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How To Drink Protein Shakes To Lose Weight and Build Muscle
Protein shakes can be nutritious and satisfying. You can drink protein shakes to lose weight and build muscle if used correctly. Otherwise, it can be a high-calorie junk food. Shakes can be used as part of a nutritional regimen if you exercise or as part of a weight loss regimen if you’re trying to shed a few pounds. Let’s take a look at both uses.
Answer: The first thing you need to know if you want to lose weight is to use it as a meal replacement. That is, it is an optional choice instead of eating food at the breakfast, lunch or dinner table. Our bodies can only process about 30 to 40 grams of protein every two and a half hours. So, it is important to not only find out the amount of protein in the shake but also consider the additional protein in the food that is added to the protein shake. If you add a raw egg, some walnuts, and almond milk, you’ll add about 10 grams of extra protein to your shake. If you eat more protein than your body can process, it will be stored as fat!
Second, if you’re using this as a meal replacement, you might want to mix in some other ingredients to add more nutrition, flavor, and bulk. You can add yogurt, cottage cheese, fruit, oats, coconut, flax, chia, honey, almond butter, nuts and other sources of nutrition, but you have to be mindful of calories. Try to keep your carbohydrate intake between 20-30 grams. When choosing liquids, look for sugar-free liquids. Some suggestions are rice milk, coconut water or milk, organic soy milk, almond milk, iced coffee, and water. It’s very easy to add a little bit of this and a little bit and end up with a 400-500 plus calorie meal. If you’re very active, this might be okay, if not, it might put you over your calorie count for the day. To lose one pound of fat per week, you need to burn or reduce your calorie intake by 500 calories per day!
Third, if you drink protein shakes to lose weight and gain muscle, beware that caffeine is added to protein powders sold as part of a weight management program. The idea is that you will speed up your metabolism and burn more calories. Some people are not sensitive to caffeine and you may like this, but for others, it can make you jittery. There are also protein powders with added appetite suppressants, extra fiber, vitamins and supplements, and artificial sweeteners. Try to avoid artificial sweeteners and look for Stevia as an alternative. Ingredients added to protein powder or low-quality protein can cause intestinal disturbances in the form of bloating, gas, frequent elimination, and overall discomfort. For anyone with Crohn’s disease or IBS, these additives can trigger episodes.
When it comes to using protein shakes to lose weight and build muscle, whey protein is considered the king of all proteins. Undenatured whey seems to raise glutathione levels naturally. Glutathione is a powerful antioxidant and is key to boosting immunity and reducing oxidative stress caused by free radical damage. Research has shown that increased glutathione levels reduce muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development. So, even if you’re not a bodybuilder, adding whey to your nutrition program can be very beneficial. A good whey concentrate should contain 70-80% protein with most of the lactose removed. For serious bodybuilding, you may want to consider whey isolate that is over 90% protein. The best time to drink a protein shake for muscle recovery is within 55 minutes of your workout.
If you don’t want to use whey, there are many alternatives like soy, pea, and hemp protein shakes for weight loss and muscle building. Not all protein powders are created equal. Protein quality, processing, fillers, and additives may vary. If you don’t want to be an expert in this area then find a reputable source, skim labels, and don’t buy bargain brands. This is one of those times you get what you pay for. Processing and sourcing high-quality protein powders is expensive. I can’t emphasize enough to go by how you feel. Protein powder should not cause bad gas that no one wants to be in the same room with you. If this happens, change the brand or try another type!
One last word, if you are serious about drinking protein shakes for weight loss and muscle gain, you will probably use them every day. Buying a NutriBullet or something similar can be a fun investment. They are small, powerful, have one cup to open, and fit on the table. Protein shakes can be fun, nutritious and delicious. My favorite protein shake is vanilla protein with almond milk, 3-4 frozen strawberries, half a banana, a piece of cinnamon, vanilla or almond extract, 1T ground flax and a few ice cubes. In the evening, as a snack, mix vanilla protein powder with cold coffee or chai tea, 1T honey, some almond milk, and some ice cubes. Yum!
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