Can protein shakes speed up weight loss? Here's the truth
Do protein shakes help with weight loss (photo: Freepik)
Protein shakes are high-protein drinks that are often used to replace meals or as a supplement during weight loss. They help reduce hunger and can promote weight loss, reports Today.
How beneficial are protein shakes?
Protein shakes can be an excellent option for meeting nutrient needs. Protein is essential in maintaining muscle mass, helping you feel full longer, and supporting weight control.
Studies show that protein helps feel satiety and fullness after eating. For those aiming to lose weight or maintain weight, consuming enough protein can reduce fat while preserving muscle mass.
Protein satisfies well, reduces appetite, and helps preserve muscle during a calorie deficit. Some people use shakes to replace one meal.
Do protein shakes help with weight loss?
Increasing protein intake can help reduce weight regain over time. Replacing one meal a day with a protein shake can also help reduce calorie intake, but this approach may be unsustainable in the long term.
Once you return to a regular diet, weight may creep back if other lifestyle habits, such as eating too many snacks, haven't changed.
It's best to use protein shakes as a supplement, not a meal replacement.
When should you drink protein shakes?
After exercise
The most common option is right after or within 30-60 minutes post-workout (strength training or intense exercise). This helps muscles recover faster and stimulates muscle mass growth. It's convenient to add some carbs (such as a banana or honey) for better absorption.
Before sleep
Sometimes people drink casein protein, which is absorbed slowly, to restore muscles during sleep. This is beneficial for those who train intensively and try to gain mass.
In the morning
If you don't like eating in the morning or have no appetite, protein with oatmeal or fruits can be a light, nutritious start to the day.
It's important to know that excess protein won't give you "more muscles" but could stress the kidneys or cause digestive problems.
Who should not drink protein shakes?
Protein shakes should be strictly avoided in the following cases:
- People with chronic kidney or liver diseases should avoid shakes because high protein intake can worsen their condition, since these organs are responsible for processing protein and removing waste products.
- Those with allergies or intolerances to the ingredients in the shake.
- Children and teenagers without a doctor's recommendation. They should get protein from natural foods because their needs and metabolism are different.
- People with digestive issues or small intestinal bacterial overgrowth. Some protein shakes may cause bloating or discomfort.
How to prepare
The simplest way to make a protein shake is to mix the powder in water, milk, or juice. For better mixing, use a shaker.
Smoothies are another popular way to use protein powder, turning even less tasty drinks into delicious and filling ones. You can add a scoop of protein powder to almost any smoothie recipe.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
