.;

    Here are three ways to continue your journey with Nerd Fitness.;

    Try your free trial right here:

    Alright, I want to hear from you:

    -Steve

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    When To Drink Your Protein Powder

    For people looking to put on muscle and not necessarily lose weight, it might make sense to drink a protein shake after a workout in addition to your other meals throughout the day to get in those extra calories and grams of protein. For people looking to strictly lose weight, the timing may be a little different.

    “If you tend to opt for things like chips or cookies, maybe a protein shake is a better and easier option that actually provides some nutrients to your diet, rather than empty calories,” dietitian Natalie Rizzo, MS, RD, told POPSUGAR. If protein powders are replacing an unhealthy snack, then they could help boost your weight-loss efforts; Jillian said they can keep your hunger levels in check and keep you on track.

    However, eating in a calorie deficit is still important for weight loss. If you are drinking a protein shake after every workout but still eating meals and snacks as you normally would, you could be ingesting a couple hundred extra calories a day, which could stall your progress. Just be mindful that your protein shakes are still fitting into your allotted calories for the day, a number that should be decided with help from your doctor or dietitian.

    Does A Protein Powder Help With Fat Loss

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    The majority of studies on protein supplementation + weight loss are done in conjunction with a lower calorie diet. The aim being to preserve muscle mass for the purposes described above, not to generate weight loss alone. The results are however conflicting as to whether the inclusion of protein powder into a diet will increase fat loss over + above what would normally occur with a wholefood protein diet. The focus should really be on achieving your total amount of protein in your day + if a protein powder helps you make your target then use it appropriately. For people that are already eating a high protein diet, a protein supplement is probably an unneccessary addition to their diet, however if you are struggling to include a good quality protein source into every meal then you could use a protein supplement in just those meals to make sure you are achieving enough.

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    Fat Oxidation And Metabolism

    As we already discussed, current data suggests that pre-bed casein doesnt reduce fat-burning, but whey protein before bed does.

    And eating any food, especially carbs–whether before bed or otherwise–lowers fat-burning compared to fasting .

    Therefore, if you want to maximize fat-burning, your best bet is to skip pre-bed meals. Or, if you dont fast before bed, at least make sure to avoid carbs for a few hours before you sleep.

    Additionally, a 2017 study from the American Journal of Clinical Nutrition found that, on average, people with higher body fat ate their meals later compared to lean people.

    To quote the researchers, the consumption of food during the circadian evening and/or night, independent of more traditional risk factors such as amount or content of food intake and activity level, plays an important role in body composition.

    While the 2017 study doesnt prove that consuming protein shakes before bed will lead to inevitable fat gain, it does suggest that avoiding food for several hours before bed is wise if you want to stay lean.

    Using Protein Drinks Correctly

    As with any food or drink, not all protein drinks are the same. According to the Mayo Clinic, most adults require only 46 to 56 grams of protein per day, while bodybuilders generally multiply their weight by 10 to figure out how much protein they need. There’s a huge difference between those two numbers, but as long as you don’t fall below 46 grams per day, you should be fine. Many protein drinks and powders are just milkshakes with a handful of whey powder tossed in, so read the labels before you purchase them.

    Homemade protein shakes are simple to make in the blender. Start with nonfat yogurt and either milk, soy milk or nut milk. Add a banana for potassium, and flavor your drink with any combination of fruits and vegetables that you like. Add a scoop of peanut butter or other nut butter or a good quality protein powder and some ice, and you have a frothy, delicious, protein-packed drink to replenish your body after a run.

    Do not put raw eggs or raw meat into your protein shakes. No matter how dedicated a runner you are, you’re neither Rocky nor Bruce Lee, and you don’t need the risk of salmonella or e. coli.

    References

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    How Protein Can Help You Lose Weight Naturally

    Protein is the single most important nutrient for weight loss and a better looking body.

    A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (

    Protein can help you lose weight and belly fat, and it works via several different mechanisms.

    This is a detailed review of the effects of protein on weight loss.

    How Much You Really Need

    Protein Powders for Weight Loss!

    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.

    Read more:7 Popular Protein Myths Totally Busted by Science

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    Slimfast Advanced Energy Meal Replacement Shakes

    This SlimFast product contains 20 g of protein, and each serving is 180 calories. It has a caramel latte flavor, meaning it may make a suitable replacement for a breakfast meal. As it also contains caffeine, it might help people wake up in the morning.

    However, to maintain a balanced diet, a person should consider consuming this alongside other healthful breakfast foods.

    It also contains 5 g of dietary fiber, which some

    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.

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    Protein Shake Without Working Out

    The average protein shake provides about 30 grams of protein a third of the amount a 150-pound person eating a high-protein diet needs daily. But those 30 grams are easy to get through whole foods. For example, 3.5 ounces of chicken breast has 31 grams of protein, according to the USDA. It also has only 165 calories. Chicken is an excellent source of lean protein for a calorie-controlled, weight-loss diet.

    Chances are, a chicken breast is also going to satisfy you more than a liquid shake. According to an article in Trends in Food Science & Technology in February 2015, liquid calories have a weaker effect on satiety and can therefore lead to excess calorie intake.

    Whole foods, such as whole grains and vegetables, are also a better source of fiber, another highly satiating nutrient that slows digestion and can delay the release of an appetite-stimulating hormone called ghrelin, according to a review article in Journal of Nutrition and Metabolism in January 2019.

    In reality, only a small fraction of the population may benefit from protein shakes the very active, the elderly and the infirm. People who are killing it in the gym six days a week may need a lot of extra protein for muscle repair and recovery, and they may find it challenging to get everything they need through a healthy diet.

    Now Lets Talk Carbohydrates

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    When we think of carbohydrates we often think of starchy sources such as bread and pasta which is why this necessary word receives a bad reputation in the realm of weight loss.;However, carbohydrates are in fact in everything that we eat, our fruits and vegetables included. As an example, a cup of chopped fruit usually contains anywhere between 15-20 grams of carbohydrates. What is important to recognise is that not all sources of carbohydrates are made equal and that complex and wholesome sources can in fact support your weight loss journey.;

    As the backbone of many smoothie recipes, bananas form a staple in many fitness devotees diets. However, when it comes to shedding kilos or weight management, bananas receive a bad reputation. But contrary to popular belief, they can in fact aid in weight loss. Studies have found that bananas not only help reduce bloat and belly fat but they are also packed full of potassium which helps reduce water retention. Also a good source of;fibre, a banana in your smoothie will help keep you feeling fuller for longer, cutting out the need to snack.;

    Oats are also a great way to add carbohydrates into your meal replacement smoothie with half a cup containing around 27 grams of carbohydrates. Oats are not only packed full of fibre and are low in calories, they are also a great source of protein and will help you feel full and satisfied after your smoothie.;

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    Developing A Workout Routine

    While drinking protein shakes can certainly help you to meet your goals of losing weight, just incorporating shakes into your diet is not enoughexercise is key to losing weight. Because you must burn more calories than you consume in order to drop pounds, you may want to focus on high-intensity workouts. Cardio is one of the best ways to burn a lot of calories quickly. Running or cycling are popular cardio workouts that will help you to work up a sweat, burn calories and strengthen other parts of your body like your core and legs.

    Most people who are trying to lose weight will focus on building up muscles in their core, but your initial goal should be to burn off excess fat before trying to build the lean muscle underneath. Swimming, rowing, using the elliptical and jumping rope are other great calorie-burning workouts. As you notice your weight beginning to drop, you can start to integrate more strength-building exercises into your routine.

    Protein Calculator: How Much Protein Do I Need

    Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.

    CALORIES | MACRONUTRIENTS | PROTEIN | ALL NUTRITION CALCULATORS

    The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.

    This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!

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    Protein Increases The Thermic Effect Of Food

    The thermic effect of food is the cost of digesting your food.;

    Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.;

    While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.;

    In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .;

    However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.;

    You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.

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