May Decrease Hunger And Appetite
Protein has been shown to help decrease hunger and appetite.
One key reason is that protein generally helps you feel full for longer than other macronutrients. This is due in part to the release of fullness hormones GLP-1 and PYY (
4 ).
In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast .
One meta-analysis of five studies also connected high protein intake and increased fullness. However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness 00042-3/abstract” rel=”nofollow”> 6).
Furthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness .
Only a few studies have looked at protein shakes and appetite specifically.
One small study in nine young women with obesity found that a whey protein drink actively reduced appetite .
In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories (
Thus, while results are promising, numerous factors may affect protein shakes influence on appetite and hunger.
Dont Replace Meals With Protein Shakes
Use protein powders as a supplement to your meals and snacks, rather than a replacement. You should try to gain most of your protein intake from a balanced, nutrient-rich diet. Some high-protein foods include eggs, chicken, yogurt, fish, seeds, nuts, pulses and soy products, such as tofu. As well as providing protein, these foods will also provide countless other essential vitamins and minerals, says Williams.
How To Choose The Best Weight Loss Shake
To choose the best meal replacement shake for weight loss, ignore the claims on the front of the package and read the ingredient list on the back.
Choose a product with the following qualifications:
- At least 15 grams of protein per serving
- At least 3 grams of fiber per serving
- Less than 10 grams of sugar per serving
- At least 33% of the Daily Value for vitamins and minerals
There are several different types of protein used in meal replacement shakes.
Whey protein has been found to improve satiety and is a good ingredient to look for in a meal replacement shake .
You can also make your own meal replacement shakes at home. There are endless combinations of ingredients, but here is one recipe to try:
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How To Use Protein Powders
If you calculate your protein intake and determine that youâre not getting enough for your athletic needs how can you best use protein powders to help you improve your performance?
First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. âBefore, during, and after a workout, carbs are what your body needs. Theyâre what your body uses for fuel, and what your muscles run on,â says Lewin. âYes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.â Since most protein powders have at least 20 grams of protein per scoop, youâd need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!
For a better ârecovery drinkâ after a workout, Lewin recommends a fruit smoothie with yogurt or milk, or, surprisingly, chocolate milk. âA glass of chocolate milk is one of the best things for recovery,â she says.
So when should you use protein powders, if youâve determined you need them to get more protein in your diet? Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts.
And donât forget, says Conn: âProtein powders are not really necessary if you have access to a normal, healthy diet.â
Show Sources
Barbara Lewin, RD, LD, dietitian and sports nutritionist, Ft. Myers, Fla.
Alabama Cooperative Extension System.
It Can Help With Post
Not only is a protein shake good for your muscles, but it can aid you in post-workout recovery. Having protein at least 30 minutes after a workout helps to feed your muscles and repair muscle tissues.
“Foods like protein bars or smoothies/ready-to-drink-shakes can be great options for snacks, especially post-workout snacks to help ensure you get the protein you need to start post-workout recovery,” Goodson.
” is super important after a workout to fuel your muscles,” says Simeone. “We always say it’s best to feed your muscles within 30 minutes of your workout. Additionally, protein plays a key role in producing antibodies needed for immune function, important enzymes, and hormones that boost your mood and more!”
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Protein Shake Mistake #: Youre Neglecting The Little Guys
Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. Not only will you struggle to add size, youll recover more slowly too. That means sore muscles putting the brakes on your performance.
The Fix
Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs crucial for growth. And leucine? Its is the key acid that stimulates muscle protein synthesis and growth, says Baptie. You need 3 grams of leucine to start this process.” Always read the label.
They May Not Be A Long
Meal replacement shakes may not be a long-term solution for weight management.
While many brands of meal shakes provide important nutrients, they cannot completely replace a healthy diet full of whole foods.
In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle.
Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes.
Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food.
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Most People Can Get Enough Protein From Their Diet
One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams.
For many people, it is relatively easy to reach recommended amounts through their usual diet. On average, Americans consume 65 to 90 grams of protein each day.
Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.
Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.
Foods Rich In Protein
Ultimately, protein shakes are processed food. Natural, unprocessed food will always be preferable. A protein-rich diet is a more nutritious way of facilitating muscle growth. You neednt eat a whole meal after exercising a simple snack should reap rewards. Foods high in protein include:
- Red meat beef, lamb, pork
- Poultry chicken, turkey, duck
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How Much Protein Does The Body Need To Support Muscle Growth And Repair
One common question among active consumers is how much protein our bodies need. According to The American College of Sports Medicine , individuals lifting weights regularly should consume 1.2-1.7 grams of protein per kilogram of body weight per day. This is equivalent to 0.5 to 0.8 grams of protein per pound of body weight.
Example: A 150 lb individual should consume anywhere from 75 grams to 120 grams of quality protein per day.
Daily protein intake needs can vary from person to person. Encourage your clients to work closely with a personal trainer or nutritionist to determine what macronutrient breakdown works best to support their goals.
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Can Protein Shakes Help You Gain Weight
Protein powders are effective at helping to build muscle shortly after a workout. But can protein shakes help you gain weight?
Protein shakes can help you lose weight, get lean and build strength and endurance. But can protein shakes help you gain weight too? Protein shakes are an effective way to gain weight if youre unable to do so through your diet alone. As well as gaining weight, adding protein shakes to your daily diet can also increase muscle mass.
Protein shakes can be quite dense in calories, helping you to quickly and easily up your calories without eating high-calorie foods, which are often unhealthy and packed with hidden ingredients, which will do your body no favors, said David Wiener, nutritionist and training specialist at Freeletics .
If you are using protein shakes to gain weight, its important to do it safely and in the healthiest way possible. According to the Mayo Clinic , too much protein in your diet for an extended period can result in nutritional deficiencies and can worsen existing kidney problems.
We spoke to the experts about whether the best protein powder can help you gain weight, and how to integrate it healthily into your diet. Plus, check out our guide to the best protein shaker to whip up your shake and sip on the move.
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Naturally Sweetened Pre Jym
Image courtesy Jym
This pre-workout supplement is sweetened naturally to promote better performance during workouts, without artificial dyes or sweeteners.
When JYM was established in 2013, it set the gold standard for what a genuine pre-workout should be. Its 14 distinct active ingredients provide energy for more demanding exercises build muscular strength and power increase muscle pumps and enhance mental drive and focus. Most other pre-workouts are underdosed and offer only stimulants that make you feel energized and jittery without providing much else. Pre JYM delivers superior workouts and bigger gains!
It Contains Lots Of Superfoods But Doesnt List Amounts
Shakeology claims to be an excellent source of powerful ingredients like adaptogens, digestive enzymes, chlorella, and prebiotics. However, it doesnt list the amount of these ingredients.
While research does support the use of some of the ingredients contained in Shakeology for therapeutic purposes, the amount matters.
For example, Shakeology contains adaptogens, which are herbs scientifically proven to counteract stress in the body .
One study in 60 people found that taking 250 mg or 600 mg of ashwagandha extract per day for 8 weeks significantly reduced perceived stress and blood levels of cortisol, the bodys primary stress hormone .
However, since Shakeology doesnt list the amount of ashwagandha or any herbs, enzymes, or fruit extracts for that matter, its unknown whether a shake contains an effective dose of these ingredients.
Its unlikely that the amounts of these superfoods are high enough to make a substantial impact on health. Instead, the inclusion of these compounds is likely just a way to make the product seem more healthy.
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Should You Drink A Protein Shake Before Or After You Work Out
Determining if you should have a protein shake before or after a workout isnt always clear and experts say both can benefit your sweat sesh. But, at the end of the day, it really depends on the individual.
If youre exercising while also trying to lose weight, Denise Alvey R.D., C.S.S.D., C.L.T., creator of New Perspective Nutrition,suggests enjoying your protein post-workout and consuming a two-to-one ratio of carbohydrates to protein . For example, a protein shake with oatmeal and fruit would be a great option for optimal recovery. If youre an endurance athlete like a long-distance runner, you can boost this ratio to three-to-one or even four-to-one, she says.
Having your protein shake after exercise promotes the rebuilding of muscle fibers and a carbohydrate snack works to replenish and recover energy post-workout, saysAngel Planells M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Alvey adds that drinking a protein shake and incorporating some kind of carbohydrate within 30 minutes post-gym time can tap into the anabolic window, which suggests there is a limited time after training where nourishing your muscles with protein and carbs can optimize your workout results and muscle gain.
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When To Eat Protein Snacks
As well as drinking a protein shake as part of your exercise routine, you may also want to consider eating some protein-rich snacks throughout the day.
These can help you stave off hunger pangs for longer if youre trying to lose weight and also boost your protein levels if youre hoping to improve the strength and size of your muscles.16,17
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Catabolic Vs Anabolic Mode
When you switch your body from catabolism to anabolism, it simply means your body goes into growth mode.
Think of catabolism as the breaking down of muscle and anabolism as the building of muscle.
As you know, its very important to maintain muscle at all costs.
Building muscle keeps you younger, longer, and boosts your metabolism which helps you to burn fat faster.
How do you flip the switch to turn your body from catabolic to anabolic mode?
How To Make Protein Shakes
Making protein shakes yourself is the best way to ensure that you’re not wasting calories on added sugar, fat and artificial ingredients. Start with milk, soy milk or a nut milk like almond or cashew. Add some low-fat yogurt for extra protein and to up the creaminess factor. One of the simplest protein shakes is soy milk, vanilla yogurt, two bananas, a healthy scoop of peanut butter and a squirt of pure maple syrup if you like it a little sweeter. Peel, break into chunks and freeze bananas for a thicker shake that will stay cold longer.
Start with your milk and yogurt base and add mixed berries, bananas and a scoop of whey powder. You can also add spinach or kale. Any fruit will work, so buy what’s in season. You can either peel the fruit or strain the protein shake if you like a smoother texture. The trick is to keep the nutrition factor high and the calorie count low if you aren’t exercising to burn off extra calories.
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How Much Protein Do We Need
People need to eat the right amount of protein each day.
From the age of 19 years, the 20152020 Dietary Guidelines for Americans recommend a protein intake of between each day depending on the persons age and sex. Protein intake for adults should account for 10 to 35 percent of their daily calories.
Protein intake is not the same as protein-rich food intake.
According to Choose My Plate, these protein recommendations equate to between 5 and 6.5 ounces of protein-rich food each day. One ounce could be, for example, one egg, one ounce of meat or fish, or a tablespoon of peanut butter.
Research suggests that endurance athletes may need more protein than healthy adults who do not exercise.
One study has proposed that people who do endurance training should consume 1.2 g to 1.4 g of protein per kilogram of body weight each day.
Some bodybuilders and athletes consume extra protein to increase muscle composition, but protein alone does not increase muscle. People have to do the work in the gym to see any result.
Protein shakes can help athletes maintain their protein levels, whether or not they have diabetes.
What Is A Meal Replacement Shake
âA meal replacement shake is designed to replace your breakfast, lunch, or dinner. They are often filled with nutrients but have fewer calories than you would eat during a meal. Look for a meal replacement shake high in protein if you want help managing your appetite.
On average, men eat between 2,000 and 3,000 calories each day, and women usually eat between 1,600 and 2,400. Experts recommend that your diet include:
- Dairy products, like milk, cheese, and yogurt
- Protein, like meat, eggs, beans, and seafoodâ
- Oils and fatsâ
Meal replacement shakes donât usually have fruits, vegetables, or grains, but they tend to be rich in the nutrients you would find in those foods. â
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It Will Help Curb Hunger
Having a proper amount of protein in your diet will help with overall satiety, which means having a protein shake will help you to feel full for hours after.
“Protein also slows down digestion, so it helps get you full faster, stay full longer and maintain stable blood sugar,” says Goodson
“Protein does so much for your body like curbing hunger and maintaining healthy body composition,” says Simeone.
Not sure if you’re consuming too much protein? Here are 7 Ways Eating Too Much Protein Can Harm Your Health.