Should You Drink Protein Shakes For Weight Loss

/7want More Muscle Mass

5 MUST-TRY PROTEIN SHAKES for Weight Loss, Muscle Building, and Boosting Metabolism (with macros)

However, if you are depending on protein shakes to transform your body, build more muscles, the best time would be to drink it in the 30-45 minute gap post your workout. This is because your body needs protein in these crucial minutes to heal and recover and rebuild those muscles. Protein, when had with water takes care of the dip in nutrition as well as hydration and keeps the metabolism running up and high.

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.


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 ).


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

19 ).

26 ).

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:

  • hemp
  • rice

While most research suggests a high protein diet is safe for most individuals, it may be less safe for those living with underlying kidney issues. If you believe or know you have kidney complications, talk with your doctor before increasing your protein intake .

For reference, the recommended minimum amount of protein for an adult assigned male at birth under the age of 65 is around 56 grams per day. Its around 67 grams per day for those older than 65 .

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.

You May Like: Which Protein Powder Can You Buy With Food Stamps

How Can I Reduce My Tummy In 7 Days

Additionally, check out these tips for how to burn belly fat in less than a week.

  • Include aerobic exercises in your daily routine.
  • Reduce refined carbs.
  • Add fatty fish to your diet.
  • Start the day with a high protein breakfast.
  • Drink enough water.
  • Cut back on carbs especially refined carbs.
  • Protein In The Morning

    How to Make the Best Protein Shakes for Weight Loss ...

    There is not much evidence suggesting that consuming a protein shake for breakfast offers any unique benefits.

    In fact, at least one study suggests that it is best to divide your protein intake evenly between meals throughout the day to optimize skeletal muscle protein synthesis.

    But if weight loss is your goal, you might consider having a protein shake for breakfast.

    Studies have shown that protein can help reduce levels of hunger hormones and increase levels of hormones that help you feel satiated. Some research has directly linked consuming a higher-protein breakfast with better weight loss outcomes.

    But remember that no single meal will make or break your long-term success. Your daily calorie intake matters most.

    If you have a protein shake for breakfast, followed by a nutritionally balanced lunch and dinner, along with a healthy dose of physical activity each day, you’re most likely to reach your weight loss goals.

    Don’t Miss: Do You Subtract Protein From Carbs On Keto

    Whats The Difference Between Weight Loss And Muscle Gain Protein Shakes

    A weight-loss protein shake is designed for people trying to lose weight.

    It contains 15-30 grams of protein and usually only 3-5 grams of carbohydrates.

    The fat content in this type of shake usually will be around 1 gram while the fiber content will be about 3 grams.

    This will keep you feeling full longer than a regular protein shake and will help reduce your appetite throughout the day.

    A muscle gain protein shake is designed for men and women who are trying to gain weight or put on some muscle mass.

    It usually contains 30-50 grams of protein per serving, 10-15 grams of carbohydrates, 2-3 grams of fat, and 5-10 grams of fiber per serving.

    This type of shake will give your body the macronutrients it needs to help build muscle and keep your carbohydrate intake low.

    Its important to note that these shakes are not designed for bulking up.

    They are designed for those who want to lose some fat, put on a little muscle, and be healthy at the same time because it is possible to do this.

    However, it is not necessary and you wont gain any more muscle mass by consuming this type of protein shake vs. a standard weight-loss shake while dieting.

    There is no difference when it comes to the amount of weight or fat that you will lose by drinking a protein shake vs. not drinking one.

    Well, unless you are drinking a low-carb protein shake, but those are mostly designed to help you lose fat vs. just weight.

    Some protein shakes will also contain added fiber.

    When Should I Drink Protein Shakes For Weight Loss

    When you’re hungry.

    That might sound too obvious, but here’s the thing about hunger: If you’re consuming at least 30 grams of protein and 5 grams of fiber in a sitting, you likely won’t feel hungry again until your next mealtime.

    One exception is if you’ve just undertaken a massive workout, but even then you could have a shake to replenish as long as that shake is built in a healthful way.

    You may be wondering about this thing called a “nutrient window,” which was a theory within the nutrition community. It stated that if you didn’t consume the necessary protein to build muscle and lose weight within a 30 to 60 minute window before or after a workout, your body wouldn’t use that protein. New science shows that’s just not true anymore.

    As long as you’re consuming your daily requirements for protein over the course of the day, you’re fine. And that includes through protein shakes.

    Read Also: Which Protein Powder Can You Buy With Food Stamps

    The Role Of Protein And Fiber In Meal Replacements

    Plant-based proteins like soy or whey tend to be one of the main ingredients in many meal replacements. In some products, dietary fiber also plays an important role. This combination has a reason for being: both of these components help to manage hunger and appetite.

    Hunger and appetite, although sometimes used as synonyms, are not the same. Hunger refers to a physiological need to eat, while appetite is the desire to eat. People may report the desire to eat in the absence of hunger. Apart from physiological factors, the sensorial exposure to food, such as sight, smell, taste, has been shown to increase appetite.

    But how exactly do plant-based protein and fiber contribute to satiety?


    • You are most likely to feel fuller after eating protein than other nutrients.
    • Protein is digested more slowly than carbohydrates, which means it is present in the gastrointestinal tract for a longer time.
    • Plant-based and animal sourced proteins have a similar effect on appetite.
    • Soy-based proteins are not only high-quality protein but a source of fiber.


    Because protein is such an important ingredient in meal replacements, there is some confusion about whether they are the same as protein shakes. They are not, and youll see why.

    Spinach And Flaxseed Protein Shake


    Yet another one of the amazing smoothies that you can most definitely opt for is the spinach and flaxseed smoothie.

    As bad as the combination might sound, it is actually quite beneficial for the body as a whole. The spinach is loaded with beneficial vitamins and minerals, especially Vitamin A and iron which helps in boosting the bodys overall immunity and strength.

    Adding in flax seed and chia seed into the protein shake is further beneficial in improving the overall protein content of the shake altogether.

    The flaxseed is high in fiber which further helps you in reaching your satiety faster and thus aids in ensuring that you stay full for a longer period of time.


  • In a blender, add all the ingredients excess for the flaxseed and chia seeds
  • Once everything is 3/4th blended, add the seeds and blend again
  • Pour it into a glass and sprinkle with a few chia seeds as a garnish and drink
  • Flax seed, Chia seed, Protein powder

    Also Check: Which Protein Powder Can You Buy With Food Stamps

    Is It Ok To Have Protein Shake Everyday

    While protein shakes around workouts and between meals are helpful, make sure youre getting enough throughout the day. Both foods and supplements can help you meet your goals. For healthy people, there are little or no health risks associated with using protein shakes while following a high-protein diet.

    Protein Shake Mistakes You Keep Making

    So far, we’ve covered understanding what protein is, how protein shakes should never replace real food and how much protein you need to build muscle, plus the best sources. Read on for the mistakes you keep making.

    Protein Shake Mistake #1: Youre Overcomplicating Things

    Got milk? Plus dried fruit and few scoops of almond butter? Youre doing it wrong. Load up your DIY shake with too many ingredients and youre going to whack up the calorie count for no extra benefit, says nutritionist Scott Baptie.

    You May Like: Can You Get Protein Powder With Food Stamps

    Does Whey Cause Hair Loss

    But a leading hair expert warns that whey protein could cause your hair to fall out. Whey protein exaggerates or accelerates the hair loss process because there is evidence it increases the level of testosterone when combined with muscle-building exercise, said Dr Bessam Farjo, a hair transplant surgeon.

    How dangerous is whey protein?

    Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins. Possible benefits include weight loss and lowering cholesterol. Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.

    Does whey protein cause cancer?

    Some people claim that the amino acid composition of whey protein contains more acidic amino acids, which promote a net acidic load on the body, impairing cellular function and potentially stimulating cancer growth.

    Does protein powder make you fart?

    Protein farts are more of an inconvenience than they are dangerous. You may experience increased flatulence when you first start whey protein powders and snacks. You might also notice more farting after a high-protein meal. In the long-term though, flatulence from a high-protein diet could be the least of your worries.

    When should I drink whey protein?

    Was this information helpful?

    Protein Shake Mistake #: Youve Gone Two Scoops Too Far

    Different Shakes For Different Folks: Should You Be ...

    You really can have too much of a good thing. If youre filling your shopping basket to the brim with chicken and powder tubs then weve got some bad news: youre just going to the additional calories could just be increasing your waist line. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport: sumo wrestling.

    The Fix

    Calculators at the ready: you need 1.5 to 2 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if youre the UK average of 83kg, you need at least 133 grams of protein each day. Dont be put off if this sounds like a lot, as one chicken breast contains around 30g of protein. “This means you can easily consume enough without resorting to supps, says PT Peter Parasiliti. If youve already chowed down a protein-packed chicken salad for lunch and a bulk-up burger for dinner, chances are you’ve already met you protein requirements.

    Also Check: What Are Premier Protein Shakes Good For

    When Is The Best Time To Take Protein

    Protein supplements are some of the most popular supplements on the planet.

    People use them for a variety of reasons, including to build muscle, lose weight or simply improve their overall health and wellness.

    However, many people wonder about the best time to take them.

    This article explains when the best time to take protein is, depending on your health goals.

    You May Like: Is Protein Powder Good For You To Lose Weight

    Can You Lose Weight By Drinking Whey Protein

    Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds while increasing lean muscle mass .

    Does whey protein reduce belly fat?

    Can whey protein reduce belly fat? Some studies show that consuming proteins can directly affect belly fat, especially when combined with strength training. Whey protein helps you feel full, suppressing the urge to eat large meals or snack all the time, thus helping you to consume fewer calories throughout the day.

    How many whey protein shakes a day for weight loss? A commonly recommended dosage is 12 scoops per day, usually after workouts. Its recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

    Is whey protein good for weight loss without exercise?

    Yes If you use whey powder, such as in the form of a smoothie, in place of calories you would normally intake from a standard meal, you can lose weight without exercise.

    Recommended Reading: Protein Shakes Cholesterol

    Is A Protein Shake A Good Breakfast For Weight Loss

    As long as that protein shake contains 30 grams of protein and five grams of fiber, yes.

    Look, a protein shake is a good meal any time of day as long as that protein shake is nutritionally sound.

    Yes, it is this simple.

    Now onto the recipes from the Men’s Health archive that are cost-effective, delicious, and nutritionally sound.

    1. Peanut Butter, Chocolate, Banana

    In a blender, combine 2 Tbsp peanut butter, 1 banana, 1/3 cup whey protein, 1 ½ cup chocolate milk. Blend, adding ice, if you want, until you achieve your desired consistency.

    2. The Peach and Protein

    3. Very Berry Super Shake

    In a blender, combine 12 oz water, 1 cup spinach, 2 cups frozen mixed berries, ½ cup plain yogurt, 2 scoops vanilla protein powder, 1 Tbsp walnuts, 1 Tbsp ground flaxseed. Blend, adding ice, if you want, until you achieve your desired consistency.

    4. Strawberry Banana Shake

    In a blender, combine 12 oz water 2 scoops vanilla or strawberry flavored protein powder, 1 banana, 1 cup frozen strawberries, 1 cup spinach2 tbsp ground flax. Blend, adding ice, if you want, until you achieve your desired consistency.

    5. Chocolate Cherry Shake

    In a blender, combine 12 oz water 2 scoops chocolate flavored protein powder, 2 cups sweet dark cherries , 1 cups spinach, 1 Tbsp walnuts, 1 Tbsp ground flax, 1 Tbsp cacao nibs or dark cocoa powder. Blend, adding ice, if you want, until you achieve your desired consistency.

    6. Vanilla Pumpkin Pie Shake

    7. Baked Apple Shake

    Why Should You Start Drinking Protein Shakes

    How many protein shakes to drink a day

    If you dont have protein shakes every day, when is a good time to start? Daily protein shakes are often used simply for convenience, and many people would prefer to get their protein from whole food sources instead. However, there are several occasions when the addition of protein shakes to your diet should be considered.

    Growing, athletic teenagers may have reason to add protein powders and shakes to their diet. Teenagers, especially teenage boys, need more protein than adults. Not only does their protein intake go to building and repairing their muscles, the protein is necessary for general growth as well. Without the proper amount of protein, teens may not grow as much as they could have had they been consuming a protein powder of some kind. Increasing the amount of protein in whole foods can be more difficult for teens as well, especially athletes, as they have less time at home and eat at least one meal a day at school. However, with children especially, scrutiny and caution is recommended when picking out a protein powder. While whey and soy proteins are most common in athletes, getting a plant-based protein powder is a safer, less-allergenic option.

    Also Check: Cholesterol In Protein Shakes

    Popular Articles

    Related Articles