I believe that you have added ‘health and fitness’ to your new year’s resolutions and unlike some of the previous year’s unachieved goals, this resolution will be marked ‘done’ at the end of the year. So, counting it as one of the steps, let’s get to know about a weight loss tool. i.e. Protein shake and the best time to drink protein shakes to lose weight.
Proteins are one of the essential nutrients, crucial for health, fitness, and wellness. Protein helps build muscles, repair damaged tissues, regulate organs, prevent infections and diseases, and is a good source of energy. It also helps you feel full for a long time and thus aids in losing weight.
Proteins are taken in a number of ways, either by eating protein-rich foods like meat and eggs, or in the form of supplements like protein powder. However, the time to take these supplements varies according to the goal.
For weight loss, it is best to drink a protein shake in the morning, right after a workout session. But without the perfect type and quantity of protein, it can ruin many of your mornings. So, it would be better to know if protein supplements really aid in weight loss and what is their mechanism.
Finding it hard to stay on your weight loss goal? Here’s how you can commit to losing weight goals.
Table of Content
Does Protein Powder Make You Lose Weight?
Yes, protein powders help with weight loss. Adding protein shakes and powders to your diet plan is a great way to lose weight. But as Allen Lacy said, “Not knowing where your food comes from is the primary form of alienation.” Thus, we should first know what are protein shakes and powders.
What are Protein Shakes and Protein Powders?
Protein Shakes are protein-rich supplements. They can be obtained mostly in the form of a powder that can be mixed at home with water or milk to form a protein shake, or can be without powder. You can make a healthy protein shake by adding protein rich foods like unsweetened nut butter, plain Greek yogurt and cottage cheese, without adding any protein powder.
Types of Protein Powder
Depending upon the quantity of protein and chemical structure, there are three types of protein powders;
- Protein hydrolysate is formed by breaking bonds between amino acids which makes it quickly absorbing.
- Protein Concentrates are derived from whole foods, and are processed more to obtain protein.
- Protein Isolate has the highest concentration of protein which is obtained by filtering fats and carbs.
Based on the source of protein there are two types,
- Animal-based protein powder
- Plant-based protein powder
Some protein powders obtained from these sources are;
Whey Protein Powder
Whey protein powder is a milk derived protein powder. It is quickly absorbed and is a good workout snack. It has all essential amino acids along with branched amino acids. Aiding in muscle preservation and growth, it contains about 11 to 15 % of protein.
Whey Concentrate
Whey concentrate is processed more and has about 25 to 89% of protein. Apart from muscle growth, whey protein regulates blood pressure, and prevents diabetes and inflammation.
Whey Isolate
Whey isolate has the highest concentration of protein, about 90%. And has all essential amino acids. Considering the benefits of protein, using whey protein powder for weight loss is the best choice.
Casein
Casein is an animal based protein powder and contains all essential amino acids. It is absorbed slowly, thus is recommended as a night or snack before bed to keep you full throughout the night.
Casein protein also promotes muscle growth and assists in recovery after exercise.
Soy
Soy Protein Powder is a plant based protein powder and contains all essential amino acids. It is lactose-free and a good source of protein.
Soy protein powder is good for maintaining weight due to its part in preventing and controlling obesity. It also aids in the prevention of certain types of cancer.
Pea
Pea Protein Powder though is a plant based protein powder but it produces effects nothing less than animal or milk based protein powders. It is obtained from yellow peas and is easily digestible.
Pea protein powder boosts muscle growth, gives a feeling of fullness, and improves heart health.
How To Use Protein Powder For Weight Loss?
Protein powders as discussed earlier can be mixed with water or milk in a shaker to get a tasty protein shake for weight loss. But as we humans get bored easily, the boring routine of mixing protein powder with water can be changed by adding it to yogurt with some fruits, your oatmeals, baked deserts like brownies, cakes, and muffins and last but not least, in coffee.
All these delicious recipes will not only make the protein powders taste mouthwatering and flavorsome but will also multiply their benefits.
Benefits of Protein Shakes For Weight Loss
Up till now, I think, you have grasped a knowledge and overview of protein powders and shakes. Now, let’s discuss their benefits for weight loss and management.
1. It Suppresses Your Hunger
Proteins are known for their extensive absorption time. They make you feel full for a long time and reduce your hunger. The reason is their ability to control the hunger hormone “Ghrelin”. Instead of the hunger hormone, proteins stimulate the production and release of PYY and GLP-1, hormones that give the feeling of fullness and satiety.
This reduces appetite and cravings. By adding protein shakes to your diet, you can eschew crunching in the afternoon and between meals and snacks. A good way to maintain weight indeed!
2. Muscle Building and Calories Burning
If weight loss is really your new year’s resolution then workout and exercising, I imagine, is already your habit. In this case, fat loss also results in the loss of muscles. Proteins, as we already know assist with muscle building and repairing. Muscles are metabolically active and require more energy, this results in calorie burning and fat loss.
Furthermore, protein requires more energy for being digested as compared to fats and carbs, and more energy means more burning of calories, resulting in losing some pounds.
3. Lower Calorie Intake
Protein shakes induce a feeling of fullness for a comparatively long time. Reduction of appetite and hunger can help you control and even lower your calorie intake.
Proteins along with another nutrient-rich diet, in this way, can really support your weight loss journey.
4. Reduction of Belly Fat
Using protein powder for weight loss is also recommended due to the capacity of protein for reducing belly fat. Not only belly fat burning, but some studies suggest that proteins can also help in preventing weight regain.
When Is The Best Time To Drink Protein Shake?
Now, we know what should we take, why should we take and here comes another inquiry about when should we take it. The best time to drink a protein shake for weight loss is in the morning, for both males and females.
Why in the morning?
Since protein manages your appetite and hunger and gives satiation, it is better to take protein shakes in the morning. This will reduce your calorie intake throughout the day.
However, if your goal is building muscle mass, it is recommended to take protein shakes before hitting the hay especially when comes to casein protein powder.
Another factor that decides the timing of taking protein for weight loss is age. Older people should go for protein shakes at night because in old age it is necessary to keep good muscle mass.
How about after a workout?
Workouts, strength training and exercise result in losing muscle along with fats. Thus, it is important to have a handsome amount of protein to maintain muscle mass. This can be achieved by taking a protein shake right after a workout session.
There are a lot of studies recommending before or after workout protein intake. Whether you choose before exercise or after, it is recommended to take it.
Fitness trainers recommended taking a pre-workout supplement before the workout to burn more calories during the session.
How Often Should You Drink Protein Shake?
Protein shakes are nothing but protein supplements thus their quantity depends upon your goal, diet other than protein shakes, and the type of activity you engage in throughout the day.
According to the National Academy of Medicine, adults should take 0.8 grams of protein for every 1 kilogram of body weight, or 7 grams for every 20 pounds of body weight.
Thus, it is more than enough if you take one protein shake per day with a balanced, nutrient-rich diet and some exercise. But if your exercise falls in some athletic training, two protein shakes are good to go.
Things to Consider
As they say, excess of everything is bad. Eating a lot of protein or replacing your meals with protein shakes and powders can cause some damage to your health, such as;
Lack of Nutrition
Confining your diet and meals just to protein shakes can cause a deficiency of other nutrients. Your body needs fibers, calcium, vitamins, and even carbs in some quantity.
It is better to divide your protein portions throughout the day into different sources of protein and other nutrients alike.
Reversal of Weight Loss Program
Taking a lot of protein shakes can even cause you to regain or even gain more weight. Since protein shakes also contain calories and sugar too. Drinking a lot of protein shakes without any exercise or workout can result in weight gain.
No more Pleasure from Food
Food is not just taken for our physical needs but it also gives us pleasure and joy. Relying too much on just protein shakes can cause boredom with the same dietary routine.
Food should be consumed in a diverse and balanced way. You should take solid food too. It is rather better to take protein powder in some different recipes other than shakes.
Best Protein Shakes for weight loss
According to Healthline, there are some best protein shakes and powders for losing weight;
1. Optimum Nutrition Gold Standard 100% Whey
Optimum Nutrition Gold Standard 100% Whey is the best protein powder for weight loss. It provides 24 grams of protein and a slight quantity of calories, 120 per serving.
Apart from the quick-absorbing qualities of whey protein, this protein powder contains 3 grams of carbs, 2 grams of sugar and 1.5 grams of fat. It is available in a number of flavors and is gluten-free. But also it is not recommended for vegans, lactose tolerant and for those who would prefer avoiding sucralose.
2. GNC Lean Shake 25
GNC Lean Shake 25 serves as a meal replacement protein powder. It contains 23 grams of vitamins and minerals, 25 grams of proteins, and 200 calories. It also provides 19 grams of carbs and 3 grams of fats per scoop. Though it serves as a meal replacement protein shake it is better to couple it with some fruits or vegetables.
It contains artificial additives and is not good for vegan and lactose-tolerant people. But considering the calories and protein graph it is though expensive, perfect for weight loss.
3. Dymatize ISO100 Hydrolyzed
Dymatize ISO100 Hydrolyzed is a whey isolate-type protein powder. With 25 grams of proteins and 100 grams of calories, it is a nice choice when considering the goal of weight loss.
In addition to being free from added sugars, it is good for lactose-tolerant people. It is easily digestible and comes in many sizes and flavors.
4. Orgain Organic Protein
Orgain Organic Protein is a plant based protein obtained from organic peas, brown rice and chia seeds. It offers 150 calories and 21 grams of proteins, with 2 grams of fiber and 15 grams of carbs, it is the finest choice for weight loss.
Since it is plant-based, it can also be on the list of those who prefer vegan food. It is available in a number of flavors and with no added sugars.
5. Now Sports Pea Protein
Now Sports Pea Protein is another option for people with vegan diets and those having an intolerance for dairy products or soy. It is easily digestible and contains nine essential amino acids. It contains 160 calories and 24 grams of protein per scoop with 2 grams of fiber and 9 grams of carbs.
It can be purchased in a number of flavored and unflavored bottles.
Bottom Line
Protein Shakes are considered one of the many tools to ensure the achievement of weight loss goals and a healthy body, and of course, they are the finest choice. The availability of protein shakes in a number of flavors makes them even more pleasing and useful.
A lot of protein shakes come as meal replacements and many folks on their weight loss journey do replace their meals with these supplements. However, it is better to divide your protein intake into a number of meals throughout the day. And also consume solid food with all other essential nutrients.
Frequently Asked Questions: (FAQs)
Is Protein Powder good for weight loss?
Protein Powders can do wonders when it comes to weight loss, because of their lower calories and high protein concentration. But a balanced diet and exercise are a must, with these supplements to lose weight.
How to take protein powder for weight loss?
Protein Powder can be mixed with some liquid to get a healthy protein shake. By taking flavored protein powder you can add a little taste to your supplements. Protein powders, however, can also be used by coupling with solid food like yogurt, cakes, brownies, or oats.
When should I drink protein shakes for weight loss?
It is recommended to drink protein shakes in the morning for weight loss. Since protein keeps the hunger hormone in control and stimulates the release of satiety hormones, protein shakes in the morning will help you reduce your calorie intake throughout the day.
Should you drink protein shakes when trying to lose weight?
Yes, protein shakes give your body a handsome amount of protein which is necessary for weight loss. By coupling protein shakes with a healthy diet, lifestyle and some workouts, you can materialize your weight loss dream.
How fast should I drink my protein shake?
It is better to take your protein shakes slowly to avoid bloating. This also gives your body time to digest and absorb protein.
