How Can Diet Protein Powder Help Me Lose Weight
Yes and no. Low calorie protein powders are can only help you lose weight when used in conjunction with an exercise plan. This will also help you build lean muscle.
A sensible way to diet, protein supplementation works in part because protein is satiating.
Not only that but digesting protein requires more calories too, meaning that even resting you are burning more cals.
When Should I Drink Protein Shakes For Weight Loss
If you are aiming for fat loss, the best time to drink your protein shake would be hours before working out, presumably mid-morning or afternoon. What it essentially does is suppress your appetite and supply enough nutrition to the body to keep the fat burning for longer, serving your weight loss mission.
Easy Protein Shake Recipe
This is indeed an easy protein shakes recipe. This is because you dont need too many ingredients to make recipes like this one shine. Therefore, I enjoy making these recipes on a daily basis.
In addition, this shake recipe contains one of my favourite nuts in the world, which is the almond. Who doesnt love the sweet, nutty flavour of almonds?
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Best Substitutes For Almond Milk
Take a look at the types of milks below which also work well in this shake recipe:
- oat another of my favourite dairy substitutes
- hazelnut often can come across as too nutty
- hemp if you like the particular flavour of hemp, then this substitute is for you
- coconut can make your shake quite creamy
- split pea this taste is not favoured by most people
- soy delicious and widely available!
Let me remind everyone, that these are the best dairy free and vegan alternatives.
To keep the amount of calories on the low side, I recommend using unsweetened versions of these varieties. Still, to make this recipe, I recommend using unsweetened almond milk because I love the flavour of almonds.
Protein Shakes Are Only For After Heavy Lifting Workouts
Fact: Protein shakes can be beneficial after any workout.
Protein shakes are designed to help muscles rebuild and repair which is obviously needed after heavy lifting, but also beneficial after lower intensity workouts like bar or yoga, or cardio training.
Most forms of exercise require the muscles to work hard and create microtears that will benefit from a boost of post-workout protein.
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Which Protein Powder Is Best
No protein powder is the same and different blend contains different amounts of protein, sugar, and even fat. The three main kinds are whey, casein, and brown rice protein powder.
- Whey The most popular and easy to find protein powder. Whey protein powder is dairy based, and has the highest protein content and lowest calories.
- Casein Perfect for baking and using in dessert recipes , casein protein powder is perfect to use if you prefer thicker and creamier protein shakes. While casein on its own is fantastic, they also come in blends which often have added sugar and calories in them.
- Brown rice A vegan and dairy free option, brown rice protein powder works similarly to casein but has an earthy flavor. This protein powder can also sometimes have added sugars or sweeteners in them.
Organic Valley Organic Fuel Vanilla Protein Powder 4 Stars
26g protein // 3g sugar // 140 calories // $2.68 per serving // organic // non GMO // gluten free // soy free
Even though Organic Valley comes in at the most expensive of the 6 protein powders, we still love this product! It definitely came in as the best whey protein powder to bake with and it was slightly sweet in the smoothie test. This product is organic and antibiotic-free and gives you 26g of protein per serving, the highest of all 6 proteins!
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Is Almond Milk Good For Protein Shakes
Yes it is. In general, almonds are an excellent source of protein.
In one serving, which is approximately 100 grams, there is an estimated 21 grams of protein. Moreover, almonds contain lots of healthy fats , of which there are 3.8 grams of saturated fat.
Youll also find that they contain nutrients like calcium, iron, and potassium. In essence, almonds give you all the proper nutrients you should consume per day.
Therefore, almonds and almond milk are excellent in protein shakes.
Is almond milk good for building muscle?
Yes, it is. Essentially, almond milk is a satisfactory ingredient for building muscle. Not only because it tastes great, but thanks to the fact that it is unsweetened, it contains few calories.
Plus, its natural and dairy free.
Just make sure you buy the unsweetened version. If you can get your hands on a fortified version, where more protein, calcium and vitamin D are added, even better.
This is why some recipes like these require the addition of the protein powder.
Which milk is best for protein shakes?
If were talking about pure nutritional value, then pea milk is the best.
Oh yes, thats right. Pea milk, made from split peas, can have just about as much protein as regular cows milk. However, in terms of flavour, its not for everybody.
It tends to have a floury taste profile. However, maybe youll be lucky to find a blend which contains vanilla or chocolate to improve the taste.
Protein From Whole Foods Is Ideal
Why is protein from whole foods superior? Mainly, its because it comes packaged with other nutrients: vitamins, minerals, phytochemicals, zoonutrients, and so on, depending on the source.
No supplement will be able to imitate those combinations exactly, nor their synergistic effects. And when foods are processed to create protein powder, certain nutrients may be stripped, and others may be added back inwhich can sometimes be beneficial, and sometimes not.
Of course, protein powder does digest faster than whole foods. This would be an advantage if you were trying to quickly flood your muscles with protein after a workout.
This is an approach called nutrient timingor eating certain nutrients at strategic timesand it was all the rage in the early 2000s. But as research advanced, the benefits of slamming a protein shake immediately after a workout proved less important than we once thought.
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How Much Protein Do I Need
Before you can find the protein powder thats right for you , it helps to understand exactly why protein matters so much in the first place.
The main reason to use protein powder is to help you hit your protein goals.
Not getting enough protein can cause you to:
- lose muscle mass
- have skin, hair, and nail problems
- heal more slowly if you get cuts or bruises
- experience mood swings
- be more likely to break bones
To be clear, though, this isnt a concern for the majority of folks.
Most people eating the average Western diet arent protein deficient.
The bare minimum protein requirement is estimated to be 0.8 grams per kilogram of body weight, or 0.36 grams per pound. So at the absolute minimum, a 160-pound person needs about 58 grams of protein to prevent protein deficiency.
For reference, a palm of protein has about 20 to 30 grams of protein. So with 2 to 3 palms of proteinlike chicken breast, tofu, Greek yogurt, or legumesper day, youd be set.
But eating the bare minimum of protein is different from eating an optimal amount of protein.
Generally, most active people can meet their optimal protein intake by eating 1 to 2 palms of protein at each meal.
Unless you have a specific medical reason to keep your protein intake low, most people will benefit from eating more protein.
Why? There are plenty of reasons, including:
Lets Take A Deeper Look: Protein Digestibility
Beyond complete and incomplete proteins, there are several other methods scientists use to assess protein quality.
The main measures scientists look at are digestibility and bioavailability, or how well your body is able to utilize a given type of protein. This can vary depending on a proteins amino acid makeup, along with other factors.
The Protein Digestibility Corrected Amino Acid Score is a measure of how much of a given protein is truly digestible. The highest possible score is 1.0. And the higher the score, the higher the quality of protein.
Theres another scale that some prefer, as it may provide a more accurate picture of bioavailability: The Digestible Indispensable Amino Acid Score . Similar to the PDCAAS, the higher the score, the higher-quality the protein.8
Heres how several common protein powders stack up according to these scales:
*Because DIAAS is a newer measure of protein quality, some values are unknown.**A 70:30 blend of pea and rice protein closely resembles whey protein, but ratios vary across manufacturers.
As you can see, animal proteins tend to score higher than plant proteins.
Similar to choosing protein made from incomplete protein sources, just because a protein powder doesnt have a PDCAAS of 1.0 or has a lower DIAAS doesnt mean its a poor option. It can still be beneficial as long as you get a variety of protein sources throughout the day.
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Teras Whey Simply Pure Protein 4 Stars
21g protein // 3g sugar// 110 calories// $1.24 per serving// gluten free// non GMO // grass-fed // organic
Teras Whey is such a great product for its price point. Out of our top 6 picks, it is the second cheapest at $1.24/serving. Teras Why has 21g of protein and is made from grass-fed, organic cows. We loved the subtly sweet vanilla flavor and the fact that it wasnt overly sweet!
Why Is Protein Powder So Expensive
Why Is Protein Powder so Expensive? Protein powder is so expensive because some of the ingredients used are costly. Protein powder can be made from whey, casein, eggs, rice, soy, pea and hemp. The value of each ingredient is different, as well as the testing and research done so some will be more expensive than others.
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Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
Are Protein Shakes Good For You
Protein shakes are a quick and efficient way to get a large dose of protein before or after a workout. If youre a highly active individual, you need more protein than a sedentary person, and protein shakes are a good option at any time of the day.
Protein shakes can also be a good option for someone who is active and trying to lose weight, since some food sources of protein, like red meat, are high in calories and fat.
Protein shakes are regarded as safe for healthy individuals. Since protein takes longer to digest than carbohydrates, it makes you feel more satisfied for longer and can prevent overeating.
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More Protein Smoothie Flavors To Try
- Fruit Raspberry, coconut, mango, lemon, lime, cherry, blackberry, and kiwi fruit.
- Candy Peppermint patty, peanut butter cup, snickers, Twix, and Nutella.
- Desserts Cake batter, funfetti, double chocolate, vanilla cupcake, cheesecake, blueberry cheesecake.
- Cakes Chocolate cake, red velvet cake, German chocolate cake, birthday cake, coconut cake, and lemon cake.
Best Protein Shake And Smoothie Recipes
Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!
Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.
Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.
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Using Shakes As Meal Replacements
Protein shakes can function well as meal replacements as long as they contain the nutrition you would consume at a normal meal time think not just protein, but also carbohydrates and healthy fats.
Adding fruit or vegetables can increase the volume and add healthy carbs and fibre to your shake.
If your protein shake is low in fat, you can add some peanut butter or avocado to round out your macros. Milk is also a simple way to boost the nutrition of your shake and make it more like a meal, while adding healthy calcium and additional protein
Garden Of Life Raw Organic Vanilla Protein Powder 5 Stars
22G protein // 0g sugar // 110 calories // $1.56 per serving// vegan // gluten-free // soy-free // non-gmo // organic
Garden of Life Vanilla Protein Powder was our all-around winner for this entire test! We absolutely loved the true vanilla flavor, the price-point and nutrition profile. There is 0 grams of sugar and 22 grams of protein in every serving AND being a plant based protein powder, it doesnt taste chalky or earthy at all! It was perfectly sweet in the smoothie and left the muffins moist and very fluffy. We HIGHLY recommend this product for sure consider it the best tasting protein powder on the market.
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Which Type Of Protein Is Best
Different types of protein may affect your body in distinct ways.
For instance, whey is absorbed quicker than casein. This makes it optimal for promoting muscle protein synthesis after exercise and could possibly help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective than soy and other plant-based proteins when it comes to weight loss, there are other small studies that show no real difference.
This seems to support the idea that individuals and their individual lifestyle factors are more important than the type of protein when it comes to weight loss or other desired outcomes (
As long as you are consuming a variety of protein sources throughout the day, these deficiencies likely wont cause a problem. But its always a good idea to talk with your doctor or consult with a registered dietitian before incorporating any new supplements into your diet.
The exact type of protein powder you use for protein shakes shouldnt make a major difference in fat loss, which means its more important to consider your individual health factors and dietary preferences.
Protein Shakes & Protein Powders
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Do They Make You Bloated
Protein shakes in general probably wont make you feel bloated, but it might be a side effect of other ingredients in your shake or your diet.
Many high protein products also contain extra fibre to help you feel full, which can cause gas and bloating, so if this is a concern for you, opt for a protein shake without added fibre.
Since protein does slow the digestive process, your stomach may feel fuller than after a meal of pure carbohydrates. If youre feeling bloated, try keeping your shakes simple and add water instead of milk. If you find bloating with one type of protein try soy or another vegan blend instead.
How To Make A Superfood Protein Smoothie
Step 1: get the right ingredients! This superfood protein smoothie is packed with delicious and nutritious ingredients, including:
- Cocoa powder
- Unsweetened almond milk
Step 2: measure your ingredients and place in your high-speed blender as you measure them. Pit your dates, and de-bone your kale before placing in the blender.
Step 3: blend everything together on high until smooth. Feel free to add more almond milk depending on how thick or thin you like your smoothies
Step 4: top with your favorite smoothie toppings , and enjoy!
- Nut butter
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