What are Protein Shakes?
Protein Shakes can be made by shaking protein with any liquid, in most cases water. Other ingredients are also added according to the taste and preferences.
Two protein Shakes a day are considered a good addition to your diet when your diet lacks high-quality protein. Although very less people prefer protein shakes to fulfill protein requirements, however, they are very useful when you have trouble accessing the minimum requirement of protein through food.
Protein Powder is manufactured by different brands with different concentrations of protein, you can mix them with water and consume them. There are pre-made liquid shakes also available for your convenience.
There are a few protein powders in the market that are very popular:
It is a plant extracted protein that is known to contain all essential acid and soy isoflavones that boast more health benefits.
It is another plant extracted protein with all essential acids. This is super rich in omega-3 and omega-6 fats and also have high arginine.
It is another plant extracted protein that is lower in amino acid lysine content.
This protein is also plant-based containing all the required amino acids. The good thing about it is that it is less allergenic when considered with its alternatives that are derived from wheat or soy.
It is a dairy-based protein that also consists of all the required Amino Acids.
In addition to that, there are protein powders that contain a mixture of various types of protein. For Example, Dairy-based protein combines Whey protein and Casein in most cases to enrich the effect on muscles synthesis.
Can Protein decrease Hunger and Appetite?
Protein has appeared to help reduce hunger and thus appetite. The main reason behind it can be the fact that protein intake gives satisfaction for longer than other nutrients. It is because of the satiety hormone GLP-1 and PYY that is released.
Studies also reveal that a higher intake of protein may result in hunger loss for a day.
In a study in 2005, a higher protein breakfast impacted females to eat a total of 135 fewer calories that day compared with no breakfast or a less-protein breakfast.
Another study in 2013, the study showed that higher breakfast-taking girls felt less appetite when came to consuming higher-protein breakfast.
So, connecting protein with weight loss seems promising. However, there is a factor that plays a major role in the sturdiness of the connection.
Is Protein a healthy habit for Metabolism?
2 shakes a day weight loss results are extraordinary. Protein shakes are a good thing for muscle building while strength training. And since the metabolism is energy production from muscles, building muscles is always a great thing to boost metabolism.
This fact is impactful for those who are less eating due to the doctor’s recommendation for weight loss.
On the other hand, if a calorie is restricted, it can also lead to muscle loss alongside fat loss. This can help gain sluggishness in your metabolism which on seizing restriction can make it easier to gain the weight back once again.
Sufficient protein intake while training your muscles and eating fewer calories can prevent muscle loss and metabolism slowdown.
A study in 2016 found that intaking extra protein per week alongside resistance training would improve adults during the 13-week weight loss program. An extra 20 grams of protein weekly can grow more muscles during the training program.
Can Protein Shake help in Weight Loss?
Researchers have no point to argue that high protein diets for weight loss don’t help in weight loss. That believes in the fact, especially cutting fat from the belly area.
In a study in 2004, people on diet consuming 25% of the calories from protein, reflected to lose more belly fat after a period of 12 months than those who were consuming half of the amount.
Since there are so many types of ingredients participating in our lifestyle, it is not that easy to find a connection between protein shake weight loss results.
Note: If your body lacks protein, protein shakes are a good way to increase the protein concentration in your body. When consumed as a part of a less calorie diet, it may support weight loss provided that other ingredients don’t interrupt.
Which type of protein is best?
Various types of proteins impact your body in different ways. For an instance, whey is absorbed more rapidly than Casein. It is helpful in the synthesis of muscles after exercise and could possibly reduce hunger.
Some studies have also shown that whey protein is more effective than alternatives when it comes to weight loss. A few other small studies have shown no major difference.
A key factor is the quality of the protein you consume. Casein and Soy contain all the essential amino acids that are required for an individual. But it may extend allergic reactions in some people.
As long as you are in taking different types of proteins from a different source, there won’t be any type deficiencies causing problems. But, a good way is to have a consultation with the dietitian. They may suggest a new supplement to you.
Side Effects of Protein Shakes
Different brands manufacturing protein powders suggests different amount to the serving. It is important to find the one that contains the right amount of protein supplement you require.
If you can’t tolerate lactose, protein Shakes made with whey protein when consumed in large amounts than required can cause some major side effects such as:
Most people can easily get enough protein from sources other than protein shakes. 2 protein shakes a day and one meal are often considered a delicious way to add extra protein to your daily diet. If you are trying to lose weight, and addition of protein may help you feel less hungry, and maintain muscles and metabolism, especially when combined with proper exercise.