Protein is a vital macronutrient for the overall wellbeing of the body. It is crucial to consume sufficient protein for a healthy metabolism. This way, one can also attain weight loss and fitness goals. Protein shakes are an easy and convenient way to include more protein into the daily diet. They also ramp up the weight loss process and muscle building by giving additional amino acids boost.
While many people wonder whether to drink protein shakes before or after a workout, it is necessary first to understand how they work. Before moving on to how protein shakes help lose weight, let us understand what protein shakes are along with their different types.
What are Protein Shakes?
A protein shake is nothing but a drink or beverage prepared by adding protein powder with water or milk. However, there are some constraints to attain high-quality protein because foods sometimes fall short in supplying sufficient amounts of protein.
Therefore, protein shakes come in as a convenient source of high-quality protein that can easily suffice the daily protein requirements of an individual. There is a range of protein powders as well as ready-made protein drinks available in the market these days. Some of the popular categories of protein types are as follows-
Whey protein is a dairy-based protein type that is easy for absorption as well. Whey protein and its variants contain all nine essential amino acids.
This is again a dairy-based type of protein, but its absorption is slow compared to whey protein. This furthermore contains all essential amino acids.
It is a plant-based complete form of protein that contains all essential amino acids. Soy protein powders contain soy isoflavones, which provide some helpful health benefits.
Again, a plant-based protein but abundantly and rich in omega-3 and omega-6 fatty acids. However, this falls short in an amino acid called lysine.
Rice is a famous plant-based source of protein, but its essential amino acid content is low.
Pea protein is a common vegan protein source, but its non-essential amino acid content, namely for cysteine, and methionine, is low.
Protein Shakes Induce Weight Loss By-
1. Decreasing Hunger and Appetite–
Protein performs the function of reducing appetite and hunger mainly in two ways. Firstly by managing hormonal activity like lowering the levels of ghrelin hormone. And secondly, protein limits hunger by making one feel fuller for longer.
Studies show that a high protein diet makes people consume fewer calories. Researches on obese people have also come to similar conclusions. Not only this, consuming more protein can significantly reduce overall body weight by lowering calorie intake.
Hence protein shake is a great idea to add an extra dose of protein into the daily diet. However, one should not overdo it as it may lead to an excess of calories. 20 grams of protein in one glass of protein shake is sufficient to curb hunger.
2. Increasing Metabolic Rate–
A boost in metabolism helps an individual burn more calories than usual. A high protein diet combined with a regular workout can significantly ramp up the process of burning calories, which will ultimately boost metabolism. This whole activity also fastens the pace of muscle building.
Studies indicate that people consuming protein for bodybuilding achieved muscle mass for the same purpose by drinking protein shakes. At the same time, these people lost a good amount of fats, making their bodies toned.
The rate of gaining muscle and losing weight also depends on the muscle mass of the body. A healthy individual can burn a lot of calories while metabolizing and digesting protein, making it an ideal nutrient for weight loss.
3. Reducing Belly Fat–
It is an adamant fact that protein can help burn calories fast. A person can get rid of stubborn belly fat and calories by incorporating protein shake into the daily diet.
Several studies show that including protein shakes alone, changing much of the diet can fasten the pace of overall weight loss, which also reduces belly fat. Hence, increasing the protein intake through protein shakes helps reduce fats around the midsection of the body.
4. Preventing Muscle Strength loss–
Weight loss diets can make people lose muscle strength and energy. This may lead to lowering the metabolism, which may eventually result in weight gain. Protein shakes can prevent this loss by providing sufficient protein that can prevent muscle strength loss.
Pieces of evidence from reliable research show that high protein intake can cope with the loss of metabolism as most calories get into the body in the form of protein. In addition, the inclusion of protein shakes into the weight loss diet can increase the efficiency of muscle maintenance up to three times. Hence, just one or two protein shakes a day can easily help an adult build more muscle strength and lose more fats.
5. Reducing the Chances of Re-gaining Weight–
Protein refines the body’s metabolic rate, reducing the chances of weight regain. Some studies indicate that people consuming decent amounts of protein saw less weight regain. In addition, the protein made the participants feel fuller, making them avoid binge eating and putting on new weight.
Protein Shake Dosage-
Consuming one or two protein shakes a day that contains at least 20 grams of protein per scoop is sufficient for reducing weight. One can mix the protein powder either with water or milk to prepare it at home.
Most protein powders are safe, but some people who are vegan or lactose intolerant should go for dairy-free protein supplements. Generally, the above-recommended amount of protein is safe and can also suffice the need of 25-30% of daily calories.
To sum up, we can say that protein shakes and supplements are a great way to introduce more protein into the daily diet. The additional protein will ultimately help with metabolic rate. The improved metabolism will complement weight loss, muscle building, and muscle toning. Moreover, sufficing 1/4th of per day calorie needs, a protein shake can keep one lose weight fast. Hence, protein shakes are reliable sources to lose weight and gain muscle mass.