If you’re looking to build muscle, the benefits of protein shakes are clear: They’re a convenient, dense source of protein and can help you recover faster between workouts. But what if you’re working to lose a few pounds? Are protein shakes good for weight loss?
Protein shakes are tasty, portable, and quick to make, and they provide a number of benefits that can help you lose weight, like helping you feel full without losing track of your goals—and the research backs this up.
TO study A study published in the American Journal of Clinical Nutrition found that over a 20-year period, high-protein diets have been shown to be effective in helping with weight control. Regular protein intake (as part of a balanced diet that also includes adequate amounts of carbohydrates and beneficial fats) can help with metabolism, appetite and calorie control, the researchers concluded.
Why protein shakes are good for weight loss
1. They can help you feel full
Protein helps provide satiety, says dietitian Natalie Allen, RD, MS, a Professor of Health Sciences at Missouri State UniversityThis means it can help you feel fuller for longer, and when that happens, you should be able to control how much you eat more easily.
This is different to a drink like a fruit smoothie, which may fill you up for a short period of time, but then leave you feeling hungry shortly after. This is because while it will contain some fibre, it will be made up primarily of fast-burning carbohydrates.
2. They are usually low in calories.
While it’s possible to turn a protein shake into a high-calorie beverage, many protein shakes are actually low in calories, Allen notes. That makes it easier to meet your calorie goals for the day without feeling deprived.
3. They help maintain and develop muscle mass.
When you exercise and train to strengthen your muscles, you create microscopic damage, and the amino acids in protein help repair that microscopic damage, which, over time, can make your muscles stronger. Protein shakes are an easy way to help with this process, says Allen.*
What type of protein is best?
“Food is always the best choice for protein, as nutrients and fiber in foods are key,” Allen says. Foods rich in lean, complete protein include options like chicken breast, white fish, pork tenderloin, plain Greek yogurt, and tuna.
Even if you’re not an animal product eater, there are plenty of vegan protein sources rich in essential amino acids, including tofu, tempeh, buckwheat, edamame, hemp seeds, beans, and nuts.
But it can also be tricky to get all the protein you need from food, especially when you’re busy. That’s why boosting your daily protein intake with a protein shake is an effective way to make sure you’re getting enough, according to Allen.
If you are looking for a high quality protein powder without artificial sweeteners, colors or flavors, Beachbody Performance Recovery It comes in whey-based and plant-based formulas, providing 20 grams of muscle-building protein as well as pomegranate extract to help reduce post-workout muscle soreness.*
Do you prefer a complete nutritious shake with a high protein content? Shakeology It includes 16 to 17 grams of protein, plus fiber, probiotics, superfoods and adaptogens to help improve digestion, provide healthy energy and aid in weight loss. It also comes in a Formula without added sugar If you are trying to cut down on sweets.*
Otherwise, you have plenty of other protein powder options, including casein, soy, hemp, rice, and pea protein.
How much protein do you need?
Your protein needs depend on your goals. If you are an active person and would like to customize your protein intake to meet your specific needs, aim for 0.5 to 0.9 grams of protein per pound of body weight.
If your workouts are particularly intense and frequent, this amount can be as high as 1.5 grams of protein per pound of body weight. The more you exercise, the more protein you’ll need to maintain and build muscle.
“In general, women need 60 to 70 grams of protein per day, and men need 70 to 80 grams per day, but this amount depends on activity and weight,” says Allen. “Also, it’s ideal to spread protein out throughout the day. For example, if your protein needs are 60 grams per day, then aim to consume 20 grams at each meal.”
Protein shakes can help you achieve these numbers and allow you to space out your protein intake so that it is more effective and satiating.
*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.
