Protein shakes are a household name when it comes to the fitness world. Athletes, gymnasts, and even regular people use protein shakes for one reason or the other.
For instance, people take protein shakes as a dietary supplement, for weight loss, to boost recovery from injury, and to improve muscle gains.
I want to help you make an informed decision regarding your weight and fitness by revealing the truth behind protein shakes.
Like many other people, you might wonder if all of these statements are true. Therefore, this article will focus on how effective protein shakes are for weight loss.
Without further ado, let’s get started with the review.
What are protein shakes?
Protein shakes are dietary supplements that help you to enhance or complete your diet. They provide an extra boost to help you meet the recommended daily protein target.
These products come in various forms. For example, they could be powders, capsules, or liquids.
In addition, some are ready-to-drink alone, while others might require being mixed with water.
Popular animal protein powders contain whey and casein from cow milk. Popular plant-based proteins include soy, hemp, pea, or rice protein.
Claim: Most manufacturers claim that these products promote weight loss or decrease body fat.
A controlled trial and study done by the US National Library of Medicine revealed that higher protein meal-enriched within a higher protein diet resulted in similar overall weight loss as the standard protein meal-enriched plan over 12 weeks.
Therefore, protein shakes generally give the same results as a high-quality protein-rich diet.
How do protein shakes work?
Protein shakes are simply concentrated protein products. Therefore, just like proteins, they work by controlling appetite (because they take longer periods to digest), which helps you eat less.
They also boost your metabolism, which can lead to weight loss. Protein shakes might be animal or plant-based. The amino acids contained in them stimulate the body to increase its metabolism.
Proteins contain four calories per gram. Protein diets activate several pathways, all of which help to promote weight loss. First, they induce a pathway known as diet-induced thermogenesis (DIT), which helps metabolize the protein.
DIT values reflect the amount of energy that you need to metabolize nutrients consumed in relation to the calories ingested.
Its values are highest in proteins with a range of 15–30%. The values are much lower in carbs, with about 5–10% and 0–3% for fat.
A second pathway stimulates gluconeogenesis, promoting glucose production with proteins or fats rather than carbs. Protein shakes might help to burn extra calories through this method.
The science behind weight loss
People lose weight when there is a calorie deficit. In other words, if you burn more calories than you consume, you are going to lose weight over time.
Thus, if you replace large meals with protein shakes, you will ultimately consume fewer calories, which will promote weight loss.
However, this approach is not sustainable because you will need to eat solid meals, and if care is not taken, you will end up adding more weight. Another factor that contributes to your calorie deficit is a regular workout.
Protein shakes contain rich amounts of protein, which help to promote muscle growth and fat loss in adequate quantities.
However, taking excess amounts of protein shakes is futile since your body only needs 50 to 60 grams of protein daily as an adult.
Proteins influence the action of peptide tyrosine-tyrosine (PYY), glucagon-like peptide 1 (GLP-1), and ghrelin, which control your appetite and leave you feeling full.
Who are protein shakes for?
It is vital to know who can benefit well when it comes to protein shakes and in this section we will be exploring this.
Although most people may think protein shakes are for everyone however it is vital to know that the proteins work to serve different functions.
Protein shakes are for people who find it difficult to meet their daily protein needs.
Getting access to high-quality protein is difficult for some individuals, and protein shakes represent a simple and convenient way to meet your protein goals.
They help you to take advantage of all the metabolic effects of a high-protein diet.
If you seek to lose weight, build more muscle, or boost your recovery, you should consider protein shakes. While they are relatively expensive, they provide a great dietary value.
What are the best types of protein shakes for weight loss?
Now you may be looking for weight loss through the use of protein shakes so it is vital that you know what are the best types of protein shakes for weight loss.
This is because not all protein shakes are actually great or as effective for weight loss.
The ones which rae very effective arethose which tend to have higher protein and less sugar. This is just like protein bars for weight loss.
I have done a list of some of the best protein shakes for weight loss for women which you can check out that I recommend.
If you are a men there are also options for you to check. Just make sure that the shakes have high amount of protein and low sugar content as I said.
Protein shakes are widely used for different types of healthy such as weight loss and fitness that you require in life
Overall, high protein diets promote weight loss. Thus, protein shakes can help you lose weight.
However, you must apply the right principles to make it work. Hence, you should not rely heavily on shakes because they also contain calories.
They should be considered as an addition to your diet.
Moreover, it would be best if you also adopted certain lifestyle modifications to see lasting results. For instance, you should mostly eat vegetables, fruits, and whole foods for their nutritional benefits and avoid empty calorie diets in general.
It would help if you also considered some aerobic or cardio workouts such as running, jogging, or swimming to promote weight loss. Note that protein shakes are not necessary if you already consume a high-quality protein-rich diet every day.
This will also benefit you more if you are using keto diet which is said to have high amount of protein