Protein shakes are an effective way to replenish energy and build muscle after a workout. They can also help you lose weight if you choose the right type of protein shake.
Protein Shakes for Weight Loss
Protein shakes are the original meal replacement drink and they still work for weight loss today. They provide more than just protein; they also contain other essential nutrients such as vitamins, minerals and fiber that help you feel full longer to prevent overeating.
You’ll probably have heard of low-carb diets like Atkins or keto which involve severely reducing carbohydrate intake, but there are many other types besides those two. For example, some people follow a high-protein diet where they eat plenty of lean meat, fish, poultry and eggs for their meals instead of carbs. This is because protein takes longer to digest so it keeps you fuller for longer than foods high in carbohydrates or fat do.
Protein Shake After Workout For Weight Loss
A protein shake is necessary post-workout to recover. Protein promotes weight loss and boosts metabolism. You should carry a protein shake along with you at the gym. It will also help in building healthy muscles. Here are some easy methods to prepare protein shake at home.
Protein for weight loss: A post-workout protein shake can help you fight hunger after a workout
After working out your body needs recovery and protein is exactly what your body needs. It helps in recovery and muscle building. Protein aids in weight loss. It improves metabolism and contributes to weight loss. Protein should be an essential part of your weight loss plan as it helps you lose weight through various mechanisms. A post-workout protein shake will kill hunger after workout and help you stick to your weight loss diet. A protein shake can be your best partner at the gym. After working out, sipping protein shake can help you recover in the right way. The good news is you can prepare your own protein shake at home with a good amount of protein content. A homemade shake will offer you enough protein post-workout required by your body.
Weight Loss Drinks: Post-workout protein shake
1. Banana and strawberry protein shake
Fitness expert Kayla Itsines shared this post-workout protein shake on her website. This is a strawberry banana protein blast. Take one medium-sized banana and one cup of milk. Add half cup of strawberries, one-fourth cup of low-fat Greek yogurt and one tablespoon to the banana and milk. Blend all the ingredients until you get a smooth texture. Pour the shake and enjoy your fresh post-workout protein shake. You will also love the taste of banana and strawberries.
Banana can be combined with some simple ingredients to prepare protein shake
2. Banana and peanut butter shake
This shake is extremely simple to prepare at is contains some very simple ingredients. You can prepare this shake for your post-workout recovery. Blend two medium-sized bananas, two cups of Greek yogurt, two tablespoons of peanut butter and one tablespoon of chia seeds. Blend all these ingredients properly and in the end, add 100 ml of milk to it and blend again. You can also enhance its taste by adding cocoa powder to it. Add a small amount of cocoa powder according to your taste.
3. Oatmeal and blueberry shake
Oatmeal is also commonly used to prepare protein shake. You can take half a cup of blueberries, one tablespoon of chia seeds, 2 tablespoons of oatmeal, one cup of milk and one tablespoon of honey. Blend all the ingredients until you get a smooth texture. Take this shake with you at the gym and enjoy post-workout.
A protein shake can help you reduce appetite and lose weight
4. Berries and orange shake
Another recipe shared by Kayla which is called the berry orange creamsicle smoothie. To prepare this take one medium-sized banana, one cup of blueberries, one medium-sized orange, one-fourth cup of oats and one-third cup of low-fat Greek yogurt. Blend all the ingredients together and enjoy.
Orange will add vitamin C to your post-workout protein shake
How to Drink Protein Shakes For Weight Loss, According to These Dietitians
Protein shakes seem like the go-to supplement for fitness fanatics and people looking to lose weight. Protein can help you build muscle and keep you full; research shows that protein can help you lose weight and keep it off. You should aim to consume about 0.54 to 0.68 grams of protein per pound of bodyweight a day for weight loss, so about 86.4 to 108.8 grams for a 160-pound woman.
Drinking the right kind of protein shake can help you meet your goals, but if you’re not careful, it could totally derail your progress. We talked to dietitians, who explained just how to add protein shakes to your diet to actually lose weight.
How to Pick the Right Protein Powder
With so many protein powders on the market, it may seem overwhelming to choose the right one to meet your goals. Some contain tons of added sugars, artificial sweeteners, or other sketchy fillers. Dietitian Jillian Kubala, MS, RD, told POPSUGAR to pay attention to the ingredients and nutrition information when picking a protein powder.
“Look for protein powders with no sugar added or ones that are sweetened with stevia,” she said. “Avoid protein powders with artificial flavors, colorings, and preservatives. Pea protein, whey protein, collagen peptides, brown rice protein, and hemp protein are all excellent choices. The fewer the ingredients, the better.”
When to Drink Your Protein Powder
For people looking to put on muscle and not necessarily lose weight, it might make sense to drink a protein shake after a workout in addition to your other meals throughout the day to get in those extra calories and grams of protein. For people looking to strictly lose weight, the timing may be a little different.
“If you tend to opt for things like chips or cookies, maybe a protein shake is a better and easier option that actually provides some nutrients to your diet, rather than empty calories,” dietitian Natalie Rizzo, MS, RD, told POPSUGAR. If protein powders are replacing an unhealthy snack, then they could help boost your weight-loss efforts; Jillian said they can keep your hunger levels in check and keep you on track.
However, eating in a calorie deficit is still important for weight loss. If you are drinking a protein shake after every workout but still eating meals and snacks as you normally would, you could be ingesting a couple hundred extra calories a day, which could stall your progress. Just be mindful that your protein shakes are still fitting into your allotted calories for the day, a number that should be decided with help from your doctor or dietitian.
Should You Replace a Meal With a Protein Shake?
The dietitians we spoke to were mixed on this. Although protein powders on their own may not have enough calories and nutrients to fill you up, you can make a meal out of them. Jillian suggested creating a protein shake with additional ingredients, such as fruit and leafy greens, to make it a more complete meal.
“Protein shakes can be a great way to increase protein in your diet, especially when you’re short on time,” she said. “A great way to use protein powder is to make a quick, filling breakfast shake that you can take on the go.” If you typically don’t eat breakfast or only grab something small, having a protein shake as a meal replacement might make sense.
For other meals, however, protein shakes don’t typically provide enough nutrients.
“I don’t advise replacing an entire meal with a protein shake because they sometimes lack the other nutrients that can be found in fruits and vegetables, like vitamins, minerals, and fiber,” Natalie said. “Instead, it’s better to have them as the protein in your meal, if that makes sense for you. For instance, have a protein shake at breakfast with a side of fruit. For lunch, if you don’t have time to grab a sandwich, have a protein shake with a side salad.”
What to Add to Your Protein Shake
Not only are protein shakes by themselves with water pretty boring, but they also typically don’t provide enough nutrients if you are looking to have one for breakfast or as part of a meal. Jillian recommends blending your protein powder with one cup of frozen berries, one cup of greens (such as kale or spinach), and unsweetened almond milk. Other add-ins could be nut butter, chia seeds, flaxseed, and unsweetened coconut.
If you’re looking for protein shake inspiration, check out our gallery of 23 protein-packed smoothies to stay full.