Protein is an important nutrient for weight loss. Eating enough protein can promote a healthy metabolism and reduce your appetite. They can also help you lose body fat without losing muscle. Protein drinks are a great way to add protein to your diet and have even been shown to help you lose weight. This article explains everything you need to know about protein drinks and their effect on your weight.
1 Protein can reduce hunger and appetite
Protein has been shown to help reduce hunger and appetite. One of the main reasons is that protein usually helps you feel full longer than other macronutrients. This is due in part to the release of the hormones GLP-1 and PYY.
Studies also show that a higher protein intake can lead to a decrease in hunger throughout the day.
In a small study, a high-protein breakfast helped older women eat up to 135 fewer calories later in the day, compared to a low-protein breakfast or skipping breakfast. lunch. A meta-analysis of five studies also found a link between high protein intake and greater fullness. However, the authors noted that factors such as body weight, eating behavior, and other health issues all play a role in feelings of satiety.
Only a few studies have specifically looked at protein drinks and appetite. A small study of nine young women with obesity found that a whey protein drink actively reduced appetite. In another study, participants who received a protein drink before their workout reported being less hungry after exercise than those who received a less protein drink with the same number of calories. Thus, while the results are promising, many factors can affect the influence of protein drinks on appetite and hunger.
2 They can promote a healthy metabolism and the formation of lean muscles.
A high protein diet especially when combined with a muscle workout can help you develop your muscles. Because muscles promote metabolism and energy production, bodybuilding is a great way to maintain a healthy metabolism.
This is especially true if you are on a low calorie diet to lose weight. Indeed, extreme calorie restriction can lead to muscle loss in addition to fat loss. This loss of lean muscle can slow down your metabolism, making it easier for you to regain weight once you have given up the restrictive diet.
Conversely, consuming enough protein, combined with muscle training, can help prevent this muscle loss and the resulting metabolic slowdown.
Your body also uses more energy to digest protein than fat or carbs, which means you burn more calories during the process. This effect, called the thermal effect of proteins, can give a slight boost to the metabolism.
3 Can help you lose weight and belly fat
Although few studies specifically use protein drinks, researchers generally agree that high-protein diets are an effective way to lose weight and body fat. In a 14-week study, women who were overweight or obese followed a resistance exercise program along with a high-calorie, protein-restricted diet. Participants in the high-protein group lost 1.7 times more body fat than those in the high-carb group. A recent study further suggests that weight gain can be minimized by following a high protein diet for the first 3 to 12 months after weight loss. However, long-term studies are needed to confirm whether this effect lasts beyond the first year
4 Can help with weight management
The effect of protein on metabolism, appetite and muscle mass can also prevent you from regaining weight once you have lost it. This effect should apply, whether you get protein from shakes or whole foods. One study suggests that higher protein intakes of 25 to 30 grams per meal appear to improve both weight loss and weight management. However, researchers warn that full adherence to a high-protein diet, as well as other lifestyle factors, are usually required.
How do the different protein powders compare?
Protein shakes are made by mixing protein powder with water or another liquid, as well as other optional ingredients. While most people don’t need protein shakes to cover their daily protein needs, they can come in handy if you have limited access to high-protein foods or have trouble meeting your food needs. alone. You can buy protein powder and mix it yourself or buy prefabricated liquid shakes.
Types of protein powder
Here are some of the most popular types of protein powders:
Whey Protein: Quickly absorbed, dairy-based, and contains the nine essential amino acids.
Casein protein: slowly absorbed, dairy-based, and provides all the essential amino acids
Soy Protein: Herbal, they provide all the essential amino acids, as well as soy isoflavones that can have beneficial effects on health.
Hemp protein: of vegetable origin, it contains all the essential amino acids, is rich in omega-3 and omega-6 fatty acids and has a high content of arginine.
Rice protein: of vegetable origin, but less rich in lysine, an essential amino acid.
Pea protein: a plant-based alternative and less allergenic than soy and whey protein, but lower in essential amino acids cysteine and methionine
Some protein powders and beverages contain a mixture of different types of protein.
What type of protein is best?
Different types of protein can affect your body differently.
While some small studies have shown that whey protein is more effective for weight loss than soy and other plant-based proteins, other small studies show no real difference. Thus, factors related to individual lifestyle may be more important than the type of protein when it comes to weight loss or other desired outcomes.
A key factor to consider is the quality of the protein you buy.
Casein and soy are considered complete proteins. This means that they contain sufficient amounts of all the essential amino acids your body needs. However, these three proteins can cause an allergic reaction in some people. Rice and pea protein are often considered less allergenic, although rice protein is low in lysine, an essential amino acid, while pea protein is low in cysteine and methionine, two essential amino acids.
Hemp protein is also considered less allergenic. In addition, it contains sufficient levels of all the essential amino acids. As such, it can be considered a complete source of protein. As long as you regularly consume a variety of protein sources, opting for incomplete protein in your protein shake will probably not be a problem. That said, it is always best to consult a doctor or dietitian before adding new dietary supplements to your diet.
Other sources of protein
Protein powders aren’t the only way to add extra protein to your shakes. Here are some whole foods you can use instead of protein powder:
Greek or herbal yogurt. Greek yogurt is naturally high in protein, as are soy-based vegetable alternatives. Each provides about 6 to 10 grams of complete protein per 100 grams.
Nuts and seeds. Most nuts and seeds contain about 5 to 7 grams of protein for 28 grams. Combine them with soy or hemp milk for a complete source of vegetable protein
Spirulina. This blue-green seaweed provides about 8 grams of complete protein per 2 tbsp (14 grams). This portion also covers 95% of the daily value (VQ) of copper and 22% of the VQ of iron.
Tofu. This popular soy-based food contains 5 to 13 grams of complete protein per 100 grams, depending on the variety. It has a naturally sweet taste, so you can mix it with frozen fruit and liquid to get a protein-rich shake.
Grandma. This cereal provides about 5 grams of protein per 40 grams. Combine it with oatmeal or hemp milk for a complete source of protein
For reference, the recommended daily protein intake is as follows:
Man aged 65 or under: 56 grams
Man over 65 years: 67 grams
Woman 65 years or younger: 48 grams
Woman over 65 years: 57 grams
You need to consider factors such as third-party verification, nutrition labels, food preferences, and individual health factors when supplementing your diet with protein drinks.
Most adults can easily get enough protein from food sources without drinking protein drinks. That said, Protein drinks are an easy way to help if you are trying to lose weight to manage your weight, the extra protein intake of protein drinks can help you feel less hungry. They can also help you maintain your muscles and metabolism and reduce your chances of regaining lost fat, especially if they are associated with an exercise program.
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