First Do Protein Shakes Make You Bulk Up
Some peoplewomen especiallyworry that in consuming protein shakes, they’ll lose weight but increase bulk. But our experts explain that this is far from the case. While Wilcock notes that protein shakes are indeed designed to help muscle growth, you actually need to do three things to really grow bulky muscles: lift heavy weights, get adequate recovery, and consume more protein. Increasing protein intake alonewhether in the form of food or shakeswill not suddenly turn you into Arnold Schwarzenegger.
“In essence, the body is lazy,” says Wilcock. “A protein shake on its own is no different to eating a couple of chicken breasts. It can help with the sufficient nutrition part, but without the stimulus and then the recovery, the body will carry on as normal.”
“Protein just supports the exercise you are doing,” adds Robert S. Herbst, personal trainer, and 19-time World Champion powerlifter. “If you do heavy squats, bench press, and curls and then eat protein, you will put on muscle mass. If you row for half an hour and then have protein, you will be lean and long.” In fact, gaining this sort of lean, long muscle can actually help your weight loss goals over the long term.
And protein shakes can even help counteract the muscle loss that is a natural side effect of a calorie deficit.
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Can Protein Shakes Change Body Composition
Shakes can also be used to increase your protein intake when trying to lose fat and gain lean mass. When you exercise and burn calories, but are also consuming less from your diet, the body starts to break down stored fat as long as it has enough protein.4
It may sound confusing that gaining mass can lead to weight loss, but the more muscle your body has, the more energy it burns. Plus, when youre burning calories during intense workouts, protein shakes not only help your muscles to repair, but also prevent their breakdown. This helps your body to burn fat instead.3
Using protein powder in addition to exercise that builds muscle can help lead to these long-term body composition changes.5
Summary: High protein diets promote muscle growth by providing the protein they need to build and repair after a workout. Higher levels of muscle, or lean mass, increase metabolism for greater calorie burn even at rest.
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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Can You Eat Too Much Protein
Just like any macronutrient, it is possible to over-consume protein. With the rise of low-carb eating plans like keto and paleo high-protein diets are more popular than ever. But unfortunately, the long-term impact on health is still a bit of a mystery.
With that in mind, its best to consult with a registered dietitian or your primary care provider who can help you determine the best amount of protein for your specific needs.
At the end of the day, consuming too much protein shouldnt harm your health. However, the excess protein you consume is usually stored as fat which can lead to weight gain over time. So if youre on a mission to gain a few pounds, bumping up your daily protein intake may help. Just be sure to stick with a premium quality protein powder to ensure youre fueling your body with clean ingredients.
What Happens If Your Diet Is Too Protein Rich
The National Academy of Science warns that, at least 10%, but no more than 35%, of your daily calories should come from protein.
Thats right, there is risk in consuming too much protein. Unlike carbs and fats, the body does not have a way to store protein. Therefore, if you eat too much protein it can be converted to either glucose or adipose tissue .
So if too much protein can turn into sugar and fat, doesn’t it seem ironic that many people drink protein shakes to help lose weight?!
Furthermore, when protein converts to glucose it goes through a process that inherently produces ammonia in your body. This can be excreted through your urine as urea, however, in excessive cases over long-periods of time, it can be toxic to your body. This could cause organ damage and/or metabolic acidosis .
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They Can Help Stabilize Your Hunger Hormones
Adding some protein to your favorite smoothie recipe can not only keep you feeling full for longer, but it may also help suppress your hunger hormones and kick those cravings to the curb.
“Whether you use a protein powder, cow’s milk, Greek yogurt, or tofu, you can bolster the protein content which will help you have a satisfying smoothie that also fills you up with supportive calories, rather than empty calories that are lacking nutrients. In fact, higher protein intake increases levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. This can help lead to a reduction in calories throughout the day,” explains Lisa Bruno, MS, RDN, founder of Well Done Nutrition.
When Combined With Protein They Help Aid Muscle Development
While the thought of eating steak after steak may sound laborious, drinking smoothies is a delicious and easy way to increase your protein intake and help build muscle along the way.
“Smoothies containing whey protein aid in muscle building. Muscles burn more energy, even when you are sitting and sleeping,” thus helping you shed pounds more easily, explains , creator of The Whole Foods Quick Start Guide with Tracker.
For more incentive to keep these satisfying drinks on your menu, check out these Side Effects of Giving up Smoothies, According to Science.
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How Do I Know How Much Protein I Need In My Diet
It is important to understand the amount of protein your body needs. Schwartz recommends .8 grams of protein per 1 kg of body weight to maintain body weight or 1.1 grams per 1 kg of body weight to gain muscle mass. In relation to food, imagine a single quarter-pound hamburger patty its about 30 grams of protein.
Remember, protein powder cannot do its job if diets are not balanced. Protein powder is marketed as this magic bullet to help someone gain lots of muscle mass or as a meal replacement to shed some weight. Protein powder is a great way to have breakfast or a faster way to consume more protein to bulk up. Regardless of the reason behind using a protein supplement, whole foods are still a great way to consume nutrients.
Protein And Weight Loss
Hunger is one of the hardest things to deal with when trying to lose weight. Most high-protein foods offer an excellent ratio of nutrition to calories, which ensures that you’re nourishing your body without overeating. Protein takes longer to digest and process, which means that it doesn’t cause the blood sugar spike and insulin response that refined sugars and processed starches do. This is important because those fluctuations can lead to overeating.
Protein helps you feel full longer because it blocks certain receptors in your gastrointestinal tract. When these receptors are blocked, your brain won’t signal hunger, which helps keep your calorie count where you want it.
Protein is also the main building block for developing muscles. The more lean muscle you have, the more calories your body burns when it’s at rest. Running builds and strengthens muscles, so protein is needed to support this.
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How Much Protein Do You Need For Weight Loss
If youre looking to lose weight and preserve muscle, then youll definitely want to eat a diet thats higher in protein. When youre in a calorie deficit, your body can break down your muscles for energy when it runs out of other sources. To prevent this, consuming 1.4 2.0 g/kg body weight has been shown to be sufficient in those who regularly exercise.6
Summary: General guidance for maintaining muscle mass while in a calorie deficit is to consume 1.4-2.0g of protein per kg of body weight.
What Are Different Types Of Protein Powders
You can make your own protein shake by mixing commercially prepared protein powders with water or milk, or you can buy pre-mixed liquids. This is a convenient option if you dont have access to high-protein foods and have trouble meeting your protein requirements through food alone.
Some protein powders contain a mix of two or more of these types available in the market:
- Whey protein: Isolated from cows milk, quickly absorbed by the body, contains all the essential amino acids.
- Casein protein: Isolated from cows milk, slowly absorbed by the body, contains all the essential amino acids.
- Soy protein: Plant-based protein isolated from soy and contains all the essential amino acids .
- Pea protein: Plant-based protein and contains all the essential amino acids .
- Hemp protein: Plant-based protein that contains all essential amino acids and is a rich source of omega-3 and omega-6 fatty acids .
- Rice protein: Plant-based protein that contains a lower proportion of the essential amino acid lysine.
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Protein Bars And Shakes Can Keep You Full So You Avoid Snacking
If you select the right protein bars and shakes they can keep you full until your next meal especially ones designed as meal replacements.
If I have a protein meal replacement shake for breakfast it usually holds me over until lunch.
Sometimes, I select a lower calorie bar and eat an apple or veggies with it.
Is There Only One Type Of Protein Powder
No, just to confuse the issue ever so slightly, protein powders are derived from a variety of sources, most particularly whey, casein, or vegan protein powders such as soy and peas. Talk to your local health food store specialist, gym instructor or personal trainer to find the best one for your needs.
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The Science Of Weight Loss
A protein-shakes-only diet will encourage weight loss as long as you observe strict dietary guidelines. Your meal-in-a-bottle could help cut those pounds down because, as fitness instructors say, abs are not made in the gym, theyre made in the kitchen. In other words, you cannot out-exercise a poor diet.
Exercise only helps in weight loss if you burn more calories than you eat. Unfortunately, most people overestimate the efficacy of their workout regime. They often burn fewer calories than they think.
As an illustration, a 5 10 154-pound man will only burn 480 calories after an hour of vigorous aerobic exercises. A pre-made burger can easily deliver 460 calories! Should this man leave the gym and head for the grill?
You can easily cancel those tireless efforts at the gym with a single meal. Stay on top of your relationship with food, and you will win the battle of the bulge.
A good long-term weight loss and maintenance menu should have ample vegetables, fruit, and lean proteins. It should also have whole grains, healthy fats, and a regular exercise routine.
Vega Protein & Greens
I like Vega because it includes many nutrients that Im interested in, such as pea protein, brown rice protein, and organic kale powder, says Sharon Palmer, RD. It’s a tasty vegan option, as well.
Per serving: 120 calories, 2.5 g fat , 270 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 20 g protein
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So Who Might Need The Extra Protein
The chronically ill.
As a nurse practitioner, I often see chronically ill patients who are protein deficient and drink a protein shake daily to attempt to meet their daily protein needs. Chronic illness can result in either elevated or decreased levels of plasma protein in the body, which indicates the amount of protein in your blood, namely albumin and globulin. Albumin plays an important role in providing amino acids for your bodys tissues. Globulin, which helps to support the immune system, plays a role in blood clotting and other vital systems.
Albumin and globulin are just two components of a blood test I routinely order on my patients called a comprehensive metabolic panel . While the CMP also measures other aspects including blood sugar, liver function tests, etc., it is helpful in determining if someone has abnormal plasma protein levels. In many chronically ill patients, these are abnormal. Examples of such chronic illnesses may include kidney disease, liver disease, autoimmune disorders, or the malnourished to name a few.
So, a protein shake may be beneficial to this population. If you are concerned about your health and plasma protein levels and/or you have a chronic illness, please follow up with a medical professional.
Orgain Organic Meal Replacement Shakes
4.5 out of 5 stars7,700+ Amazon customer reviews
If youre looking for an all-organic meal replacement shake, look no further than Orgain. All four flavorscreamy chocolate fudge, sweet vanilla bean, strawberries and cream, and iced café mochapack 16 grams of grass-fed whey protein powder. I love Orgain. I recommend it to everyone. I use the shakes as a meal replacement on busy days, and the protein drinks as nutritional supplements to keep up my protein levels. My elderly father has thrived since Orgain has become a staple of his breakfast meals, one Amazon customer says.
Make it a meal: Supplement this sweet drink with about 1/2 cup of plain Greek yogurt topped with 1/2 cup raspberries for an additional 105 calories, 10 grams protein, 2 grams fat, and 4 grams fiber.
Nutrition info for iced café mocha : 250 calories, 7 g fat , 32 g carbs , 260 mg sodium, 16 g protein
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How Much Weight Can I Lose With Meal Replacement Shakes
diet shakesweight lossmeal replacementdiet shakes
What are the best meal replacement shakes for weight loss?
- Best for nutrition. Beachbody’s Shakeology.
- Best for taste. Herbalife’s Formula 1.
- Best for organic. Orgain Clean Nutrition.
- Best for vegans. Garden of Life.
- Best for protein. Nutrisystem’s TurboShake.
- Best for women. Medifast Shakes.
Why Should You Drink Protein Shakes
Protein shakes are a fantastic way to lose weight and build muscle.
They are also a good way to prevent muscle loss while dieting.
The benefits of drinking protein shakes for weight and muscle gain go beyond just losing the pounds. Here are some other benefits:
Protein shakes are extremely healthy for your hair, skin, bones, and nails.
When youre constantly under a lot of stress or if you have an extremely fast metabolism, it is very possible to lose a lot of hair and suffer from brittle nails and weak bones.
This happens because your body has an extremely difficult time replenishing the vitamins and minerals that are lost through excessive sweating or just by going for long periods of time without eating anything at all.
Especially when youre on a low-carb diet, fatigue kicks in and the body is under constant stress.
Drinking protein shakes will help replace some of the nutrients that your body is lacking to help give you more energy.
Protein shakes help improve your mood and mental alertness.
If youre feeling depressed or sad, protein shakes can help lift your mood with a combination of macronutrients that will give you energy and make you feel more positive.
Protein is also known to help balance out some neurotransmitters in the brain that are associated with being happy.
Protein shakes have been shown to decrease anxiety levels since they have been proven to elevate serotonin levels in the brain.
Protein shakes are a great source of fiber.
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What Types Of Smoothies Help With Weight Loss
The types of smoothies that you will want to make are green smoothies, with limited fruit. Thats because smoothies that contain fruit have more fructose and therefore more sugar. This in turn correlates to more calories.
I suggest making smoothies that have a pain liquid base, such as water or coconut water. If youre going to use almond milk, then make sure it doesnt have any sugar in it. Unfortunately there are many almond milks out there that have a lot of sugar.
Next, I would focus on greens. Now, not everyone likes to have green smoothies, but believe me when I say that they are vastly superior at helping you lose weight.
Green smoothies are better at helping you shed the pounds for a few reasons. First, they are not as appetizing as a berry smoothie. Sad to say, but honestly, what sounds more deliciousa berry smoothie with almond butter or a green smoothie made with kales and other leafy greens?
The other reason that green smoothies are ideal for helping you lose weight is that youre going to get more insoluble and soluble fiber when you drink them.
This fiber helps fill you up. Thats one of the big reasons that if youre on a diet and normally drink juices, even leafy green juices, then I would suggest switching over to making smoothies.
The fiber in the smoothies will fill you up whereas a pure juice, even a green juice, isnt going to fill you up as well.
Here are two of my favorite recipes. Take a quick look at them before we move on to the next section.
How To Use Protein Shakes For Weight Loss
To help you lose weight, protein shakes should replace at least one meal a day, says Mir B. Ali, MD, Medical Director at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.
For example, a 2021 review found that people lost more weight when they get 60% of their recommended calorie intake from meal replacements and 40% from other foods.
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