Premier Protein shakes have become a popular choice in the crowded supplement market, offering a convenient and high-protein option for various dietary goals. As a Registered Dietitian, I'm Jamie. This article dives into the pros and cons of incorporating Premier Protein shakes into your diet, helping you make an informed decision about whether they align with your individual needs and objectives.
What is Premier Protein?
Premier Protein is a well-known brand that offers a variety of protein shakes and powders. Protein is a vital macronutrient, playing a crucial role in numerous bodily functions.
Nutritional Value of Premier Protein Shakes
Before delving into the advantages and disadvantages, let's briefly examine the nutrition facts of Premier Protein shakes, based on their 11.5 oz size:
- High Protein Content: Premier Protein shakes are known for their high protein content, typically around 30 grams per serving, depending on the flavor and type of shake.
- Low Sugar: These shakes are very low in sugar, with most flavors containing only 1 gram.
- Vitamin and Mineral Fortification: Premier Protein shakes are fortified with vitamins and minerals. For example, one chocolate shake provides 30% of the daily value (DV) of vitamin D, 50% DV of calcium, 25% DV of vitamin A, vitamin E, vitamin B6, vitamin B12, 50% DV vitamin C, 20% DV magnesium, 25% DV folic acid, and even 15% DV iron.
Pros of Premier Protein Shakes
- Convenience: In today's fast-paced world, convenience is a major advantage. Premier Protein shakes offer a quick and easy way to consume a significant amount of protein.
- Large Flavor Range: Premier Protein offers a wide variety of flavors, including indulgent options like salted caramel popcorn, cookie dough, cookies & cream, and café latte.
- Long Shelf Life: Premier Protein shakes are sold at room temperature and have long shelf lives.
- Good option: Premier Protein shakes are a great option, especially for anyone struggling to get enough protein in.
- Plant-Based Options: There are now two options for plant-based (dairy-free) protein powders by Premier Protein.
Cons of Premier Protein Shakes
- Processed Ingredients: The ingredient list includes processed ingredients such as artificial flavors, artificial sweeteners, and various stabilizers and preservatives.
- Less Satiety: Liquid shakes may not be as satisfying as whole foods that require chewing, even with the same calories and protein content.
- Vitamin and mineral fortification: Not everyone needs a multivitamin.
Premier Protein Diet Plan for Weight Loss
Protein shakes can be a convenient option for those with busy lifestyles or limited time for meal preparation, and they may help with weight loss. Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again.
- Walking and Shakes: Aim for at least 10,000 steps a day and grab a protein shake in the morning for breakfast and whenever else you need a quick-and-healthy meal.
- Calorie Intake: Aim for about 1,400 calories a day, with shakes as two of your daily meals. Most shakes contain about 200 calories each, which leaves you 1,000 calories for healthy snacks and a sensible dinner.
- Protein Intake: Protein - which helps us build metabolism-boosting muscle - is key.
Sample Meal Plan (Approximately 1,400 Calories)
This plan breaks down to about 250 calories apiece for breakfast and lunch, 250 calories for snacks and a 650-calorie dinner.
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Breakfast (250 Calories)
- Premier Protein Shake
Lunch (250 Calories)
- Premier Protein Shake
Snacks (250 Calories)
- Options 2: Not in a shake mood? Choose any protein-rich option with up to 250 calories, such as a meal replacement bar or a small frozen dinner, along with a piece of fruit. You can also try 2 hard-boiled eggs with 3 cups of salad and 2 Tbsp.
Dinner (650 Calories)
- Option 1: 6 oz. grilled chicken breast; 1 tsp. olive oil, Italian seasoning to taste; 1 cup steamed or boiled baby potatoes, 1 tsp. olive oil, herbs to taste; Unlimited broccoli and garlic sautéed in 1 tsp.
- Option 2: Shrimp Kebobs: Thread 20 medium shrimp onto skewers with unlimited red onion, mushrooms, and bell pepper; brush with 2 tsp. olive oil and grill or broil until shrimp turns pink, about 5 to 7 minutes; 1 ear or 1/2 cup cooked corn, 1 tsp. olive oil and seasoning to taste; Unlimited tossed salad, 1 Tbsp.
- Option 3: Chicken-Veggie Pasta Toss: Cut unlimited asparagus in bite-sized pieces and roast with 1 tsp. olive oil plus lemon juice and seasoning to taste; toss with 6 oz. cooked chicken, 1 cup cooked whole-wheat penne or ziti pasta, 2 additional tsp. olive oil, garlic salt, and pepper; top with 1 Tbsp.
- Option 4: One-Pan Tenderloin: In a large baking pan, mix unlimited sliced onion and green beans plus 4 cups cubed sweet potato with 3 Tbsp. olive oil. Rub 1 1/2 lbs. pork tenderloin with 1 Tbsp. olive oil, salt, and pepper, and place on veggies. Bake at 400 degrees Fahrenheit until pork is 150 degrees to 160 degrees internally, about 30 minutes.
Success Stories
- Shannon Fleming, 34, whisked off 20 pounds in eight weeks, 125 pounds in all.
- Diana Ramlagan, 30, dropped 30 pounds in four months.
- Jenna Leach, 33, lost weight quickly and never while she actually felt full.
Premier Protein Recipes
Premier Protein offers a variety of recipes using their shakes and powders, including:
- Vanilla Protein Shake: use our Vanilla Protein Shake to make a tasty breakfast for the whole family! First, you’ll mix rolled oats, chia seeds, baking powder, and salt. Next, add Vanilla Protein Shake, Greek yogurt, egg whites, and vanilla.
- Café Latte Chia Pudding: You’ll combine chia seeds, coconut palm sugar, cocoa powder and cinnamon in the jar or cup of your choice. Then you’ll pour the shake over and stir.
- Honey Lavender Proffee: Boil honey, water and culinary lavender to make a simple syrup. Pour the syrup over ice and add it to our Café Latte Protein Shake.
- Banana Protein Packed Muffins: These hearty muffins use our Chocolate Milkshake Protein Powder alongside mashed bananas, peanut butter, applesauce, oats, cinnamon and more.
- Proffee (Protein + Coffee!) Pancakes: Pack a delicious, protein-filled, energizing punch!
- Chocolate Avocado Smoothie: This decadent-tasting smoothie is loaded with healthy ingredients, including cocoa powder, which provides flavonoids that are both brain and heart-healthy. This smoothie also contains other healthy ingredients such as raspberries, a source of immune-supporting vitamin C, and spinach, a source of iron.
- Peach Oat Cobbler: This peach oat cobbler is a light and airy drink that will leave you feeling full but not heavy. It’s perfect for those who want something sweet without all the guilt.
- Cherry-Vanilla Smoothie: This cherry-vanilla smoothie recipe will help you recover from a tough workout. The cherry juice is said to help relieve post-exercise pain in athletes, while the pomegranate juice is said to accelerate muscle recovery.
Integrating Protein Shakes into a Balanced Diet
Protein shakes are a great tool to help you get more protein in your diet, but they’re certainly not the only way. How protein shakes fit into your healthy lifestyle will vary from person to person and even day to day. On a particularly busy day, maybe you’ll have a shake on your way into the office and another after you hit the gym. Other days, you may find yourself getting enough protein from your meals.
The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health.
Timing of Protein Shake Consumption
Research shows that a high-protein breakfast will help you start your day right. But your body will likely only absorb 20-30 grams of protein within a 1-2 hour window, so spreading out your protein makes sense. A protein shake at breakfast is almost always a good option.
Alternatives for Protein Intake
Protein IS an essential nutrient but there are many healthy (and tasty!) ways to get enough.
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Potential Benefits of Protein
- Protein has many benefits for health and weight loss.
- Your body burns calories during digestion and protein is the most thermogenic macronutrient.
- Consuming high amounts of protein stimulates your body’s metabolism.
- Protein also helps you build muscle.
- Protein also helps with appetite control by taking longer to digest, and, therefore, it makes you feel full for longer after eating. It may also stimulate the release of signaling peptides, which tell the brain that you are full.
- It increases satiety: It helps you feel full and satisfied after eating.
- Preserves lean muscle mass: When the body is in a calorie deficit, it breaks down muscles for energy.
- Regulates appetite: Protein may also stimulate the release of signaling peptides, which tell your brain you are full.
Cautions and Recommendations
- Moderation: Like any supplement or processed food, it is important to use Premier Protein shakes in moderation and not rely on them solely for nutrition.
- Balanced Diet: In general, I recommend that you use any protein shakes as one part of a balanced diet and not as your sole source of protein.
- Weight loss: Keep in mind that the key to losing weight is burning more calories than you consume. Also add physical activity to your daily routine. Aim for about 30 minutes of activity, such as brisk walking, most days of the week.
- Consult a Professional: A healthcare professional or registered dietitian can guide you regarding a protein-oriented diet plan.
Alternative Weight Loss Methods
- Intermittent Fasting: Unlike extremely restrictive diets, intermittent fasting is flexible enough to become a lifestyle. It doesn’t restrict the foods you eat, so you can eat a healthy, balanced diet without restriction.
- Carb Cycling: Carb cycling is a method of weight loss that includes low-carb phases and higher-carb days. The best way to implement carb cycling is by eating between 50-100 grams of carbohydrates on low-carb days and increasing to 150 grams or more on training days.
- Intuitive Eating: Intuitive eating advocates that you listen to your body and eat when you’re hungry. Dieters often feel guilty for not sticking to a rigid meal plan, but in reality, it’s better to listen to your body than to try and override its natural instinct.
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