If you’re aiming to increase muscle mass, protein shakes offer a convenient and concentrated source of protein that can aid in faster recovery between workouts. But what about those looking to shed some extra pounds? Can protein shakes actually help with weight loss?
Protein shakes, known for being tasty, portable, and quick to prepare, offer numerous benefits that can support weight loss goals. Research has shown that diets higher in protein over a 20-year period have consistently been successful in managing weight. Regular protein intake, when part of a balanced diet that includes adequate carbohydrates and beneficial fats, can positively impact metabolism, appetite, and calorie control, according to studies published in the American Journal of Clinical Nutrition.
Why Protein Shakes are Beneficial for Weight Loss
1. They Promote Satiety
Dietitian Natalie Allen, RD, MS, a professor of health sciences at Missouri State University, explains that protein helps create a feeling of fullness, making it easier to control food intake. This differs from fruit-only smoothies, which may provide temporary fullness due to quick-burning carbohydrates, but leave you hungry shortly after consumption.
2. Low-Calorie Option
While it's possible to turn a protein smoothie into a high-calorie drink, many protein shakes are low in calories, making it simpler to adhere to daily calorie targets without feeling deprived.
3. Supports Muscle Maintenance and Growth
Protein aids in the repair of microscopic muscle damage caused by exercise and strength training, leading to stronger muscles over time. Protein shakes offer a convenient way to facilitate this process, notes Allen.
Choosing the Right Protein
Allen emphasizes that whole foods are the best source of protein due to their essential nutrients and fiber content. Lean, complete protein options include chicken breast, white fish, pork loin, plain Greek yogurt, and tuna. For those following a plant-based diet, there are plenty of vegan protein sources rich in essential amino acids like tofu, tempeh, and beans.
However, meeting daily protein requirements solely through food can be challenging, especially for busy individuals. Supplementing with a protein shake can help ensure adequate protein intake, according to Allen.
For high-quality protein powder options without artificial additives, Beachbody Performance Recover and Shakeology offer muscle-building protein and additional benefits to support post-workout recovery and weight loss goals.
Other protein powder alternatives include casein, soy, hemp, rice, and pea protein.
Determining Your Protein Needs
Protein requirements vary based on individual goals and activity levels. To customize protein intake, aim for 0.5 to 0.9 grams of protein per pound of body weight. Intense and frequent exercise may require up to 1.5 grams of protein per pound of body weight.
Allen suggests that women aim for 60 to 70 grams of protein daily, while men should target 70 to 80 grams. Spreading protein intake throughout the day can enhance effectiveness and satiety. Protein shakes can assist in meeting these goals and ensuring a balanced diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
