When it comes to protein shakes, most people associate them with muscle building. However, they can also be used by those who want to shed a few pounds. Proteins are important especially for those who want to lose weight. Protein shakes are drinks made by mixing water with a protein powder. Most people use protein shakes to help meet the daily protein requirements.
You can buy protein powder and mix it or get pre-made protein shakes.
When can you replace a meal with a protein shake?
You can replace a meal with a protein shake if you have a very active lifestyle. Shakes can help you get the nutrients you need if you do not have the time to cook. You can have your meal and replenish your meal on the go. In short, you can have a whole meal in the form of a shake without worrying about missing some nutrients.
Instead of getting fast food, meal replacement shakes are a healthy alternative that is good for your body. You can also incorporate your specific nutrient requirements and add the necessary ingredients to your meal replacement shake. The best meal replacement shake should have healthy amounts of protein, fiber, healthy fat, carbs, and super foods that contain additional proteins. They should be low in calories and have no added sugars or artificial sweeteners.
Popular types of protein shakes
There are two types of protein shakes:
- Animal protein shakes that are made using animal proteins. The main ones are milk and egg-white.
- Plant based proteins that are made from plant proteins.
Protein shakes come in powder form and you only need to add water. There are different types of proteins used to make protein shakes with the popular ones being:
It is dairy based and has the essential amino acids. It is easily absorbed in the body making it ideal for muscle building and muscle recovery. Taking whey can help you increase your muscle mass.
Whey helps you lose weight by reducing your appetite and making you feel fuller for longer.
It is also dairy based and has the essential amino acids. It is also high in calcium. When exposed to stomach acids, the protein forms curds that are slowly digested. This makes it stay longer in the stomach and reduces your appetite. The slow digestion rate is effective in preventing craving by keeping you hunger-free for longer.
Soy protein is a plant-based protein that has all essential amino acids. It is ideal for vegans and those who cannot tolerate milk based proteins. It is especially beneficial to women and helps them lose belly fat faster. It also reduces your appetite and can be used as a meal-replacement shake.
- Hemp protein that is plant based and is high in fats that contain omega 3 and 6. It is low in lysine that is an essential amino acid.
- Fiber fortified protein
Everyone knows that plant-based foods are the best source of fiber. Other than helping you have a healthy digestive tract, fiber is essential when you want to lose weight. When making plant-based protein shakes, you find that most of the fiber is removed. However, there are some protein shakes that have fiber in them. The fiber comes from rice, peas, garbanzo beans and chia seeds.
When fiber is added to protein shakes, it increases its weight loss effectiveness. When taken, you do not get hungry for more hours than if you take a normal protein shake.
Pea protein is a complete protein like soy and contains all the essential amino acids. However, it has low levels of cysteine and methionine. It is made from yellow peas and is hypoallergenic. This makes it ideal for those who are allergic to milk, egg and soy proteins.
It has an earthy taste that you might not like but will keep you hunger-free for longer.
Some protein shakes contain one type of protein while others have several protein types to increase the nutrient value of the protein shake.
How can you protein shakes help you lose weight?
They reduce your appetite
Protein shakes reduce your appetite in the following ways:
They reduce the levels of hunger hormones while increasing those of appetite-reducing hormones.
They also help you feel fuller for longer. This makes you take less meals and reduces your cravings.
They can increase your metabolism
Taking protein shakes can make you burn more calories by boosting your metabolism. A lot of energy is needed to digest protein enabling you to burn excess fat. By adding exercise to a high-protein budget, you can build more muscles.
They help prevent muscle loss
Most weight loss diets make you lose muscle mass and this reduces your metabolism. By incorporating protein shakes in your diet, you ensure that your muscle mass is not affected. It also makes muscle management more efficient.
They help you not regain the weight back
The hardest part of losing weight is keeping it off. Protein shakes can help you maintain a healthy weight. Adding protein to your diet can reduce the amount of weight you gain after working hard to lose weight.
When can you use protein shakes?
It is recommended to take 5 grams of fiber and 30 grams of protein in one sitting. This will reduce your appetite and aid in your weight loss goals. You can take your protein shake an hour before your meal.
If you are working out, you need to take a protein shake after your work out to help in recovery and building your muscles. You can take your protein shake in place of your meals as long as you have a healthy diet.
Are there side effects to protein shakes?
Some people might experience bloating and gas when they take protein shakes. This is especially the case when they take proteins their bodies are allergic to. For instance, if you are lactose intolerant, it would not be a good idea to take milk-based protein shakes. You can solve this by taking plant-based protein shakes or those made with egg whites.
It is not advisable to take large amounts of high-protein shakes. This is because it can affect your kidney if you have a history of kidney disease.
Protein shakes are not just used for muscle building, you can use them to lose weight. Meal replacement protein shakes can be used in place of meals. There are protein shakes that are created to suit everyone including vegans and those who are allergic to milk-based proteins. However, you will get the most results when you incorporate exercise into your lifestyle. That way, you will build your muscles and get a leaner body.