Does lean body protein shake help you lose weight?
Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits.
Side effects of consuming protein supplements
Consuming protein powders can lead to an increase in insulin levels in the body. Some powders contain highly toxic metals such as lead, cadmium, arsenic, and mercury. These can result in headaches, fatigue, constipation, and pain in muscles and joints.
There can be health consequences if you drink protein shakes without exercising are: (1) less muscle gain, (2) unwanted weight gain, (3) increased risk of kidney-related problems, and (4) abnormal spike in blood glucose level.
If you're of average build and go to the gym regularly, two protein shakes a day is enough to maintain your body mass. But if you're seriously involved in athletic sports, fitness practices and strength exercises, you may need to drink three to four protein shakes daily to sustain your physique and performance.
Getting enough protein may support healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle. Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid weight loss.
It's All About Calories
Eating more protein, while remaining in a calorie deficit, will not lead to belly fat gain. If you do start to gain fat, you're eating too many calories, be it from protein, carbs or fat.
It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.
You can plan to drink protein shakes in the morning as a breakfast meal replacement or integrate them throughout the day as snacks. Then, make a list of healthy dinner proteins that you can rotate throughout each night to give your diet variety while consuming foods packed with nutrients.
People should only consume one or two protein shakes daily and for a short time only. It is also best to choose a protein shake that fulfills part of a healthful diet. For instance, a person who does not eat many vegetables might choose a meal replacement protein shake that contains vegetables.
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
Can you drink a protein shake before bed?
Protein has many benefits and having a certain amount of it before sleep optimizes its advantages. Slow-digesting protein in a bedtime shake prolongs the duration of muscle protein synthesis, building muscles as you sleep. A protein shake at bedtime can preemptively fuel you for the day ahead.
Is it Safe to Have More Than One Protein Shake a Day? Yes. It's safe to have more than one protein shake a day, but the experts we spoke with recommended capping your consumption at three.
Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
There's no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.
Yes, you can drink two protein shakes per day to lose weight. However, it is important to make sure that the shakes are low in calories and sugar, and high in protein. You should also be sure to exercise regularly and eat a healthy diet.
Women use protein powder for a variety of reasons, including muscle growth, speeding recovery after workouts and stimulating weight loss. These supplements provide a concentrated source of high-quality protein in a versatile and easy-to-use powder, which can be added to shakes, smoothies and many more recipes.
At the end of the day, weight loss and weight gain are all about caloric intake. If you have too many servings of protein powder per day – or any other kind of food or whey protein supplements – your overall calorie intake might go up, which can in turn cause you to gain weight.
Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Some evidence suggests that protein may be linked with reduced abdominal fat.
Ideally, you should consume a protein shake within 30 minutes of completing your workout. This ensures that your muscles are getting the nutrients they need to recover and grow. If you're not working out, you can still have a protein shake, but it's best to consume it between meals.
Drinking a protein shake for breakfast can be a quick and convenient way to squeeze more nutrients into your diet and increase your protein intake. Protein shakes can also be an effective tool to support weight loss and enhance muscle growth.
What happens if you eat too much protein but low calories?
It is possible to each too much protein — if more than 35% of your daily calories come from protein, you might experience side effects. Eating too much protein can worsen kidney problems, and over time can cause symptoms like bad breath, indigestion and dehydration.
While a high-protein diet does make you poop more or can give you diarrhea in certain contexts, eating a lot of protein to make yourself poop isn't the solution for issues like constipation.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
When building mass and muscle, mixing your protein with milk will yield better results. For lean builders, trimmers and toners, water is the way to go. It comes down to nutrition, as that's exactly why you are drinking protein shakes in the first place.
- Alternative milk (soy, oat, almond, cashew, etc.)
- Orange juice.
- Greek yogurt.
Can protein shakes be used as meal replacements? No, protein shakes cannot be used as meal replacements. Protein shakes lack the variety of vitamins and minerals required to make them a valuable food source. Protein shakes supplement the amino acid intake of a person.
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein ( 16 ).
However, research suggests it doesn't matter whether you drink a protein shake before or after your workout. Interestingly, your total daily protein intake is what matters most. While protein shakes around workouts and between meals are helpful, make sure you're getting enough throughout the day.
To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.
Replacing meals with high protein shakes eliminates excess calories and fat from your diet and leads to weight loss. When you reduce calories and remove the option of food, you can expect to lose three to four pounds a week.
Can I drink a protein shake in the morning and workout at night?
That means if you work out in the morning, then it's suggested that you have your protein shake in the morning. But if you work out at night, then it's typically better to have a protein shake at night around the time of your workout.
Some nutrition experts recommend a 30/30 plan of 30 grams of protein within 30 minutes of waking for weight loss.
In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
Just like candy, too much protein could actually be causing imbalances in your blood sugar. In turn, these blood sugar irregularities will result in fatigue.
However, excess intake of protein supplements may cause many side effects. For example, overconsumption may cause increased bowel movements, bloating, flatulence, diarrhea, and weight gain. It also may lower blood pressure way too much, affect kidneys, and even interact with certain drugs.
Pre-workout is best to keep your meals lighter, and as efficient as possible. Lean protein and the right carbohydrates can give you the energy to keep you at 100% throughout long workouts for max calorie burn. This helps prevent muscle breakdown, which can speed recovery and keep your lean muscle safe.
Protein itself doesn't make you gain fat or muscle. While it promotes muscle growth and repair, eating anything in a calorie surplus causes weight gain. However, since protein has a higher thermic effect than carbs, a higher-protein, lower-carb diet will help reduce body fat during weight loss.
Potential digestive issues
Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder. If you're lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas.
There are a number of studies that show that protein supplementation is essentially ineffective in increasing muscle strength and lean body mass, especially in those aged 45 and over, which therefore suggests that weight-bearing exercises alone are the most powerful intervention for building muscles.
Why do I pee a lot after protein shake?
In the initial stages of a high-protein diet, one will experience increased frequency of urination. Large amounts of protein have a diuretic effect. Nitrogen is a bi-product of protein metabolism and is toxic.So, the body responds by pulling water from the tissues to flush it out.
For example, the American Council on Exercise recommends that people who are trying to lose weight consume 0.36 grams of protein per pound of body weight (or about 54 grams for a 150-pound person). This means that you would need to drink one or two protein shakes per day to meet your protein needs.
In other words, the idea that you have to chug your protein drink is likely overblown, especially if you're consistently consuming protein every three to four hours throughout the day.
Lean proteins help lower blood cholesterol, support brain functioning and promote a higher metabolic rate. A maximized metabolism can help maintain a healthy body weight.