When To Drink Protein Shakes For Weight Loss
Now that you know how to choose the best products for protein shakes, it is important to know when to drink them. Protein shakes can be drunk at any time of day, but it is important to space them out evenly throughout the day. This will help you get the most benefit from the protein and prevent you from becoming too full.
Protein shakes can be a helpful tool in your weight loss journey. By knowing how to choose the best products and when to drink them, you can be sure to get the most benefit from your protein shakes.
Can I Drink Protein Shakes Every Day
Yes, you can drink protein shakes every day as part of a healthy diet and exercise plan. However, it’s important to remember that shakes should not be your only source of nutrition.
Be sure to eat a variety of whole foods including lean protein, fruits, vegetables, and healthy fats. Drinking protein shakes in addition to eating a healthy diet can help you reach your fitness goals.
Double Chocolate Protein Shake Recipe
Heres a simple yet delicious protein shake recipe you can make anytime in as little as 5 minutes. A single serving of this shake has a whopping 38 grams of protein!
To make this recipe, add ½ a cup of unsweetened almond milk, ½ a cup of plain Greek yogurt, ¼ a cup of frozen raspberries, 1 scoop of chocolate whey protein powder, 1 tablespoon of unsweetened cocoa powder, 1 tablespoon of almond butter, 1 tablespoon of chia seeds, ½ a teaspoon of vanilla extract, liquid stevia , and ½ a cup to 1 cup of ice in a blender and blend. When all the ingredients are blended into a smooth mixture, its ready to be served.
The Greek yogurt, unsweetened almond milk and almond butter give your shake its rich, creamy texture. To cut through the richness of this weight loss shake, frozen raspberries are added for its slightly sour and sweet taste. Of course, this wouldnt be a double chocolate protein shake without chocolate flavored whey protein powder and unsweetened cocoa powder. We highly recommend that you use a whey protein concentrate or whey protein isolate for this recipe. For added texture, you can top your shake with chia seeds instead of blending it together with the other ingredients.
Youre going to love the flavors of this wonderful double chocolate protein shake. Its a staple recipe that pairs perfectly with any weight loss diet and best of all, it only takes 5 minutes to prepare. Its so good, you wouldnt believe that youre dieting!
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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
Protein Fortified With Fiber
Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber .
Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (
Unfortunately, much if not all of the fiber is removed during the manufacturing of plant-based protein powder.
However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.
Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually.
Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.
For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber.
Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops .
Summary
Dietary fiber has many health benefits, including weight loss. Many mixed plant-based proteins are fortified with fiber for added weight loss benefits.
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When To Drink Protein Shakes For Muscle Gain
When it comes to building muscle, consuming enough total protein each day is far more important than when you consume your protein.
Assuming youre already hitting your daily protein target, however, research shows that . . .
- Youll probablygain muscle faster eating four-to-six servings of protein every day than fewer.
- Having some protein within one-to-two hours pre and post training hasat besta very small but positive effect on muscle growth. That said, this doesnt necessarily have to be in the form of a protein shakeyou can also just eat a high-protein meal within a couple hours of the beginning and ending of your workout.
Thus, if you want to do everything you can to maximize muscle growth, consume protein shakes . . .
- Between meals to make sure you evenly space out your servings of protein throughout the day
- One-to-two hours before you train if you havent had a high-protein meal within two hours of starting your workout, or one-to-two hours after you train if dont plan on eating a high-protein meal within two hours of finishing your workout
In the big scheme of things, the timing of your protein shakes relative to your workouts isnt overly important. Your first priority is always to consume enough total protein throughout the day, and your second priority is to evenly spread that protein out across about 4-to-6 meals per day. Once youre doing those two things, you dont need to worry about much else when it comes to protein timing.
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.
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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.
What Types Of Protein Powders Are Available
Protein powders can come from both animal protein sources:
- whey- from milk
Beyond the sources of protein, there are three broad types:
- concentrate
The best weight loss shakes are high in protein, but low in fat, carbohydrates and calories. Therefore, protein isolate comes out on top for dieters as its lowest in fat and carbohydrates compared to concentrate and hydra.
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Phenq Weight Loss Shake
PhenQ is another amazing weight loss protein shake formula that weve had our eyes on and for good reason. Its a powerful weight loss support protein formula that not only helps to control cravings, but also boosts your energy while delivering 16 full grams of whey protein concentrate per serving. It replaces 1 full meal with a range of delicious flavors to choose from.
If youre looking for a world-class protein shake for weight loss, you should absolutely check it out.
The 10 Best Protein Shakes For Weight Loss
The 10 best protein shakes for weight loss below all come with photos, benefits, protein counts and even the option to add to your cart now.
Youll find no sugar and low sugar protein shakes, no carb and low carb shakes, even fancy flavored shakes like Chocolate Peanut Butter, Vanilla Chai and unflavored protein powders so you can add to your morning coffee.
Question: What are good protein shakes? Answer: All natural, low sugar protein powders. WE have supplied you with 10 to choose from below.
Question: Are protein shakes good for you. Answer: For the most part, yes. Just make sure to choose an all natural, and ideally organic no-GMO protein powder.
Question: Where to buy protein shakes? Answer: Many natural grocery stores will carry protein powders, you can also order online at a discounted rate!
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The Most Popular Protein Powders Include:
Whey Protein: available as whey concentrate, whey isolate and hydrolysed whey. This form of protein contains all nine essential amino acids.
Casein: This protein is slowly absorbed by the body and contains all nine essential amino acids.
Soy protein: A plant based protein containing all nine essential amino acids.
Hemp Protein: A plant- based protein, high in omega-3 and omega-6 fatty acids.
Rice Protein: A plant- based protein, lower in essential amino acids.
Pea Protein: A plant- based protein containing all nine essential amino acids
Summary: Protein shakes are drinks made from protein powder or another liquid. Theyre convenient for adding protein to your diet when access to food is limited.
Which Type Of Protein Powder Is Best For Weight Loss
Protein powders are available in several different formswhey and casein being the most popular choices. However, if you follow a plant-based diet, you will want to use a different type of protein as both of these are derived from cows, making them dairy products. Try pea protein, hemp protein and soy protein.
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The Benefits Of Protein Shakes
- Increased Protein Intake
The main advantage comes through the increase in protein intake, which is key when you are starting to cut down on other protein sources.
Most people will stop eating enough protein when they go down this weight loss path. It happens naturally and that is when you start feeling sluggish and/or not yourself.
To avoid feeling like this without overdoing the calories, you will have to find a middle ground and that is why most people look towards protein shakes. These are the best for ensuring you are getting enough protein during the day and maximizing your health.
- Promotes Muscle Growth
Muscle growth is one of those things most people dont think about as much as they should. If you are someone that is putting in time at the gym, it doesnt hurt to drink a protein shake after your workout.
This improves your protein synthesis and ensures you continue to build high-quality muscle throughout the day.
For a lot of people, this is one of those requirements that make things easier when it comes to getting fitter. You will need that additional protein especially if you are losing weight and not getting protein through other food sources.
- Easy to Digest
A lot of people dont realize how difficult it is to eat specific foods during the day. When you are losing weight, it might not be easy to eat some of the foods that are you are required to.
The beauty of a protein shake is, you will know it is going to taste great.
- Reduces Blood Pressure
Health Benefits Of Whey Protein
According to Dr. Anju Sood, “Whey is a very, very good source of protein and it is also very easy to digest. This is what makes it so popular.” A lot of research has been done on the effects of the consumption of whey, and various independent studies have also established whey’s role in fighting cholesterol and keeping blood pressure and cardiovascular troubles under check. Moreover, it’s also low on lactose content, although it is advisable for people with lactose intolerance to keep away from it or consult their nutritionist before adding it to their diets. But, the main benefit of whey protein that we are interested in is weight loss. According to Dr. Sood, it may help us achieve our body goals. But, can whey protein help you in achieving weight loss, without exercise? Dr. Sood says that consuming whey can only get you results, only if you regular exercise. “Food has around 70 percent part to play . The rest 30 percent is still exercise,” says Dr. Sood.
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Best Time To Drink Protein Shake To Build Muscle
When looking to build muscle, it is important to be on a calorie surplus. Specifically, you need to supply your body with enough protein to reach a positive protein balance .
You can attain this by eating at least 1.8-2 g of protein per kilogram of body weight daily . To achieve your daily requirements more easily, you can supplement your diet with protein shakes at different times of the day.
How To Use Protein Powder For Weight Loss
Losing weight has always been a major goal of a vast amount of public. We all get excited about it and make diet plans and exercise regimens to follow. However, we often forget to add protein shakes to our diet, which is a game changer for losing weight effectively while keeping up your strength. A healthy diet and exercise needs protein intake to build muscle strength.
When we exercise, our muscles work hard and deplete themselves of energy. Therefore, they need an immediate energy source to prevent the loss of lean muscle mass. If lean mass reduces, your body will not appear toned, and muscles will lose strength. Furthermore, the bodys metabolism will decrease if not immediately fed with an energy source. In this case, the body can receive the desired energy to compensate for lost mass if you take a protein shake or powder immediately after a workout.
Protein powders have abundant benefits if taken at the right time when trying to lose weight. They boost the bodys metabolism, contribute to lean muscle growth, and repair tissue mass after heavy workouts. However, consuming protein shake alone will not help you with weight management. In addition to protein powders, eating whole foods and exercising is vital for natural weight loss.
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What Is A Protein Shake
A protein shake is a drink made with a source of protein usually protein powder – and a liquid such as water or milk. There are a range of different types of protein powder, from both animal and plant-based sources.
The benefits of consuming a daily protein shake for weight loss can be huge. First, though, you need to understand a little about them and how they work to avoid making common mistakes which will sabotage your results.
Using protein shakes incorrectly will leave you with weight gain the opposite of what you want!
How Much Protein Should You Have In A Protein Shake For Weight Loss
The amount of protein you should have in your protein shake will depend on your goals. If you are trying to lose weight, you will need more protein than if you are trying to maintain your current weight. A good rule of thumb is to use 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, you should use 54 grams of protein in your shake.
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