Having knowledge of when to have your daily protein shake is very important for an efficient weight loss endeavor. Only the right schedule of your protein intake can provide the best result meaning full utilization of the system. As you read through this article, you would be made informed of the ways to schedule your protein intake and the science behind it.
Protein shakes are normally available in powdered form. The powdered protein is then dissolved in water to form a protein shake. This so called protein shake contains all essential as well as beneficial amino acids for smooth functioning of our body.
How Protein Shakes Help Weight Loss?
Protein intake can aid in rapid weight loss and this is the concept behind this idea of protein shakes. Many studies conducted over the years prove this with its clear results. So why or how does protein cause such an effect on human body? Let’s find out.
- Protein suppresses the food you consume forming thermogenesis. Fat and carbohydrate are not attacked so much.
- Protein has the property to prevent or delay hunger.
- Low energy – high protein content are found to be more satiating. This means that even though there is lower supply of energy, the protein content makes us feel full and hunger less.
- Protein is a good facilitator of lean body mass development i.e. it can aid in unwanted fat removal and regaining or body shape.
DIY Meal Replacement Options Using Protein Shakes?
A meal replacement shake as the name suggests, is a potential substitute for your daily meals that can fill your body with the required nutrients, vitamins, minerals, proteins and whatever that is required for basic human body processes. There happens to be a lot of options in the market when it comes to meal replacement and it is thus important that you do your own research on them before making a choice. This means the meal replacement you have chosen should be able to supply your basic as well additional energy requirements to last throughout your day.
How to Choose a Protein Shake to Help Weight Loss?
There are different varieties of protein shakes available and only some are specifically intended for weight loss. Others might be for body muscle development or body building. So choose the right kind of protein powder that would facilitate lean body development.
- Whey protein: this protein gets easily digested into our system but keeps us full throughout the day.
- Casein protein: this is more of a slow digester and lasts a lot more than whey protein.
- Soy protein: it is obtained from soya beans
- Pea/ egg protein: they might not be readily available and also may prove expensive as well.
What Factors Affect Weight Loss When Consuming Protein Shakes
Based on researches, these factors were found to affect the weight loss pattern:
- How much time between your meal and the protein shake
- What is the main protein source chosen
- How much is consumed
- The components of your drink
- How frequent your meals are
How Much Daily Protein to Consume to Optimize Weight Loss
In a study conducted, it was established that a 1.05g/kg additional weight of protein with respect to your body weight is required for effective weight loss and lean body mass development. This is the optimum value offering maximum benefits. The study involved 90 overweight candidates, of both gender types. They were separated based on difference in the factors mentioned above. For example, each of the three proteins available was provided to different groups of people to study individual effects. However, the end result was that each of them experienced significant weight loss and waist circumference reduction, but it was highest at the optimum value.
When to Drink Protein Shakes for Weight Loss – As a Meal Replacement
So what are the reasons for considering meal replacement?
- Convenient i.e. easy to prepare and have on the go
- Has the right amounts of calories, vitamins, minerals etc
- Filled with macro and micronutrients
When to Drink Protein Shakes for Weight Loss – Pre-Meal Consumption
One option is to have your daily protein shakes just before your main meal. This reduces the amount of calorie intake from your main meal aiding in weight loss. It will also improve meal satiety.
When to Drink Protein Shakes for Weight Loss – As a Snack
If you do not find the above option i.e. pre-meal consumption of protein shakes that convenient, you can also have during your snack time. This is for people who do not want to consume their protein shakes close to main meals. For people who get hungry in between meals also, this is a very good option as it prevents them from having unhealthy and junk foods in between meals.
When to Drink Protein Shakes for Weight Loss – Before a Buffet or Large Meal
Like having your protein shake before your main meals, you can also schedule your protein intake just before attending a buffet lunch, dinner party etc. This would ensure that you do not over- eat and helps reduce fat eventually.
When to Drink Protein Shakes for Weight Loss – Before Sleeping
Having a light meal for dinner might provoke hunger in some people while they sleep. They can have their protein shake just before sleeping to stay full and to prevent hunger.
When to Drink Protein Shakes for Weight Loss – Emergency Meals
For people with busy schedules, protein shakes are extremely convenient. As protein shakes are easy to prepare and have on the go, wasting no valuable time.
When to Drink Protein Shakes for Weight Loss – Before Morning Exercise
For daily morning light exercises or weight exercises, protein shakes are good supplements. It would improve muscle catabolism and aid in breakdown of fat.
Having prepared a proper schedule for your protein intake can give you an advantage in your efforts for weight loss. However you should also pay attention to the substitutes as they make your life a lot easier.