Protein Supplements: The Good, The Bad, and & The Ugly Grocery and health food stores are packed with a variety of protein supplements, mostly carrying pictures of buff, tan men on their labels. Protein supplements can be in the form of isolates (a pure protein source), concentrates (which are not as pure as the isolate form), hydrolysates (which are chemically and/or enzymatically digested resulting in a product that is quickly absorbed), and blends (a combination of various protein sources and purity levels). What follows is a review of the scientific literature on the good, the bad ,and the ugly regarding protein supplements. This research suggests that protein intake might help manage blood pressure and prevent complications associated with elevated blood pressure. Animal and human studies have shown that soy protein consumption is beneficial to cardiovascular health. The consumption of soy protein can lower triglyceride levels as well as total and LDL cholesterol levels, and increases HDL levels and HDL/LDL ratios. 4 While an optimal soy protein intake is in the range of 15 to 20 g/day, an intake of 25 g/day of soy protein can be specifically used to reduce cholesterol levels. Some clinical studies have also shown that taking whey protein in combination with strength training can increase lean body mass, strength, and muscle size. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), protein supplements, like any other supplement, are not regulated by the Food and Drug Administration (FDA). [Studies] suggest that intake of soy may reduce the efficiency of thyroid hormone function and that soybeans may contain goitrogens that can interfere with the utilization of iodine or functioning of the thyroid gland and cause thyroid problems.
And many may think that adding more protein to their diet will pack on muscle, which may lead to weight gain. But in addition to be satiating, increasing your protein intake may help you lose weight while maintaining fat-burning muscle, according to new research. After 31 days, the group consuming twice the RDA of protein saw the greatest reduction in fat mass while maintaining muscle.
Whey Protein: Health Benefits and Side Effects. Whey protein composition. Whey protein is a mixture of the following: Whey protein types. Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates (lactose). Whey protein isolate - WPIs are further processed to remove all the fat and lactose. Possible health benefits of whey protein. There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. We assess the possible health benefits of consuming whey protein below. On the next page we look at the possible side effects of whey protein, how whey protein can help with building muscle and how whey protein is produced.
Whey protein has been studied for weight loss and the regulation of appetite. Limited research suggests that whey protein may benefit people with allergic skin symptoms. Limited study has found that a product containing whey protein may benefit people with ALS, a disorder of nerve cells in the brain and spinal cord. Based on limited study, a product containing whey protein may benefit people with bronchospasm. Limited research suggests that a product containing whey protein may have positive benefits for people with burns, including increased survival. Limited research suggests that whey protein may have benefits for people with cancer. Whey protein has been studied for increasing exercise performance and promoting recovery. More research is needed before firm conclusions can be made on the use of whey protein for this purpose. Further research on the effects of whey protein alone is needed before conclusions can be made. Further study on whey protein is needed before conclusions can be made. Whey protein has been studied for the treatment of H.
This will help you determine how much protein you need to supplement your diet with. If the amount of protein you should have according to your protein requirement chart is more than you are getting from diet alone, you can make up the difference with whey protein. The amount of protein left over is what you can get in supplement form from whey protein. Choose your flavor of whey protein. You can buy whey protein in a variety of flavors, which will affect the taste of your smoothie. Whey protein shakes can be made with fruits and other ingredients to change the flavor and nutritional content. Mix whey protein into your last meal of the day. Sprinkle some whey protein powder on food that is part of your last meal of the day. Determine how much whey protein to incorporate into your diet. Supplement your diet with whey protein to encourage weight loss via whey protein shakes.  Always check with your doctor or nutritionist about adding whey protein to your diet and be sure to have a protein chart that provides the recommended amount for your bodyweight.
We'll help you pick the best protein supplement for your body type, goals, and schedule. You need to make protein your starting point, no matter what your fitness goals are. ● If that’s the case, then your best bet is to buy a mixed shake that includes at least two different forms of protein, such as whey and casein. 2) Are you allergic to dairy protein*? ● Forgo the whey and casein protein. If you are lactose intolerant, you can still use whey protein. 3) Do you like to play supplement scientist and mix your protein shakes in the exact amounts you want? ● You’ll be better served picking up separate whey and casein protein powders. ● Even if you’re lactose intolerant, you can still consume whey protein. You may want to avoid casein, however, as most casein protein powders are not as rigorously filtered and processed as whey protein isolate. ● If you are the forever-skinny guy who can eat and eat and not gain any fat—let alone muscle—then you are what we call a “hardgainer.” Your best bet is to avoid standard protein powders and consider using a mass gainer. In addition to providing quality protein like the milk proteins whey and casein, these powders provide ample carbohydrates and healthy fats, which will provide you with the other macronutrients you need to put you in enough of a calorie surplus that you are finally able to build some muscle.
Our pursuit of all things protein shakes, led us to create this site. We hope this site will help you with your quest to find the best protein shake for you, whether you are gaining or losing! The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should not stop taking any medication without first consulting your physician.
How to Lose Weight With Whey Protein Shakes. Whey protein shakes may help prevent too much muscle loss. Before you start downing whey protein shakes, consult your doctor or a dietitian for weight-loss tips and shake suggestions. Whey Protein Shakes and Losing Weight. Whey protein supplements may not be your favorite weight-loss aid, but they can help you lose fat instead of muscle, according to a 2008 study published in Nutrition Journal. Drinking a whey protein shake may help prevent some muscle loss, which may make it a little easier for you to continue to lose fat. Whey protein may also help you control hunger, according to a 2014 study published in the European Journal of Clinical Nutrition, which may make it easier for you to stick with your diet. While whey protein shakes may help you reach your dieting goal, this won't work if the shakes contribute excess calories. Whey Protein and Muscle Building. In addition to helping preserve muscle while you're losing weight, combining a whey protein shake with resistance training may help you build more muscle. This is especially important if you're drinking your whey protein shake after weight training. Most whey protein powders are not rich in carbs, with only up to 6 grams of carbs per scoop, and blending a cup of nonfat milk with your whey protein adds 12 grams of carbs and 80 calories to your shake.
Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes aren't a magic bullet for weight loss. Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually you will need to start eating solid food again, which may cause excess weight to return if you don't choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you'll miss out on the nutritional benefits of whole foods. Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you're not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine. Beverage consumption and adult weight management: A review. The impact of a weight reduction program with and without meal-replacement on health related quality of life in middle-aged obese females. Department of Health and Human Services. Position of the American Dietetic Association: Food and nutrition misinformation.
Whey Protein May Be Helpful for Weight Loss. Study Suggests Whey Protein Offers More Weight Loss Help Than Soy Protein. The first group was asked to add protein drinks made with whey to their normal diets, the second group drank protein drinks made with soy protein, and the third group drank carbohydrate drinks. All the drinks, which were drunk twice daily, at breakfast and dinner, had the same number of calories: 200. They also had people keep records of the other foods they were eating. Throughout the study, all the groups ate roughly the same number of average daily calories , about 2,200. After six months, people drinking the carbohydrate shakes had gained a little bit of weight , about 2 pounds, which appeared to be mainly added fat, compared to where they started. People drinking the soy shakes had stayed about the same weight as where they started. But people drinking the whey protein had lost a little bit of weight and body fat, about 2 pounds. Additionally, while the other groups saw little change in the size of their waists, the whey protein group lost about an inch around the middle.
Whey is more than just protein. What is Whey Protein? Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake. And whey protein is loaded with them. Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate. Contains less lactose and fat, and is missing a lot of the beneficial nutrients found in whey protein concentrate. Whey protein concentrate seems to be the overall best option… Bottom Line: The main types of whey protein are concentrate, isolate and hydrolysate. The best known (and best studied ) use of whey protein supplements, is for the purpose of increasing muscle mass and strength. Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. Whey Protein Improves Satiety and May Help Weight Loss. Other Health Benefits of Whey Protein. Beyond just muscle, strength and leanness, whey protein can provide numerous other health benefits. Or simply avoiding whey protein and eating other protein rich foods instead. And whey protein seems to be even better than other forms of quality protein.
Prepackaged or powdered weight-gain shakes are calorie- and protein-dense, providing you with a convenient way to fit in a fourth or fifth high-calorie meal for the day. If you have access to a blender at midday, whipping up your own meal-replacement shake may be preferable as you can control the ingredients and don't have to consume the excess sugar and supplements that often come in weight-gain products. Try blending whole milk, whey protein, peanut butter, a banana and flax meal for a high-calorie, nutritious meal replacement. The extra protein and carbohydrates supports workouts designed to lay down muscle, while the flax meal provides fiber and healthy omega-3 fatty acids. Consuming a meal in the 30 minutes after a workout is paramount to muscle recovery and growth. This meal should contain between 0.45 and 0.68 grams of carbohydrates for every pound of your body weight and between 10 and 20 grams of protein. Making your own meal-replacement shake that you bring with you to the gym is another option; try blending a scoop of whey protein powder with a banana, water and ice.
Let’s explore what ways we can adopt and how it would be helpful for us to achieve the ideal weight for our body. Exercise can make you achieve some of your goals, but it can’t be done effectively without the proper intake of diet and especially supplements. Adding them in your workout regime can increase your weight loss process and provide you with the effective results in less time. These nutrient supplements do not contain steroids and hence harmless to the body. It strengthens the muscles and maintain proper health of the organs. It strengthens the immune system of our body and helps us to fight against various diseases. There are different types of protein products available, but Whey supplements are thought to be the best for weight loss. It helps in the reduction of weight by making you feel fuller and active. The Regular Body Requirements for the proper intake: Protein is the most important nutrient for our muscles, bones and hair and we can’t stay healthy on cutting off it from our regular meals. Well, if you are not taking enough of them, you may develop some health ailments and obviously the first thing which you could notice easily is the increase in your weight. It all depends on what you want so goes for protein intake, it varies based on your goals so some of the popular goals people set for them are: There comes the protein which, when taken accompanied by carbs, keep you filled for longer and cut down calories intake. It enhances the synthesis of protein and fuel up your body with extra energy for a longer period of time and also helps prevent intake of extra calories. Promotes weight loss by enhancing the metabolic activity and burning of calories.
Protein Shakes for Women. Check out our protein shakes for women! Whey Concentrate has 82% protein content, is quickly absorbed, rich in amino acids and low in fat and lactose. Whey Protein Isolate. Whey Isolate has an impressive 90% protein content – one of the highest amounts available! Micellar Casein Protein. Vegan Protein. Protein Blends. Night-Time Protein.
Can Taking Too Much Protein Powder Make You Gain Weight? Since you can get all the protein—and other nutrients—you need from foods, protein powders are usually unnecessary, according to Medline Plus. Anytime you eat more calories than you burn, you’ll likely gain weight, whether or not you consume protein powder. But, too much protein powder can definitely lead to weight gain. Protein powder can help you reach your protein needs if you’re not consuming enough. According to the Academy of Nutrition and Dietetics, eating an additional 200 calories each day will help you build muscle and gain weight. Many brands of protein powder provide 100 to 200 calories, and 20 to 30 grams of protein per scoop; if you mix protein powder with milk, you’ll further increase your calorie intake. Some people use protein shakes made with protein powder for weight loss by replacing some of their meals with the shakes. Since your total calorie intake is most important for weight loss, you can lose weight consuming protein powder if you stick to your calorie guidelines. Although it’s best to get your nutrients from foods, you will likely lose weight if replacing one of your meals with a protein shake reduces your total calorie intake. Even if you’re a strength-trained athlete—such as a powerlifter or bodybuilder—you can get all the protein you need from a carefully planned diet, regardless of your weight management goals.
48 Delicious Protein Shake Recipes. Despite the good protein shakes do for our bodies, they can sometimes be a little hard to swallow-literally. Stop choking down the same plain-Jane shakes! Add some flavor and texture to your daily dose of protein powder. For each recipe, put all the ingredients into a blender and blend until your shake reaches the desired consistency. Depending on your macronutrient and caloric needs and taste preferences, you may need to tweak the recipes.
Do protein shakes really help you lose weight? Once the domain of bodybuilders, protein shakes are now the convenience food of dieters. But are the benefits of protein shakes so clear-cut? The Federal Government recommends a daily protein intake of 46g a day for women and 64g a day for men. Such studies have led to protein shakes being marketed as weight loss solutions to the masses, rather than just at the traditional audience of gym junkies and bodybuilders. You must do resistance exercises alongside taking the protein shakes.” “Weight loss shakes have protein in them, but they’re also high in fibre ,” he explains. “You can get protein naturally from dairy foods eaten at strategic times during the day and it will help you put on muscle mass and lose fat . “You can get the same benefits as protein shakes from a holistic diet, so shakes aren’t necessary, but some people find them more convenient which is why they’re popular.”
Home » Blog » Health » Nutrition » Best Protein Shakes For Weight Loss, Women, Men And More. Best Protein Shakes For Weight Loss, Women, Men And More. Best Protein Shakes For Weight Loss. Fortunately, there are special protein shakes for weight loss available in the market and can also be made at home. Some protein shakes for weight loss are made based on the theory that building muscle mass is vital for weight loss as well, because it keeps unwanted pounds at bay. Blend this mixture well and drink your home-made protein shake for weight loss. Protein shakes for women are made from the protein powders having high amount of protein and is taken along with water. Protein shakes are also available for women but they are costly. The Protein shakes for women are important form of supplements since the human body cant store proteins. If the woman is overweight and she is lifting weights in gym, she should take protein supllements for the repair of the muscles which are torn. Protein shakes of both weight losing and weight gaining are available, so the ones suitable for the person should be bought. Protein shakes are available in combination with carbohydrates and fats. Intake of proteins shakes having more protein and less fats and carbohydrates helps the body to burn the stored fat in the body and helps in weight loss.
Are protein shakes right for you? Protein shakes can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shakes vary in protein content. "If you're a body builder, you're going to shift to the drinks that have a bit more protein," Antonio says. "Make sure the product is more than 50% protein if your goal is body fat loss," Antonio says. What are the Different Types of Protein in Protein Shakes?
With recent negative news about the effects of soy, especially to women and children, many health-conscious folks look for substitutes in the form of meal replacement shakes without soy. There are many varieties of meal meal replacement shakes in the market today such as the. The only problem is that most of these shakes contain soy protein. Because of its possible negative effect to health, particularly to women, children, and vegetarians, it is recommended that one choose the meal replacement shakes without soy. There are different types of non-soy protein shakes including whey, casein, egg, and milk. Nevertheless, there are a few who opt to include the whole eggs with their protein shakes. But for commercially available protein powders, the two most common forms of protein sources are whey protein and casein protein. One of the better non-soy options that are readily available is the whey protein meal replacement shake. The better alternative for meal replacement shakes without soy is protein powder with whey and casein protein mix. For meal replacements in weight loss plans, protein shakes with only casein protein is also highly recommended. Due to negative effects of the high consumption of soy-based protein shakes, especially in women, children, and vegetarians, meal replacement shakes without soy are highly recommended.
For Rob Nager, the epiphany occurred at Abercrombie & Fitch. Finally, Nager tried a weight-loss strategy that's been around since TVs were black-and-white; a strategy so old-school that one of the studies showing that it works went on for a decade. The weight is still off. The best candidate for liquid lunches (and breakfasts), he says, is a guy who's healthy but wants to drop 10 to 20 pounds. The doctor-prescribed ones (like Optifast and HMR) replace all meals and are usually for seriously overweight patients. We'll focus on the over-the-counter options, like Slim-Fast, Met-Rx, and Atkins Nutritionals. Receive The Latest From Men's Health and Your Free Guide. He found that people who guzzle the shakes in place of one or two meals a day consistently lose 7 percent to 8 percent of their body weight after 1 year. Any obesity doctor worth his fat calipers knows that anyone can lose a few pounds, but keeping that weight off over the long term is far more difficult. The Harvard team gave one group Slim-Fast, with instructions to replace two meals a day with the shakes in an effort to shed pounds. When they reached their goal weights, the Slim-Fast folks were encouraged to keep pounds off by replacing one meal per day with a shake. A decade later, the men using Slim-Fast had maintained a 7-pound weight loss, on average. Some patients stay on only until the weight comes off. Nager says he doesn't miss the three-square-meals-a-day life; in fact, he says he's happy not to constantly be worried about food anymore.
Protein Shake Diet Plan for Weight Loss That Works Best. Reduce daily calorie intake the easy way on the protein shake diet plan. Drinking protein diet shakes daily may be just what you need to get the ball rolling in your diet to lose weight. On the Protein Shake Diet, it is possible to limit your per meal intake to 200 calories promoting healthy weight loss when combined with a balanced diet and regular exercise. Best Ways to Make the Protein Shake Diet Work for You. The protein shake diet plan is where you drink protein during a meal getting the necessary nutrition you need for a healthy diet while reducing calorie intake to a minimum. Like any other diet that works, there are many paths to the protein shake diet such as drinking protein smoothies in place of a meal or simply adding more protein to your meal. Have a protein shake with 1 to 2 of your daily meals. The type of protein most suitable for your diet may not by the drink type. Going on the wrong diet may mean not getting enough protein in your meal affecting the amount of solid weight you carry around. Bottom Line in the Protein Shake Diet. That means to take your time and decide whether replacing 2 of your meals with a protein shake is right for you.
Select The Best Protein Powder for Men. With so much variety on the market and no single product clearly labeled the best protein powder for men, how do you select the best product for your body? It comes down to your goals and the amount of protein you consume through your diet. You can jump down the page to find recommendations for the best protein shakes for men with your current goals. Best Protein Powders for Men Gaining Muscle (Bulk) and Gain Weight. Each serving offers 16 grams of protein and only 150 calories. You can easily double the serving size for a shake that offers 32 grams of protein and only 300 calories. The Best Protein Powder for Men Losing Weight. Each serving provides 24 grams of protein and only 120 calories. Each serving provides 24 grams of protein and 200 calories with 4 grams of fiber that comes from the natural oats.
13 Quick and Easy Protein Shake Recipes. Protein Shake Recipes. Key Lime Pie Protein Shake (27.5 g protein) Mocha Protein Shake (28 g protein) White Chocolate Raspberry Protein Shake (28 g protein) Chocolate Peanut Butter Protein Shake (32 g protein) Black Forest Protein Shake (29 g protein) Mango Lassi Protein Shake (18 g protein) Peachy Green Protein Shake (33 g protein) Orange Creamsicle Protein Shake (29 g protein) Protein Frosty Shake (26 g protein) Banana-Oat Protein Shake (30 g protein) Papaya Ginger Shake (8 g protein) Grape-Berry Protein Shake (25 g protein) Mango Blueberry Protein Shake (29 g protein)
Drink two high protein, low carb shakes a day with fiber and omega-3s added. Keep your calorie intake to about 500 less per day than your break-even calorie level and you’ll lose about one pound of fat a week. Fish and krill oil are the preferred source for omega-3s. Drink two whey shakes a day and lose 5 pounds of fat The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone (ghrelin) levels. The soy group lost 2 pounds of body weight and 2.4 pounds of body fat. Drink two MRPs a day and lose 6 pounds of fat After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2.4 pounds of fat and gained 1.8 pounds of lean body mass. For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed 131g of protein, 190g of carbohydrates, 63g of fat and an average of 1,854 calories. Protein, carb and fat guide. Eating protein helps prevent the breakdown of muscle so your weight loss is fat, not muscle. Burning fat on this diet plan is generally controlled by reducing your carb intake as your protein and fat intake stay relatively constant. The breakeven point on average for women is about 2,000 calories and for men about 2,800 calories. Cook with coconut oil and even add it to your shake.
A lot of people are referring to a diet I have discussed on my blog in the past. This diet kicks butt for vacations! Drink a 30-40 gram meal replacement shake for breakfast. Drink a 30-40 gram meal replacement shake for lunch. If you are especially hungry, eat an apple after dinner. The goal of this diet is to see how many days in a row you can do this. I like Prograde's meal replacement shake as well (which is probably the better option for women due to the slightly lower protein and calorie content). A: It depends, but you will drop weight at a fast rate. Not all of that weight loss will be body fat. There is a good chance that you could lose 8-15 pounds in 2 weeks.but a little less than half of that will be body fat. If you have a lot of weight to lose.you can drop rate at a much faster rate. I think my "2 Shakes and Chicken Salad Diet" is much more effective than Tim Ferriss's "Slow Carb Diet" for rapid fat loss.
If You Pound Protein, Drink More. What's the best liquid to have in your shake? Use your shakes as a vessel to carry aboard the much-needed food group-you'll get the muscle-building power of protein along with fat-fighting calcium, while improving bone and cardiovascular health to boot. Go on to the next page to find out three more reasons to add more whey protein to your diet. Now, new research reveals another way those shakes may help you build a better body: Whey protein can help prevent overeating. Don't skimp on the protein powder in your postworkout shake . A study in the Journal of Nutrition showed that people who ate 60 percent less protein than another group had 81 percent less "protein synthesis"-the production of protein that stimulates muscle growth. Whey (animal protein) is superior to soy (plant protein) as a muscle builder. And Baylor University researchers found a way to make whey way better: Add casein, a protein found in cottage cheese and milk. "When taken before a workout, casein may slow catabolism enough to help the body build more muscle," says study author Richard Kreider, Ph. Or make your own by adding 40 grams of whey protein to a glass of milk.
Protein powder is, in many ways, leading the supplement charge. But do you really know what’s inside your protein powder or how it should be used to give you the biggest advantage and best results? To help you more effectively decide how, when and if you should use this supplement, we created this beginner guide, answering the most popular questions about protein powder. Protein Powder Primer: The Why’s and What’s. Pierre , sports dietitian and nutrition coach at Precision Nutrition , puts it, the most obvious reason to supplement with protein powder is to reach your protein intake goal for the day. RELATED: How to Choose the Best Protein Powder for You. So, if spending more doesn’t necessarily make a protein powder better, what should consumers look for when shopping the supplement aisle? Here are the two most common uses for protein powder during the day and specific applications for each. The key is to use shakes in a pinch and rely on whole food sources for the rest of your meals. The takeaway is to build your diet with a base of solid food and use protein powder as a — you guessed it — supplement when it’s healthy and convenient.