Protein is a vital nutrient for weight loss and overall health, playing a crucial role in various bodily functions, from cell repair and hormone production to muscle building and blood clotting. Protein shakes have emerged as a convenient way to increase protein intake, and plant-based options are gaining popularity. This article explores the benefits of plant-based protein shakes for weight loss, their nutritional profiles, and how to incorporate them into your diet.
Why Plant-Based Protein?
Many people primarily consider animals as the main source of dietary protein, but plant-based protein consumption is rising in popularity. "When it comes to your body’s daily function, it doesn’t matter where you get your protein from," Dr. Hunnes says. Plant-based proteins offer several advantages:
- Lower in Calories and Fat: Plant-based proteins are generally lower in calories and fat compared to animal-based proteins, aiding in weight loss by reducing overall calorie intake.
- High in Fiber: Plant-based proteins are typically high in fiber, promoting feelings of fullness and satiety, controlling blood sugar levels, and preventing sudden spikes in hunger.
- Reduced Inflammation: Animal proteins, especially red and processed meats, are associated with inflammation caused by saturated fat. Plant-based proteins can help reduce inflammation.
- Improved Gut Health: Plant-based proteins provide fiber, which helps change the microbiome and the good bacteria in your gut, creating a healthier environment.
Protein and Weight Loss: A Powerful Combination
Protein is an important nutrient for weight loss. Getting enough protein may support a healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle. Consuming more protein can help you feel full longer, build lean muscle, and support your metabolism.
Decreased Hunger and Appetite
Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day.
One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness.
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Furthermore, another review published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness. Only a few studies have looked at protein shakes and appetite specifically. In a 2021 study, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories. Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.
Building Lean Muscle and Boosting Metabolism
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy.
This is especially true if you follow a calorie-restricted diet to lose weight. That’s because extreme calorie restriction may result in muscle loss and fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you stop the restrictive diet.
Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown. Plus, in a 6-week study, participants followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, participants following the higher protein plan gained 2.4 lb (1.1 kg) more muscle and lost 2.9 lb (1.3 kg) more fat.
Thermic Effect of Protein
Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
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Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie-restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group. The participants in the high protein group also retained significantly more muscle mass than those on the standard protein diet. A 2020 review further suggests you can minimize weight regain by following a high protein diet in the first 3-12 months after losing weight.
Understanding Plant-Based Protein Shakes
Plant-based protein shakes are made with protein sourced from various plants, including:
- Peas
- Brown rice
- Hemp
- Soy
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Quinoa
- Sacha inchi seeds
- Plant protein blends
These shakes are packed with health-promoting phytonutrients, vitamins, and minerals in addition to protein.
Nutritional Profile
The nutritional profile of plant protein shakes varies by the type of protein used, the manufacturer, and whether or not extra ingredients were added during processing. The nutritional facts of one scoop of plant protein powder containing a mix of pea, brown rice, and other plant proteins (without added sugar) are as follows:
- Calories: 120
- Protein: 22 grams
- Fat: 2.5 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: 0 grams
Plant protein shakes may contain mixtures of essential, conditional, and non-essential amino acids. The micronutrient content of plant-based protein powders also varies. These shakes may contain calcium, potassium, phosphorus, magnesium, chromium, zinc, iron, selenium, manganese, molybdenum, folate, biotin, other B vitamins, and vitamins A, K, C, E, or D-especially plant protein powders combined with greens or other nutrient-dense vegetables.
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Potential Benefits
The potential benefits associated with adding plant-based protein shakes to your lifestyle include:
- Muscle building and recovery
- Increased lean body mass
- Weight management
- Digestive function
- Heart health
- Less inflammation
- Environmental sustainability
Plant proteins provide many health and nutritional benefits similar to animal proteins. Still, they are often more effective at controlling inflammation, providing fiber and phytonutrients, and sustainably enhancing overall health and well-being.
Choosing the Right Plant-Based Protein Shake
Consider the following when deciding which plant-based protein shakes are right for you.
Factors to Consider
- Quality Ingredients: Choose a protein shake with top-quality ingredients that have been third-party tested for purity, quality, and safety and possess certifications (such as NSF certifications). Opt for organic varieties whenever possible.
- Avoid Additives: Avoid products containing added sugar, artificial sweeteners, artificial colors, and other potentially harmful additives.
- Flavor and Mixability: Choose a product with a palatable flavor and optimal mixability.
- Complete Protein: Choose plant-based protein shakes containing complete proteins (soy, quinoa, chia, hemp, mixed plant-based proteins, etc.) or eat a variety of plant-based proteins daily to ensure you consume all of the essential amino acids.
Reading Nutrition Labels
Reading food labels is the best way to determine if a plant-based protein shake is a healthy option. Look at the nutritional facts (calories, protein, carbohydrates, fiber, fat, added sugar, etc.), ingredient lists, and any third-party testing certifications.
Matching Protein Shakes to Fitness Goals
Choose a protein shake that matches your health and fitness goals. For example, some shakes are designed specifically for:
- Muscle growth
- Healthy weight management (lower in carbs and calories)
- Meal replacements (contain a healthy balance of protein, carbohydrates, and fat)
- Fuel for exercise (provides protein and carbohydrates)
- Post-workout muscle recovery
- Gut health (contains added probiotics, digestive enzymes, fiber, etc.)
The timing of plant-based protein shake consumption is also essential to meet your goals.
Incorporating Plant-Based Protein Shakes into Your Diet
Optimal Timing for Consumption
The optimal time to consume plant-based protein shakes depends on your goals. When consuming a shake for muscle development or recovery, drink it within an hour or two of exercising. To maximize muscle recovery, it is beneficial to consume 15-25 grams of protein (up to 30 grams) post-exercise. Space out total protein intake evenly throughout the day for optimal results.
Dosage Recommendations
Your total protein needs are based on body weight, typically 50-175 grams daily for a 2,000-calorie meal plan. The minimum daily protein requirements are often 0.8-1.0 grams per kilogram of body weight daily, which equates to 0.4-0.5 grams per pound. However, athletes may need 1.4-2.0 grams of protein per kilogram of body weight (0.6-0.9 grams per pound) each day.
Creative Recipes and Usage Ideas
Ways to incorporate plant-based protein into your meal plan include:
- Mix protein powder with water, milk, tea, coffee, or 100% juice
- Drink ready-to-drink plant-based protein shakes (without added sugar)
- Add protein powder to oatmeal, soups, yogurts, smoothies, and more
Potential Concerns and Considerations
Despite the numerous health perks of incorporating plant-based protein shakes into your lifestyle, consider the following concerns.
Protein Quality and Completeness
Not all plant proteins are complete. Protein shakes with complete proteins (provide all essential amino acids) contain soy, quinoa, hemp, or chia seed proteins. You could also mix and match a variety of incomplete proteins to create a complete protein, or eat various high-protein foods throughout the day.
Digestive Issues and Adaptation
If you develop bloating, gas, or other digestive issues caused by plant-based protein shakes, ensure you're not allergic or sensitive to any ingredients (such as soy or artificial sweeteners). Gradually increase the amount you consume over time to minimize symptoms.
Interactions with Medications or Health Conditions
It's a good idea to check with a healthcare provider to determine if a protein shake or other protein-rich dietary supplements are safe for you, especially if you have a chronic disease or illness and take medications or other nutritional supplements, to avoid potential interactions or complications.
Plant-Based Protein Powders: A Variety of Options
Plant-based protein powders can accommodate different lifestyles and people with dietary restrictions. They are higher in fiber and lower in fat than animal-based proteins. They are also nutrient dense and promote muscle growth. Some of these protein powders contain only one type of plant-based protein such as pea while others contain a mixture. Often times, the ones containing a mixture are considered a complete protein while the ones containing a single type are an incomplete protein. Here's a breakdown of some popular options:
- Soy Protein: This plant-based protein has been shown to be as effective as whey protein in stimulating muscle growth. Soy protein also contains isoflavones, which have been shown to protect against heart disease, osteoporosis and some cancers.
- Pea Protein: For folks who need to avoid both dairy and soy, pea protein has become a great vegan alternative. Pea protein does have a slightly grassy flavor, which some people don’t love.
- Brown Rice Protein: This plant-based powder is easily digested and works well in both smoothies and baked goods. Brown rice protein is low in the amino acid lysine, so it’s smart to get variety in your protein sources to cover your bases.
- Hemp Protein: If you’re trying to increase the omega-3 and 6 content in your diet, as well as your fiber intake, hemp protein may be the pick for you.
- Chocho: Chocho is an ancient bean variety from the Andes mountains. In addition to being a sustainable protein source, chocho also has calcium, magnesium, vitamin E and is high in fiber. It’s also gluten, soy and dairy-free.
- Plant blends: In addition to finding powders made from just one plant source, you’ll also find blends that combine pea with artichoke, algae or sprouted grains. If you’ve tried other plant protein powders and didn’t enjoy the flavor, you may want to consider a blend.
How to Make a Plant-Based Protein Shake
The simplest way to make a protein shake is to just stir the powder into a glass of water, milk, plant milk or juice. You may want to use a shaker container or an electric whisk for better mixing. And with flavors ranging from vanilla and chocolate to matcha and even Chips Ahoy, there’s no need to get bored with your shake routine. Smoothies are another popular way to use protein powder and can transform even the less palatable ones into delicious and satisfying drinks. You can add a scoop of protein powder to pretty much any smoothie recipe you have.