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.
When To Have Protein Shakes
Another good time to consume a protein shake is after a workout. This is the point at which your body needs instant nourishment for muscle recovery and growth. The recommended consumption window is 30 to 45 minutes after your workout. This timeline is important because protein uptake is usually faster after a workout. You can also take the shake 30 minutes before your workout to energize yourself and boost your stamina.
What Is Muscle Protein Synthesis
We have talked a lot about building, repairing and strengthening muscles, but how does the muscle building process actually transpire? The answer is through a process called muscle protein synthesis the way in which your body uses amino acids to build new muscle.
While youre going about your daily life, your body is working away in the background turning over protein. This energy-building process is referred to as catabolism or breakdown. This explains why even the non-active require protein each day, to replace protein being broken down. When you train, the muscles break down at a faster rate due to the extra stress. Luckily, our bodies react to this as soon as the exercise is over by switching to a state of anabolism or protein synthesis.
Protein synthesis works to repair the damaged muscles following stress as well as build and strengthen existing muscles. Having a shake or meal high in protein and carbohydrates before and/or after your workout will help protein anabolism work more effectively. This is also when choosing a powder with high quantities of leucine becomes important.
Jacob Wilson, PHD in Skeletal Muscle Physiology, explains that to maximise muscle protein synthesis, you need around 3g of leucine per serving. Consuming a serve of whey protein, with over 10g of leucine per 100g will make sure youve got this covered.
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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
Did You Knowmost People Trying To Lose Weight Fail To Do So Because Of A Lack Of Protein
In general, it is no secret that increasing protein intake speeds up fat burning. Proteins have a “thermic” effect, meaning that they create heat in the body through the process of digestion. Eating a meal high in protein forces more calories to burn as it takes a lot of energy to digest protein, brown rice protein, in particular, includes unique peptides that reduce weight gain more than those in white rice protein or soy protein. Protein powders have another important role in your weight loss efforts. Blood sugar spikes in response to the meals you eat, which causes the pancreas to secrete the hormone insulin to facilitate the storage of circulating nutrients. Large insulin spikes that result from high carbohydrate-containing meals trigger fat storage and may lead to insulin resistance. Taking in more protein with a meal helps balance this blood sugar and insulin effect to prevent body fat storage.Don’t be afraid to up the amount of protein consumption in your day, regardless of whether you are building, cutting or just staying healthy. Your body will utilize each and every gram of protein it needs!
One of the reasons Beyond Yourself Vegan Protein has become the fastest-selling in the market is its taste! Vegan Proteins have a stigma of tasting gritty, earthy and bitter. That doesn’t fly in the Beyond Yourself house, we only make exceptional, high quality tasting products, so making the best, smoothest Vegan Protein was mandatory!
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Why Is Protein Powder Good For Weight Loss
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
Help You Lose More Weight
Because taking in more protein can helps to decrease your food intake and improve your metabolism, there is also plenty of evidence that increasing your protein intake leads to greater weight loss outcomes over time.
In fact, numerous weight-loss trials comparing the effects of high-protein versus high carb diets have ultimately found that those on high-protein diets lost significantly more weight.
For example, one 6-month study ultimately found that compared to participants on a high-carb diet, those who followed a high-protein diet lost 8.4 more pounds, on average, over the course of the trial .
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Were All Different And So Many Things Come Into Play Here
For example, what if you already get the amount of protein that your body needs?
Even if youre not consuming excess calories, if you take in more protein than you need, it can get in the way of your weight loss efforts.
In fact, if you already get plenty of protein and you try to add more in, but then CUT OUT OTHER FOODS THAT YOU NEED, youll fall short on the nutrients that your body needs to function at its best and that keep you healthy, make your metabolism run efficiently, provide you with energy and that also make the most of proteinlike certain B vitamins that help you to turn your protein into usable energy and to be used appropriately for muscle growth. So, clearly in this case, if youre adding in protein at the expense of cutting other important nutrients, protein powder isnt ideal for you.
Protein Makes You Burn More Calories
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep (
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day .
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
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Peanut Butter Protein Shake
The homemade peanut butter protein shake gives you a nutty, creamy, and delicious feel. The upside with this shake is that it does not contain added sugar, and it is high in fiber and low in fat. Prepare it by blending 1 cup of yogurt, ½ cup of almond milk, 1 to 2 tablespoons of peanut butter, and 15-20 green grapes. Refrigerate the mixture and enjoy it chilled.
Does Protein Powder Make You Gain Weight Heres What We Know
Protein powder alone isnt likely to cause weight gain, but the way youre using it might. For example, if you add protein powder to your diet without changing the rest of your meals to accommodate the extra calories, you may start gaining weight. Of course, for some people, weight gain is their goal when they supplement their diet with protein powder, but its something to be mindful of if you are trying to lose weight.
One potential source of weight gain when consuming protein shakes may occur when you use them as a meal replacement. Some people do not feel as full after consuming liquids instead of solid food, which may lead to snacking . For example, one study found that whey protein supplements did not result in a measurable increase in fullness or decreased food intake. If you are hungry and need a snack, stick to high-protein foods like Greek yogurt, boiled eggs, or almonds.
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What If The Protein Powder Has Artificial Sweeteners
While artificial sweeteners do not contribute any extra calories, they may have indirect effects on your metabolism and appetite cutes. Alternatives to sugar may not meet your needs either: artificial sweeteners when consumed in moderation are generally recognized as safe. However, many choose to avoid them due to associating them with headaches, stomach upset, and an increase in cravings. Your best bet is to choose more natural sugar alternatives like stevia, monk fruit, or erythritol.
If you are wondering if alternative sugars are right for you, consider whether or not you are experiencing any of these side effects.
Adding Protein Powder Alone To Your Diet Even Given That Protein Boosts Metabolism And Is A Helpful Nutrient In Weight Loss Wont Cause Weight Loss In Fact It Would Do The Opposite
But heres the thing, despite the fact that protein CAN have all the positive weight and metabolism boosting benefits we just mentioned, protein powder wont automatically help you to lose weight, even if you just swap it for carbs
THERE ARE MANY FACTORS THAT ARE INVOLVED.
The key is knowing how much protein your body needs and whether youre getting itand if you are getting it, whether you are ABSORBING IT.
And if you are absorbing it, whether youre getting the appropriate amounts throughout the day to make the most of it alland whether youre getting it from sources that your body can really utilize.
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Raw Egg Protein Shake
The raw egg protein shake is not only important for weight loss but also muscle building. The main ingredient of the homemade protein shake is raw egg, and you must ensure that the eggs you use are of good quality. The shake is made by mixing 1 raw egg including its yolk, ½ avocado, ½ cup of milk or coconut milk, 1 banana, 1 teaspoon of honey, and ½ teaspoon of cinnamon. To prepare, place all the ingredients in a blender and blend them .
When Should You Drink A Protein Shake For Weight Loss
The timing of your protein shake depends on where it fits with your goals and your daily meal plan. If the protein shake is designed to replace a meal, then simply have it at that time.
If youre consuming protein to help you gain muscle, its best to have it after your workout, and for up to 24 hours after.5 If youre using low-calorie shakes to feel full and satisfied, it might be most useful to have them between meals. You can tailor it depending on when you usually feel the hungriest.
Shakes also have a high liquid content, typically containing at least 812 ounces of liquid. Liquids reach your stomach faster than food, so this can help fill your stomach and help you to feel satisfied quickly.
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What Protein Powders Are In Our Pantries
Now, lets take a peek in our pantries so that once you know if protein powder will help you to lose weight, you can choose some of the best onesinstead of carb-rich snacks or instead of a sweet treat at night instead of ice cream.
Lyssie does this swap by making popsicles with protein powder for her sweet evening treats. We have some of our clients sprinkle chocolate protein powder on their yogurt or roll dates in it.
Tip: If youre hungry in the afternoon and end up at vending machine: mix a spoonful of protein powder and blend with fruit, or mix it in with frozen fruit for a chocolatey or vanilla fruit flavoror even have one of these options as part of a meal to stave off hunger.
What To Add To Your Protein Shake
Not only are protein shakes by themselves with water pretty boring, but they also typically don’t provide enough nutrients if you are looking to have one for breakfast or as part of a meal. Jillian recommends blending your protein powder with one cup of frozen berries, one cup of greens , and unsweetened almond milk. Other add-ins could be nut butter, chia seeds, flaxseed, and unsweetened coconut.
If you’re looking for protein shake inspiration, check out our gallery of 23 protein-packed smoothies to stay full.
Image Source: POPSUGAR Photography / Cera Hensley
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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
At Bulk Nutrients Were Here To Help
No matter what your goals are, at Bulk Nutrients, were here to support you.
Whether youre an experienced athlete or just starting on your fitness journey, contact us for your free samples, advice or any questions about our products.
Call us on +61 3 6266 4725, email , chat on our website or use our online contact form.
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Prevent Subsequent Weight Regain
On top of aiding in the weight loss process itself, research also suggests that maintaining a higher protein intake after youve lost weight helps to prevent any subsequent weight regain.
For example, one such study involving women who had just lost between 5 and 10% of their body weight ultimately found that those who kept their protein intake up around 20% over the course of a 6-month weight management program saw significantly less weight regain compared to subjects with only moderate protein intakes.
Can Kos Protein Help Me Lose Weight
KOS Organic Vegan Plant-Based Protein Powder is an excellent option for people trying to lose weight. It can be used as a nutritious meal replacement for 1-2 meals per day, along with eating healthy snacks and a sensible dinner. Protein and fibers are filling and allow you to eat less while consuming fewer calories.
As always, you should check with your healthcare provider before beginning any weight loss plan.
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What Should I Look For In A Protein Powder If I’m Trying To Lose Weight
First things first, Byrd suggests looking for a protein powder that is high in fiber, high in protein, and low in carbs. “These types of protein powders will help keep you full longer, curb cravings, and help prevent sugar highs and crashes during the day,” she says.
Some other things to keep in mind when making your pick:
Check the label. Make sure you look for something with at least 20 grams of protein, less than 10 grams of total carbohydrates, and at least 3 grams of fiber per scoop. You should also look for protein powders that are naturally-sweetened using ingredients like monk fruit extract, stevia, and natural flavors. “Avoid protein powders that use sucralose, sugar alcohols, aspartame, Splenda, and other artificial sweeteners,” says Byrd. She also suggests avoiding milk powders, milk solids, and gluten, since they are unnecessary fillers that can cause bloating and gastrointestinal issues.
Opt for a protein blend if you’re going plant-based. Whey, casein, or egg-based proteins are complete proteins, meaning they have all nine essential amino acids that allow your body to better absorb and make the most of your protein source. If you’re opting for a plant-based protein, look for a blend these can also feature a complete amino acid profile.
Keeping that in mind, we asked nutritionists for their picks of the best protein powders for weight loss. Here are 17 awesome options.
How Does Protein Powder Help Lose Weight
A protein shake can be used as a quick and easy breakfast or lunch. Instead of going through a fast-food line or grabbing something heavy in calories like a donut or bagel, a protein shake can be used to replace a meal. Include apples or berries as part of the breakfast to get the full range of nutrients with the protein shake.
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