Are Protein Shakes Fattening
In general, protein shakes are not fattening. That being said, if you are using a protein powder with high levels of carbs, sodium, sugars, and fats the yes, it could cause you to gain weight. The options on this list are to facilitate weight loss, so they do not contain high levels of carbs, sodium, sugars, or fats.
How Much Protein Powder Is Too Much
If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.
This isnt a hard and fast rule, just a general guideline.
The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.
There are some exceptions, of course, such as for people who are struggling to gain weight.
So What Is The Best Protein Powder To Buy
Things can get confusing when you start to shop. There are casein protein powders, whey protein powders, hemp powders and soy protein powders. So which is best protein powder for women? What should you take if youre vegan? And what if you lift weights in the gym? Should you take a different protein powder after HIIT to the one you take post-yoga?! SO. MANY. QUESTIONS.
Fret not, cos weve got the inside scoop . Here, we round-up the main types of protein powder, what theyre good for and how to take them.
What is whey protein? Promise you wont be put off if we tell you? Whey protein is actually the liquid bits scraped off of cheese. Yup, gross. But, according to the Journal of Applied Physiology, its the most effective protein for your body to use.
Who is it best for? Whey protein powder is the best protein powder for high intensity workouts and weight lifting. Jenna told us: Whey protein is absorbed most quickly and is therefore recommended after a high intensity workout throughout the day.
Why is it good? The concentration of protein in whey powder is so much higher than any other options – were talking 60-70% higher than vegan protein powders. Its to be expected, since its an animal product, but theres a lot more leucine in it .
When to take it: If you work out a lot, you should have 15g of whey protein before your workout and 15g after. This will get it working faster.
When to take it: You should take pea protein powder post work-out.
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Are Premade Protein Shakes Easier To Use
There are many protein shakes that you can buy at the store, but they are not easy to use because people have different preferences. Some individuals prefer the ease of scooping out powder from a container while others need to measure their daily intake using an enclosed scoop or dispenser.
If you want to make your own protein shake using fresh ingredients, you need to invest in a blender. If you do not have time to prepare snacks on your own, premade shakes are good options for convenience-seeking individuals.
Factor #: Processing Method And Quality
Protein powders are created through various processing methods and come in several different forms, including concentrates, isolates, and hydrolysates.
Lets look at each processing method in more depth.
Concentrates: Protein is extracted from animal or plant-based foods by using high heat and acid or enzymes. Concentrates are the least processed and can be 35 to 80 percent protein by weight.21 A protein percentage of 70 to 80 percent is generally the most common .
The remaining percentage is made up of carbohydrates and fats. So if you dont mind having some additional calories from non-protein sources, protein concentrate could be a good option for you.
Isolates: Protein isolates go through an additional filtration process, which reduces the amount of fat and carbohydrates, leaving 90 percent or more protein by weight. This makes them slightly faster-digesting, though there isnt evidence that this results in improved recovery, muscle growth, or fat loss.
Since isolates usually contain a bit less fat and carbohydrates than concentrates, they might be a slightly better choice for those who are carefully limiting their fat or carb intake, or who are willing to pay more just for potential extra benefit, even if not proven.
Whey, casein, and milk protein isolates may also be slightly better for people with lactose intolerance, since more processing removes much of the lactose.
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Best Whey Protein Powders
Whey is a milk-based protein thats quickly and easily digested and absorbed, which can help you feel full and energized.
Whey protein can be a good choice to use before or after working out. In fact, studies show that whey protein can help boost muscle growth and improve body composition when paired with resistance training (
Now Sports Egg White Protein
NOW Sports Egg White Protein Powder is free of dairy, so its a good choice if youre lactose intolerant. Its also paleo-friendly and free of fillers, additives, and sweeteners.
Additionally, this product is certified by Informed Sport, a third-party organization that tests supplements to ensure that theyre free of banned substances.
The smooth, unflavored powder is a great addition to shakes, smoothies, and baked goods.
Still, some reviews note that it can be somewhat hard to mix, so it may not be suitable for all types of recipes.
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Optimum Nutrition Gold Standard Chocolate Protein Shake
Thenumbers: 160 calories, 24 grams protein, 7 grams carbohydrates, 2 grams sugar
If you like old-school whey protein, it’s hard to better than this pick from Optimum nutrition. It’s both the most affordable and protein packed on this listbut it’s relatively low on carbs, so it’s not the best one-stop recovery solution.
How Many Grams Of Protein Per Day To Build Muscle
The recommended amount of protein is 50g per day for adults, however this can differ if youre looking to build muscle. There are multiple ways to calculate how much protein you need to eat for example you could eat 2g of protein per each kg that you weigh. However, the Department of Health advises that you shouldnt consume more than twice the amount of protein recommended for men or women.
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How To Know Which Brand Is Right For Me
There are a few factors that you need to consider in finding the best whey protein powder for your needs. Some people prefer powders that have additional ingredients added. Other people do not want this, so they stick with basic brands. You also have to decide if the price is an issue for you when purchasing a protein powder.
The cheapest one does not necessarily mean it is a product you should buy. You might end up with a low-quality whey protein powder if you go for the lowest price on the market. Some brands also offer discounts and special offers from time to time, so you would not have to overspend just to get your preferred brand of whey protein powder.
Finding the best whey protein shake can be a challenge, but it does not have to be that complicated. Just give the factors mentioned here a close consideration and you should surely get your preferred brand of protein powder in no time at all.
Protein Breakthrough By Bioptimizers
Protein Breakthrough by BiOptimizers is a tasty, plant-based protein powder formulated to boost your protein consumption. Researchers spent 17 years developing this protein blend, so you can be sure that not only is it high-quality, it also has a good flavor and the texture is smooth.
Some of the ingredients used in Protein Breakthrough include protein from three high-quality sources of vegan protein:
- Pumpkin seeds
When blended together, these three sources make you feel full and satisfied for longer, which means hunger is minimized and cravings reduced.
Additionally, Protein Breakthrough by BiOptimizers contains a total source of amino acids to support recovery and is low in carbs. While its more expensive than some of the other options on our list, the value makes it worth the price.
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Protein Shakes For Weight Gain
If your aim is weight gain or increased muscle mass, adding protein shakes to your daily diet can help you to reach your goals. The added calories, nutrients and muscle-building proteins will help your body to renew and grow muscle and tissue. You can find out more about how to healthily gain weight here and read on to find out how protein shakes can help you on your weight gain journey.
Are There Any Weight Gain Shakes For Females
If you are a woman hoping to increase your protein intake, gain weight and build muscle, there are many shake options out there for you. In general, most protein sources and supplements are none gender specific and it is more important to focus on your size and weight to find whats right for your body.
Most women do have a smaller body mass than men and so may need less protein, for example, the recommended intake of protein is 0.75g per kilogram of body weight.There are protein shake brands available such as Slender Blend which are suited to both females and males, as well as being gluten free, soy free and vegetarian.
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When To Drink Protein Shakes
If youre trying to navigate the wild world of protein supplements, we know it isnt easy. With so many products and enormous amounts of information out there, Im sure youre asking questions like, What type of protein powder is the best for me? or When should I drink a protein shake? Were happy to step up and share our expert advice to help you understand how protein shakes can help you produce your desired health and fitness results.
How Much Do I Need
The amount of protein needed is based on the amount or type of activity you are doing and is measured per gram per kg of your body weight.
This means a short, petite person with a sedentary lifestyle e.g. desk job will need significantly less protein than a tall, heavier set person who plays team sports.
See the table below to see how much protein you should be consuming every day:
|Muscle gain and weight loss||2.0g|
If you choose to increase your protein intake, you can do this in a few ways.
One way to consume more protein is by simply increasing the amount of protein you eat at mealtimes, with foods like lean meat, soya products, wholegrains, legumes, beans, fish, etc.
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Another way is to use protein powder or high-protein meal replacement shakes to quickly top up your protein.
Of course, you can always do both if you want to seriously boost your protein intake, it all depends on how much you need.
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Navitas Organics Hemp Powder
In addition to offering 13 grams of hemp-based protein, Navitas Organic Hemp Powder is a good source of magnesium, iron, and fiber. It also contains omega-3 and omega-6 fatty acids and all nine essential amino acids.The powder is suitable for people who require gluten-free options and have digestive sensitivities.
Plus, it has an earthy, nutty taste with no chalky aftertaste and can be used as a flour substitute.
The powder also dissolves well, so it can be a delicious addition to smoothies, yogurt, and baked goods. You can even add it to dips, salads, and soups.
According to the companys website, Navitas Organics products are third-party tested to ensure quality and safety, though the name of the testing organization isnt disclosed.
Just keep in mind that its a bit lower in protein than other products on this list, which may be a drawback for some.
What Is A Meal Replacement
Not to be confused with protein shakes, smoothies or juicing, meal replacements are products intended to replace the nutritional value of a meal but with lower total calorie intake. They include protein along with other nutrients and are often used for weight loss or weight maintenance, with protein to satisfy hunger and manage ones appetite. Depending on the program, they could be used to replace one or two of the usual three daily meals. A protein shake, on the other hand, is primarily intended to deliver protein and is usually designed to add protein to the diet, not to replace a meal.
As ready-to-eat or easy-to-prepare foods, meal replacements can come in a variety of forms, including meal bars, shakes, and powders that can be mixed with milk. Shakes, in particular, can replace high-fat and high-calorie meals with a measured amount of calories.
Unlike protein shakes or fruit and vegetable juices, a 200- or 300-calorie meal replacement shake provides both macronutrients and micronutrients typically consumed in a typical 500 to 800 calorie meal.
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What Is The Healthiest Protein Powder
The healthiest protein powder is the one that youll actually take.
For example, Carnation Breakfast Essentials doesnt contain the most high quality ingredients by a long-shot and has added sugar in its ingredient list. However, its still recommended by Pierce to some clients because it tastes good and its more affordable than most others.
If price isnt an issue, and youre looking solely for the product thats gonna provide the most benefit, then you should reach for a whey protein isolate powder that contains minimal other ingredients like the offerings from Klean Athlete or Momentous.
Becoming A Team Beachbody Club Member
Another way of getting discounts on Beachbody items, including Shakeology shakes, is to become a Team Beachbody Club member.
You can save up to 10% on all purchases you make from Beachbody or the Shakeology website by becoming a club member.
In addition to the discounted prices, you will also avail numerous perks when you become a club member, which includes personalized meal plans, VIP access to celebrity trainers, Beachbody on Demand, and member message boards.
To become a club member, you will have to pay the Beachbody Club Membership fee of $38.87, charged every quarter.
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Best Vegan Protein Shake
Pros: Vegan, contains MCT oil, pea and brown rice protein, no artificial ingredients, mild flavor, sweetened with coconut sugar, soy-free
Cons: Only 18 grams of protein per serving, expensive
Whether you’re lactose intolerant, vegan, or just trying to cut back on your animal proteins, plant-based protein has been shown to build muscle just as effectively as animal protein.
With 18 grams derived from pea and brown rice proteins, the Aloha Organic Plant-Based Protein Shake is, for starters, the best tasting vegan protein drink we’ve tried.
It uses natural sugar and minimal amounts to land a mildly sweet flavor. But Aloha sets itself apart from the other drinks in our guide with its credentials of being dairy-free, soy-free, vegan, non-GMO, organic, and free of any artificial ingredients.
The Aloha Protein Shake comes in three flavors: Vanilla, Chocolate Sea Salt, and Coconut, the latter of which was my favorite with its delicate, balanced flavor that didn’t overwhelm the taste buds and was smooth and refreshing after a hard workout.
I tried the shake as a replacement for lunch and as an afternoon snack. While it didn’t leave me starving, I found I was still looking for more food to calm my cravings. It might work well with some nuts as a quick snack to tide you over between meals.
Cons: Has a tiny amount of artificial sweeteners, unremarkable taste
Ladder Plant Protein Powder
For those that prefer a plant protein shake, Ladder offers a plant protein powder that tastes delicious. In addition, it provides a full spectrum of essential amino acids to ensure that you are getting all the right building blocks to fuel your muscles.
Like its sister product above, this protein shake is also NSF-certified for sport and tested to ensure it contains no artificial ingredients, fillers or colors.
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