So Why Are Bodybuilders Bulky
Its all in their workouts. Their large muscles and bulk come from the way they train and the massive weights they lift, specifically with one goal in mind: to add on big muscles.
So unless you plan to lift super heavyweights twice a day with the goal to pack on bulk…
And unless you eat tons of calories like they do to pack on bulk
And unless you use steroids like some do to pack on bulk
Its IMPOSSIBLE for YOU to get bulky using protein supplements.
In fact, if you exercise regularly, eat low fat and moderate carb diet while supplementing with a high-quality protein drink, you will actually BURN OFF more fat as you maintain your lean, shapely muscles.
Now that we have they cleared that assumption out of the way lets break down everything you need to know about protein shakes.
Optimum Nutrition Gold Standard 100% Isolate
“This protein powder is a mixture of whey protein and hydrolyzed isolate, which means it is not only quickly digested, but also contains a higher amount of protein per serving than regular whey protein, which is great for building lean muscle,” says Jonathan Valdez, RDN, the owner of Genki Nutrition and a media spokesperson for the New York State Academy of Nutrition and Dietetics. “It is also low fat and contains only a gram of carbohydrates for anyone watching their carb intake,” he adds.
What’s more, supplements aren’t closely regulated, but you can feel safe using Optimum Nutrition Gold Standard because the ingredients have been verified by a third party called Informed Choice.
Per serving: 110 calories, 0.5 g fat, 190 mg sodium, 1 g carbs, 25 g protein
Theres Too Much Extra Stuff In Your Shake
Is your protein shake full of added sugar? While some added sugar in a protein shake can be useful for restoring glycogen stores after a workout, too much of it can be a problem, especially if youre not using it post-workout.
Also, are you adding other ingredients to your shake?
If you use high-calorie foods, like nut butters, dried fruit, and avocado, you might be consuming more calories than you realize.
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Protein Shakes May Decrease Hunger And Appetite
Protein has been shown to help decrease hunger and appetite.
One key reason for this is that protein generally helps you feel satisfied for longer than other macronutrients. This is due in part to the release of satiety hormones GLP-1 and PYY.
Studies also show that higher consumption of protein may result in less hunger throughout the day.
In one small 2005 study, a high-protein breakfast helped older female participants consume up to 135 fewer calories later in the day, compared with a low-protein breakfast or skipping breakfast.
In another small study from 2013, when older teen girls categorized as living with extra weight ate a higher-protein breakfast, they reportedly felt less hungry throughout the day than participants who ate no breakfast or a standard-protein breakfast.
A 2016 meta-analysis of five studies also found a connection between higher protein intake and increased fullness, although the authors cautioned that factors such as body weight, eating behavior, and other health issues all play a role in the sensations of fullness.
Suggested read: How many carbs should you eat per day to lose weight?
Only a small number of studies looked at protein shakes and appetite specifically, including one very limited study from 2019 conducted on nine young women with obesity. It found ingesting a whey protein drink actively reduced appetite.
Summary: Protein may decrease your appetite by affecting your hunger hormones. It may also help you feel full for longer.
How Long Before I Notice Weight Loss From Protein Shakes
If you’re drinking protein shakes as a meal replacement or snack, you may notice weight loss within the first week. However, if you’re using protein shakes to supplement your diet and exercise routine, it may take longer to see results.
Everyone’s body is different, so it’s important to be patient and consistent with your protein shake regimen. Try not to get discouraged if you don’t see results right away. Remember, slow and steady wins the race!
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So Now Can Protein Shakes Help You Lose Weight
Protein shakes will not act like overnight magic and kill your kilos! Then why are protein shakes linked to weight loss? It is primarily because of 2 reasons: cutting down hunger and boosting body metabolism. Let us look at them in detail:
1. Protein Shakes Decrease Hunger And Appetite
Protein makes you feel full for longer and instantly satisfies your hunger. When you feel full and heavy with protein, you tend to eat lesser quantities of other foods and thus the calorie intake is reduced/controlled. That in turn results in controlled weight gain / keeps you in check. This is how one can use protein shakes to lose weight fast.
In one study, a high protein breakfast helped participants consume up to 135 fewer calories later in the day. Another study showed overweight men who had been on a weight loss diet increased their protein intake to 25% of total calories. This increase cut their cravings by 60% and late-night snacking by half.
Increasing the intake of protein shakes from 15% to 30% of total calories has helped participants in another study consume 441 fewer calories everyday day without actively limiting their portions. Further, by the end of the 12-week study period, they had lost almost an average of 11 lbs .
2. Protein Shakes Can Increase Metabolism
3. Side Effects And Limitations
FREQUENTLY ASKED QUESTIONS
3. Do protein shakes make you fat?
What Foods Are Full Of Protein
Adding foods full of protein to your daily diet can help you reach your fitness goals. Some good options include meat, dairy products, eggs, legumes, and nuts. These foods are all high in protein and provide a variety of other nutrients as well.
If you’re looking for a quick and easy source of protein, try a protein shake. Protein shakes are easy to make and can be customized with your favorite ingredients. They are also low in calories and can help you reach your weight loss goals.
Protein is an important nutrient that plays a role in many aspects of health. It’s important to make sure you’re getting enough protein each day, whether from food or supplements like protein shakes.
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Is A Protein Shake A Good Breakfast If Im Trying To Lose Weight
If its a choice between skipping breakfast or chugging a protein shake, we say go with the shake. We all know that breakfast is the most important meal of the day, but did you also know that eating a healthy breakfast can help promote weight loss, too?
Not only does eating breakfast wake up your metabolism, kick-start your energy, and boost your brainpower, a protein-rich breakfast will also fill you up, decreasing the desire to snack or eat unhealthy meals. People who take the time to eat breakfast are also more inclined to be physically active throughout the day because they have more energy.
One of the biggest benefits of protein powder is the ease with which you can incorporate it into your day. So, if you find yourself skipping breakfast because you dont have time to cook, whip up a protein shake instead. Use our stainless steel protein shaker while on-the-go.
Natural Sweeteners If You Want To Make Your Own Weight Loss Shakes
- HoneyHoney is antioxidant and antibacterial, so honey is often described as a natural remedy. However, you should be sparing in the dosage, because honey is largely pure sugar and too much sugar you want to avoid when making weight loss shakes yourself.
- Date syrupDate syrup tastes really great and really competes with conventional honey. It is considered a natural antibiotic and is even faster to show effect than the popular honey, which you can order on Amazon. But here too, it’s better to use less.
- FruitsFruits are great sweeteners and are usually in every smoothie anyway. Depending on your taste, the sweetness of the fruit may even be enough and no extra sweetener is needed.
Are you interested in sugar alternatives? Click here for the article: “Which sugar alternatives are healthy?”
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Whole Food Protein Shakes: For Weight Loss Goals
These recipes meet our nutritionist-approved protein standards and made of 100% natural ingredients. The secret to making them weight loss-friendly? Focus on protein first. So, even if youre not keen on the recipes below, you can prioritize the protein-packed ingredients yogurt, nuts, seeds, peas but experiment with flavor profiles.
Packed with high protein dairy this smoothie contains Greek yogurt and has about 11 grams per serving . The bonus here is that Greek yogurt is lower in carbs due to the straining process, which removes some of the liquid whey along with lactose sugars. Top that with some skim milk which holds 8 grams of protein per cup and youre in for a berry protein delight.
Do Protein Shakes Work For Womens Weight Loss
While many research studies focus on protein shake supplements for men, the benefits also apply to women. Protein will similarly affect ghrelin levels and slow digestion in women, as studies on male subjects have shown.
For women with a lower body mass than the average man who want, to lose weight and remain in a calorie deficit, a low-calorie option may be best. Remember that your protein powder should always be part of an overall healthy diet pattern.
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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 .
Are Protein Shakes Bad For You
“Protein is an essential macronutrient and unless you’re having lots of scoops a day, I don’t see any harm in protein shakes. However, if and where possible, I’d advise getting it from other protein sources too, such as meat, fish, soy, nuts, eggs, and more, to get essential vitamins and minerals as well,” explains Davda.
You should also bear in mind any allergies or intolerances you may have. For example, if you’re lactose intolerant and you consume whey protein, you may experience side effects.
Additionally, you should be careful not to become reliant on protein shakes or use them as meal replacements. Unfortunately, people can form unhealthy relationships with protein shakes, alongside exercise addictions. This can lead to them developing eating disorders.
In recent years, experts have warned that body dissatisfaction, low self-esteem, and pervasive gender stereotypes can contribute to matters such as protein shake addictions. There is evidence suggesting that, in the long term, consuming too much protein can lead to an increased risk of osteoporosis and can also cause liver and kidney issues.
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How Protein Shakes Can Help You Lose Weight
Protein shakes have been shown to help with weight loss. Eating more protein can boost metabolism, reduce hunger, and keep you satisfied for longer.
- This article is based on scientific evidence, written by experts, and fact-checked by experts.
- We look at both sides of the argument and strive to be objective, unbiased, and honest.
Protein is an important nutrient for weight loss.
Getting enough protein can help support a healthy metabolism and reduce your appetite. It can also help you lose body fat without losing muscle.
Protein shakes are an easy way to add more protein to your diet, and they have been shown to help with weight loss.
This article explains everything you need to know about protein shakes and how they may affect your weight.
Why Drink Protein Shakes For Weight Loss
People often drink protein shakes for weight loss because they are a convenient and easy way to get the nutrients their body needs. Protein shakes are low in calories and can help you feel full and satisfied after your workout. They can also help you lose weight by providing a concentrated dose of protein, which can help you burn more calories and lose weight more quickly.
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What Are Some Protein Shake Recipes
If youre replacing a meal with a shake, try including a good balance of macro- and micronutrients by adding some healthy fats and carbohydrates too.
Here are a few ideas to get you started two bulkier smoothies, a post-workout shake, and a diet shake, designed to be used as a snack.
- Green Protein Smoothie: Add spinach, berries, and avocado to a blender cup with your favourite protein powder. Mix with water, milk , or non-dairy milk and blend for a refreshing smoothie.
- Banana Nut Smoothie: Add frozen banana, a spoonful of peanut or almond butter and your favourite protein powder flavour . Then add your choice of milk and blend until smooth. For an extra boost of protein, add some Greek yoghurt.
- Post-workout shake: If youve had a very intense workout and need to refuel, mix the protein powder with water and consume within 30 minutes of your training. Depending on how hard you worked, you might want to choose a protein powder with some carbohydrates to help rebuild your muscles energy stores while they repair and grow.
- Diet shake: Mix a low-carb, low-calorie protein powder with a low-calorie liquid, keeping the fat and carbohydrate counts low. This is a filling snack to get you through those afternoon slumps! As simple as adding a scoop of protein powder to water and mixing it in a blender bottle, or adding some flavoured protein powder to leftover coffee and blending with ice for a satisfying frozen coffee treat.
Clear Whey/Clear Vegan Slushies
Are Protein Shakes Good For Losing Weight
Losing weight is about maintaining a calorie deficit. You must use more calories than you consume. Protein shakes can be very high in calories, and if ingredients are added, they may put you over your desired calorie intake.
Using protein shakes as a meal replacement rather than a supplement to your meal will help keep those calories in check. Make sure you read the labels of any ingredients you add to your shake. If you are already restricting your calorie intake, protein shakes may help you keep your protein levels up and actually increase your metabolism.
Weightlifters and those who do resistance training can benefit from the muscle-building and repairing properties of proteins.
Also Check: What Foods Are Low In Protein
Why And How To Use Protein Powder For Weight Loss
In an ideal world, youd get all your protein and nutrients you need from a balanced diet. But we understand that sometimes thats unrealistic when juggling work, family, and everything in between. When youre struggling to meet your dietary needs through food, it may be helpful to supplement meals. For instance, if youre still getting to grips with the ins and outs of a plant-based diet and unsure what foods contain protein, then one of the benefits of protein shakes is they will enable you to reach your recommended daily value.
Protein powder also makes sense if youre eating breakfasts or snacks such as smoothies or cereals low in protein. The protein powder will keep your blood sugar stable and prevent cravings, hunger pangs, and dips in energy which are saboteurs of weight loss. When shopping for protein powders, make sure to get minimally processed options with just a few ingredients.
Serving Sizes And Side Effects
The Food and Drug Administration doesnt typically review supplements for safety and effectiveness before they hit the shelves.
Thus, its important to research the ingredients in your protein powder, as well as the trustworthiness of the brand. When possible, choose a protein that has undergone third-party testing (
- adult aged 65 or younger, assigned male at birth: 56 grams
- adult over age 65, assigned male at birth: 67 grams
- adult aged 65 or younger, assigned female at birth: 48 grams
- adult over age 65, assigned female at birth: 57 grams
You should consider such factors as third-party verification, nutrition labels, your dietary preferences, and individual health factors when supplementing your diet with protein shakes.
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How Does Ghrelin Affect Hunger
When it comes to feeling hungry, your hormones are what signal the brain to think that you need to eat. Ghrelin is the hormone in your body that controls your appetite its often called the hunger hormone. Higher levels of ghrelin make us feel hungry, while lower levels keep us feeling satisfied.2
When you consume an adequate amount of protein , the body responds by lowering the level of ghrelin in the body.2
When ghrelin levels are low, the brain stops telling us to feel hungry and seek out food. Research has shown more protein diets in our diet leads to lower levels of ghrelin.3 The lower the level of ghrelin, the more satisfied youll feel.
Summary: Protein lowers ghrelin levels, which make our brain reduce hunger signals and feelings in the body.